15 Ways to naturally boost your immunity: At home, As we know these days we all are facing pandemic situations due to coronavirus causing COVID-19 disease which is spreading and affecting people all over the world hence word pandemic was given. Due to a lack of its vaccination, only way to protect us from this highly infectious and life-threatening disease is to boost immunity.
The immune system is what protects your body from infections and diseases. When functioning properly, the immune system identifies and attacks a variety of threats, including viruses, bacteria, and parasites, while distinguishing them from the body’s own healthy tissue.
No supplement, diet, or Home remedies — aside from social distancing, and practicing proper hygiene practice — can protect you from developing COVID-19.
The strategies outlined below may boost your immune health, but they don’t cure COVID-19. Prevention is always better than cure.
Power of Sleep in boosting immunity
Our Sleep plays a vital role in maintaining our health, it helps the body to repair, cause deep relaxation of mind, rejuvenate your body.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when you’re sick to allow your immune system to better fight the illness
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function that helps to boost immunity
Follow these 12 tips to Sleep faster and have quality sleep:-
- Reduce blue light exposure before sleeping
- Do not consume caffeine late in the day
- Start reducing irregular or long daytime naps
- Try to sleep and wake at consistent timing
- Start Optimizing your bedroom environment
- Set your bedroom temperature at optimum
- Do not eat late in the evening
- Try to relax and clear your mind in the evening
- Taking a relaxing bath or shower will Help
- Invest in a comfortable bed, mattress, and pillow
- Exercise daily but not before bed
- Do not drink too many liquids before bed
Inadequate sleep reduces your Immunity, so we should take at least 7 hours of sleep per night.
Let’s Stay Hydrated for Better Immunity
Do you know that water works as an immune system booster? Here are several ways water can be used to facilitate positive effects on the body.
- Drink enough water: Drinking enough water, particularly if you feel like you might be getting sick can be beneficial to your health as water helps to transport oxygen to your cells, improving the overall functioning of our system. It also is effective in removing toxins from the body, so drinking adequate water could prevent toxins from building up and prevents the degradation of your immunity. It is recommended to take at least 3 Litres of water, every day.
- Flavor it up: If you’re bored of drinking the same plain water at regular intervals, you could add some natural flavors to make it interesting. For example, you can take a cold glass of water with half a lemon squeezed into it. The health benefits of lemon water are plentiful. As we all know that citrus fruits are a great source of vitamin C, which is known to boost the immune system. Lemon water just does the right work for building up our immunity and may also help in digestion and detoxification.
- Eat your water: You can also eat water. Yes, you read that right! You probably didn’t know it but Watermelon has the highest water content among fruits– about 92% water per volume. Strawberries, grapefruit, and cantaloupe all top 90%, while pineapple, cranberries, oranges, and raspberries all contain around 87% water by weight. Some of the vegetables also contain high water content namely, cucumbers, lettuce (96% water per volume), followed closely by zucchini, radish, and celery (95% water) and tomatoes (94%). Add them in the Salad and munch on these to hydrate yourself.
Drinking enough water, particularly if you feel like you might be getting sick can be beneficial to your health and boost your immunity.
Let’s Engage in Moderate Exercise to boost immunity
It is well-known that exercise enhances cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But did you know that Regular moderate level exercise can have a powerful effect on your immune system? Along with a healthy diet, exercise can contribute to better health and therefore increase your immunity by promoting proper blood circulation, which allows immune cells and substances to move through the body freely and do their tasks in order to protect our bodies from potential illnesses.
- Keep your exercise periods short: Try to keep your exercise periods short and avoid heavy workout sessions.
- Avoid Intense and prolonged workouts: Intense and prolonged workouts are interpreted as stress by our body, which raises the levels of stress hormones, norepinephrine, and cortisol, further suppressing the body’s immune response, putting your health at risk of getting infections.
You must be wondering how intense and how long your workout session is just right for the enhancement of your immune system. Let me tell you that only about 20 minutes a day is what you have to take out from your hectic schedule, and do light to moderate exercises, as simple as brisk walking, jogging, swimming, or Yoga.
Regular moderate level exercise can have a powerful effect on your immune system. With a healthy diet, exercise can contribute to better health and therefore boost your immunity.
We all know vitamins and minerals are essential yet we hardly emphasize having an adequate amount of them. if I told you vitamins are the key to your immunity then?
According to research, vitamins and minerals are proven to boost your immunity.
Vitamin B Complex
Out of all members of the B complex, three are of great importance, namely vitamin B12, B6, and B9. They have been found to have a vital role to generate an immune response.
Vitamins B 12
B vitamins, including B12 and B6, are important for healthy immune response. Yet, many adults are deficient in them, which may negatively affect immune health.
Sources of Vitamins B 12
Its is found only in animal products, including,
- Milk products,
Vitamin B6 or Pyridoxine:
Another vitamin, Vitamin B6 aids in the absorption of Vitamin B12 and to make red blood cells and cells of the immune system.
