Immunity has become a hot topic of discussion, and people are looking for ways to strengthen their immunity. It is actually not advisable to wait until you are sick to find ways to strengthen immunity. High inflammation, stress, wrong eating habits and certain diseases can affect the immune system and increase the risk of developing infections too often. Strengthening immunity is a multi-faceted approach – lifestyle and diet changes must be made to improve the body's defense mechanism.
How immunity is affected:
An immunocompromised condition is a condition in which the body cannot effectively fight off invading pathogens and infections. A good immune system fights germs and harmful microbes on its own, without having to take medication. Bone marrow, white blood cells, antibodies, thymus, liver, lymphatic system and spleen are part of the immune system in a human body. If one of them doesn't work, immunity is weak.
What is the function of the immune system:
The immune system is the body's natural defense mechanism that protects a person from diseases.
- Combating invading pathogens, germs and infections.
- Remove toxins and excess fluid from the body.
- Formation of white blood cells and antibodies to fight infections.
20 ways to naturally boost immunity:
1. Strengthen your gut: The healthy bacteria in your gut help fight pathogens and unhealthy bacteria. Taking prebiotics and probiotics helps keep the healthy bacteria in your gut. Yogurt, curd cheese and fermented foods help to maintain the perfect balance of the intestine. Whole grain products provide the necessary prebiotics. A healthy intestinal flora improves your immunity and keeps harmful pathogens away.
2. Take foods rich in vitamin C: As we all know, vitamin C greatly increases immunity. Vitamin C protects the body cells from the harmful effects of free radicals and fights inflammation in the body. Consume foods that are high in vitamin C, e.g. B. oranges, lemons, red peppers, broccoli, papaya, kiwi, etc.
3. Elderberry: Although there is no specific study on elderberry, we know that it is rich in antioxidants and vitamins that help create a robust immune system.
4. Eat a healthy and balanced diet: A healthy and nutritious diet is the best way to strengthen immunity. Keep a food journal to make sure you get the right amount of vitamins, minerals and proteins from your daily diet. Lack of nutrients is one of the main reasons why someone is in an immunocompromised state. A healthy diet also prevents infections and future diseases.
5. Drink plenty of water: keep yourself hydrated, since the human body is 60% water and it is important to provide adequate moisture for vital body organs, including the immune system, to flush out pathogens.
6. Include turmeric in your diet: Turmeric is highly anti-inflammatory and has been used as a natural antibiotic in India for centuries. It is an important ingredient in Indian cuisine and is considered cheap in Indian rituals. Curcumin, a compound contained in turmeric, has amazing antibacterial properties. Turmeric can strengthen our immune system.
7. No vitamin D deficiency: Vitamin D is a vital vitamin that your body can only synthesize if it is exposed to the sun's UVB rays. Vitamin D prevents diseases and strengthens immunity.
8. Make exercise part of your daily routine: Lack of exercise can severely affect your immune system. Sport promotes the production of microphages, which are cells that attack invading pathogens. Walking, jogging, cardio and yoga can increase blood flow to the body and help the body fight germs effectively.
9. Essential oils: Essential oils such as rosemary, eucalyptus, peppermint, lemon, cypress, etc. strengthen the immunity of the body. How to use essential oils without harm: However, if you have an underlying condition, do not take essential oils without consulting your doctor.
10. Drink more green tea: Green tea is not only good for weight loss, but also good for immunity. Green tea is filled with flavonoid antioxidants. It also has epigallocatechin gallate (EGCG), an antioxidant that has been shown to improve immune function.
11. Sleep well: Our body goes into reset mode when we sleep, flush out the toxins, repair cell damage, etc. The same applies to the immune system, a good sleep of at least 7 to 8 hours is a must. If you keep the phone away before hitting the bed, you can sleep better because the blue light on the phone screens can disrupt the body's daily rhythm
12.Reduce stress: It's easy to say that stress is reduced, but many factors over which you have no control can make you feel stressed, but if you weigh all the consequences (including compromised immunity), if so, if you show up due to a high level of stress, you would definitely look for ways to alleviate a high level of stress. By devoting yourself to your favorite hobby, yoga, or meditation, you can reduce unwanted stress.
13. Detoxification every now and then: Detoxification is a great way to reset the immune system. Here are 8 ways to detoxify your system.
14. Good supply of antioxidants: As already mentioned, free radicals that affect the immune system are removed by antioxidants. Here is an antioxidant-rich diet that you can follow.
15. Make your body alkaline: An alkaline body repels diseases more effectively, reduces inflammation in the body, reduces the risk of heart diseases and strokes and here is a small bonus – helps you lose weight. An alkaline environment also promotes healthy bones, strengthens the immune system and leads to the absorption of vitamins and minerals.
16. Eliminate white sugar: Excessive consumption of white sugar is one of the main reasons why the body ignites and becomes a breeding ground for harmful pathogens and bacteria. Eliminate refined sugar to reduce inflammation and strengthen immunity.
17. Don't forget vitamin E: Vitamin E is not essential in the fight against immunity. Including vitamin E-rich foods such as almonds, nuts, avocado, etc. are good sources of vitamin E.
18. Zinc is important: Studies have found that it is a mineral that improves T cell immunity.
19. Identify immune-boosting foods: Certain plant-based food sources have more immune-boosting properties than other foods. For example, citrus fruits, green leafy vegetables, turmeric, pumpkin seeds, yogurt, wheat grass, garlic, ginger are known immune-boosting foods.
20. Wash hands frequently: We cannot even describe how important it is to wash hands thoroughly for at least 20 seconds. Always wash your hands before eating or handling food. After sneezing, coughing, or blowing your nose. After using the bathroom, after touching an animal, after using public transport, after returning from the outside, after caring for a sick person and before touching babies.