By Papri Mukhopadhyay
The body’s ability to prevent the intrusion of pathogens is known as immunity. Virus, bacteria etc are the disease causing pathogens to which we get exposed to regularly. But we are not getting infected everyday. Because there are many cells and organs present in our body who work together to protect us. The immune system is the main defense framework against infections. White Blood Cells (WBC) also known as leukocytes play an important role in our immune system. Though sometimes the system fails to detect the intruders and the pathogen invades successfully into the body and makes you sick. Therefore Your immune system has to be robust enough to fight off a variety of infections while not being over reactive. Researchers are exploring various factors that help in boosting your immunity. There are many healthy ways that help your immune system to function optimally. In this article we are going to discuss about some of the crucial ways that can boost your immune system up and why you should not rely on supplements only in this purpose.
Consume immunity boosters
Make sure to have the following stuffs in your diet which are considered as immunity boosters.
- Garlic: Garlic has tremendous antibacterial and antiviral properties. It helps to absorb micro-nutrient Zinc as it is not entirely absorbed on its own even in case of foods rich in this element. Garlic is also known as “immunity boosting superstar”.
- Turmeric: The anti-inflammatory properties of turmeric give your immune system a boost. It has amazing ability to alleviate stress as well.
- Ginger: Ginger fights against cough and cold causing viruses.
- Citrous fruits: Citrous fruits such as orange, lemon etc. are rich in vitamin-c, a vitamin which nurtures your immune system.
- Probiotic Yogurt: Your gut requires some good bacteria for staying balanced. Yogurt is a good source of healthy probiotics which help to maintain good gut health and in turn enhance immunity.
- Green Superfoods: Spinach, Broccoli are very useful to strengthen your immune system. They should be cooked as little as possible to retain the nutrients.
- Green Tea: It contains Flavonoids which reduces bad cholesterol and blood clotting. It is packed with antioxidants and beta carotene which increase the infection-fighting ability of our immune system.
- Healthy Fats: Healthy fats are found in olive oil and salmon. By decreasing inflammation healthy fats contribute in boosting up your immune system and therefore combat illness naturally.
- Adequate Sleep: When you are sleeping there are innumerable activities happen in your body. Many helpful infection-fighting antibodies and cells are formed while you are in sleep. Studies have shown that people who don’t get enough sleep are more prone to getting sick easily. During sleep your immune system releases protein call cytokines some of which help in promoting sleep. Certain cytokines need to increase when you have an infection or inflammation. Sleep deprivation may decrease the production of cytokines. So try to make a habit of getting timely and adequate sleep.
- Minimize stress and anxiety: In case of chronic stress your body responds by initiating a stress response. This response in turn suppresses your immune system. So the chances of getting infected is increased more. To know how to cope with anxiety in a better way please look at the following article: https://explorar2021.wordpress.com/2021/05/24/6-best-ways-to-cope-with-anxiety-during-the-covid-19-pandemic/
- Exercise regularly: Regular exercise in moderation is one of the pillars of healthy living. It helps to control body weight, thus it keeps you in shape and protects you from various diseases. So rise early in the morning and put your shoes on and go for a short period of work out.
- Laugh aloud: When life gives you a chance to smile, don’t just smile, rather laugh. Try to surround yourself with people who are energetic, motivating, confident and cheerful. Don’t take things very seriously. After all life is meant to be lived cheerfully.
- Stop smoking: The ingredients of Cigar and cigarette such as tar, nicotine and other toxins can kill antibodies and hampers the generation process of the same. It has an adverse effect on immune system.
- Maintain a healthy weight: Excess body weight has several negative impact on body. The immune system is susceptible to it as well. Due to obesity macrophages are formed. These cells float through the blood stream, triggering inflammation wherever they move. Added sugar may contribute to obesity. So limit your excess sugar intake to reduce inflammation.
- Stay hydrated: It is well known fact that the water has many important roles in human body. In your circulatory system, lymph (a fluid) carries immune cells around your body, which is largely made up of water. Dehydration slows down the movement of lymph which in turn leads to a weak immune system. Along with water, try to have watermelon, cucumber, lettuce in your diet. They are high in water content.
Good hygienic practices
Don’t forget to wash your hand before eating, cooking and after using washroom. You should not make a habit of touching your face, nose or mouth frequently. If you do need so, use a tissue paper to avoid spreading germs directly. These practices help you to reduce your chances of becoming ill.
Think critically about supplements
If you think for taking vitamins and minerals supplements to boost up your immune system, consult your doctor first. Taking supplements without consultation won’t do anything more than costing you some money. So talk to experts first.
If you are looking for ways to boost your immunity, you may consider the strategies discussed above, rather than relying on supplement labels.