Sources of Vitamins B6
It can be found in both Vegetarian or Non-Vegetarian sources:
Vitamin B9 (Folate) or Folic Acid
Since folic acid is a synthetic form of vitamin B9, it’s not required in your diet. Instead, you can consume folate – the natural form of B9 – through foods.
Sources of Vitamins B9
Folic acid or B9 is naturally available to us in a wide variety of foods, including
- Dark green vegetables,
- Eggs and Meat
Vitamin C or Ascorbic Acid
Vitamin C, or ascorbic acid, is a water-soluble vitamin and has an essential role in the body but our body cannot produce this vitamin, which is why we need to include foods rich in vitamin C in our diets.
The Recommended daily dose of vitamin C for adults is 65- 90 milligrams, which can easily be taken from eating a medium-sized orange.
Sources of vitamin C
These are available in the form of fruits as well as vegetables.
- Citrus fruits
- Green and Red bell peppers
- Brussels sprouts
It’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible.
Zinc is a mineral and a micronutrient that’s important to the body. It strengthens the immune system, helps heal wounds, and promotes proper neurological function.
Zinc boosts the immune system, by primarily activating the enzymes that break down proteins in viruses and bacteria so they are less able to spread. Zinc also increases the activation of immune cells that help in fighting against the infection.
The recommended daily dose of zinc for adult men and women is 11mg and 8 mg respectively.
Sources of Zinc include
- Dark chocolate
Consuming foods containing these vitamins and minerals has an overall positive impact on our immunity and the deficiency of the same can alter the immune response by affecting the body’s ability to make antibodies, white blood cells, and other immune cells to fight against the pathogen. Hence, these foods help to boost your immunity.
Using Herbs and Spices to strengthen immunity
Herbs and spices have been used for centuries as remedies for many simple ailments and to aid recovery. Keep these immune-boosting spices and herbs stocked in your kitchen for times you’re feeling ill and need an all-natural remedy.
Ashwagandha is a herb that has been used in Ayurveda for ages, in various conditions. It is an adaptogen, which means that it helps to reduce the body’s stress level, and restore a state of balance.
The antioxidants and withanolides found in Ashwagandha play a key role in improving the immune system. Studies have shown that withanolides exhibit antimicrobial and immuno-modulating properties.
Ashwagandha also increases the production of nitric oxide, which is responsible for activating the macrophages’ activities and improves the ability to engulf the invader cells.
This spice is used commonly in Indian households in cooking as well as when you’re down with nausea or viral infections. Ginger contains antiviral compounds, some of which are especially effective against Rhinovirus, a common cold-causing virus, according to a paper in the International Journal of Drug Development & Research.
it also decongests the lungs and throat by thinning the mucus that blocks the airways and prevents and relieves Upper Respiratory Tract Infections. Ginger helps to reduce inflammation of the airway and honey thins the mucus. Hence, a combination of both honey and ginger provides an effective natural treatment for cough and cold symptoms.
This yellow spice also is common in Indian cuisine. It has been used for medicinal purposes for ages. Curcumin, a compound in turmeric, is responsible for giving it its color and much of its immune-strengthening properties.
Research suggests curcumin helps activate white blood cells and downregulate proinflammatory cytokines. It also may help enhance an antibody response and shows microbiome balancing activity.
You can add Turmeric in your diet by drinking milk with one-fourth teaspoon of turmeric added in it, or you can drink Turmeric tea if you’re not a fan of milk or simply add some while cooking vegetables.
Garlic contains a compound called alliin. When garlic is crushed or chewed, this compound turns into allicin, the main active ingredient in garlic.
Studies have shown that regular garlic eaters developed less severity of cold than the group who were given the placebo. This is because cold and flu are caused by viruses and garlic can increase the T-cells in your bloodstream which are known to fights against the viruses.
Eat about 3-4 garlic cloves daily and don’t forget to crush the garlic to enjoy its immune-boosting benefits.
Embrace the power of Ayurveda to boost your immune system using herbs and spices from your kitchen shelves.
Manage your Stress Levels for better immunity
There is a close relationship between stress and Immunity
According to researchers, Long-term stress promotes inflammation, as well as imbalances in immune cell function.
In particular, prolonged psychological stress can suppress the immune response in children.
Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.
9 ways to manage your stress levels :
- Spend Time With Friends and Family
- Take a Yoga Class
- Practice Mindfulness
- Listen to Soothing Music
- Deep Breathing
- Eat right
- Drink tea
- Sleep better
Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.
Eat more Healthy Fats to Boost immunity
Low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.
10 High Healthy Fat Foods :
- Extra Virgin Olive Oil
- Coconuts and Coconut Oil
- Whole Eggs
- Fatty Fish
- Chia Seeds
- Full-Fat Yogurt
Studies now show that fat, including saturated fat, isn’t the devil it was made out to be.
All sorts of healthy foods that happen to contain fat have now returned to the “superfood” scene.
Eating healthy fats and its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Hence, Boosting immunity.
Avoid Refined Sugars to boost immunity
Refined sugars are all around us with the emergence of packaged foods and junk foods. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
8 ways to decrease the amount of sugar intake.
- Consider Natural Sweeteners
- Cut Back on Sugar-Filled Drinks
- Avoid Sugar-Loaded Desserts
- Avoid Sauces With Lots of Sugar
- Eat Whole Foods
- Avoid Processed Snack Foods
- Start Reading Labels
- Eat More Protein and Fat
Lowering your sugar intake may decrease inflammation and your risk of these conditions and hence Strengthen your immunity.
Probiotics As Immune Booster
Probiotics, or “good” bacteria, are not only an important part of a healthy digestive process but also our immune systems, though scientists are still studying exactly how and why this happens. A study on athletes found that probiotic supplements helped prevent and combat colds, but you can also get probiotics from naturally fermented food sources, like yogurt and kimchi.
List of 11 probiotic foods that are super healthy:
- Traditional Buttermilk
Probiotics Help in the healthy digestive system and Immune system .Eat Probiotic foods to strengthen your immune response.
Ayurveda in Boosting Immunity
Ayurvedic treatments for seasonal transitions can prevent a build-up of ama or toxins in the body. These deplete healthy tissues and lead to fatigue, low immunity and can eventually accumulate into more advanced disease states.
With its origin starting from the Vedic culture in India, the ancient medicine Ayurveda for more than 5000 years has been helping people of all ages to overcome their illnesses. If you want to boost your immune system in a natural way, then Ayurveda is the right path for you
8 Ayurveda recommends products for better health
- Herbal tea
- Aloe Vera Juice
- Amla juice
- Badam Pak
- Musli Pak
- Tulsi Pak
An ancient way of boosting the immune system work just as well. Ayurveda, being the science of life, propagates the gifts of nature in maintaining a healthy and happy living.
Get Some Vitamin Sun To give a immune boost
Spending some time in natural light is one of the key ways our bodies manufacture vitamin D. Vitamin D plays a role in helping our immune systems produce antibodies; low levels of vitamin D, on the other hand, have been correlated with a higher risk of respiratory infection.
7 Effective Ways to Increase Your Vitamin D Levels:
- Spend time in sunlight
- Consume fatty fish and seafood
- Eat more mushrooms
- Include egg yolks in your diet
- Eat fortified foods
- Take a supplement
- Try a UV lamp
Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones. It’s also involved in various functions of your immune, digestive, circulatory, and nervous systems.
Pranayama for boosting immunity
Prana is the vital energy needed by our physical and subtle layers, without which the body would perish. It is the prana or life force in us that nourishes the mind and keeps the body alive. Prana refers to the universal life force and Ayama means to regulate or lengthen. Pranayama means working in the dimension of prana. pranayama helps to elevate the life force known as prana that helps boost immunity.
These breathing techniques can be practiced with ease and at any time of the day on an empty stomach:
- Bhramari pranayama (bee breath)
- Kapal Bhati pranayama (skull shining breathing technique)
- Bhastrika pranayama (bellows breath)
- Nadi Shodhan Pranayama (Alternate Nostril Breathing technique)
Pranayama (Breathing Techniques) reduces stress levels and fight against anxiety to boost the immune system.
Avoid Alcohol Consumption to boost immunity
Alcohol can affect your health in many different ways. Most people are aware that excessive drinking can damage your liver and cardiovascular system. It can also damage your digestive system, leading to malnutrition and even increasing your risk of cancer. Many people see these conditions as problems for the distant future. You may be less aware that alcohol also damages your immune system, increasing your risk of potentially fatal illnesses such as pneumonia.
Drinking heavily reduces your body’s natural immune system. This makes it more difficult for your body to fight off invading germs and viruses
Quit Smoking Now to boost immunity
Smoking harms nearly every organ of the body. Your airways are lined with tiny brush-like hairs, called cilia. The cilia sweep out mucus and dirt, so your lungs stay clear. Smoking.
temporarily paralyzes and even kills cilia. This makes you more at risk for infection. Smokers get more colds and respiratory infections than non-smokers.
quitting may lower your risk of serious COVID-19 symptoms. On the other, you’re probably dealing with a ton of added stress, and the thought of quitting right now feels pretty daunting.
Smoking makes you more at risk for infection. Smokers get more colds and respiratory infections than non-smokers.
Start Monitoring your Vitals
Diabetes and heart disease puts people especially the elderly more at risk for severe illness such as from COVID-19.
Diabetes and heart disease are not the only underlying health conditions that can complicate a coronavirus infection. People with compromised immune systems also are more likely to experience severe illness if infected. So are those with kidney disease and lung ailments.
Viral infections also can increase inflammation in people with diabetes and raise the risk for a life-threatening condition where the blood becomes too acidic, the American Diabetes Association (ADA) says. Both can be life-threatening. Elderly people need to boost immunity and keep their chronic illnesses in check.
Diabetes and heart disease are not the only underlying health conditions that can complicate a coronavirus infection. People with compromised immune systems also are more likely to experience severe illness if infected.