How to Boost Your Immunity Naturally and Fast
Top 8 Tips and Foods to Improve Immune System
Boost your immunity naturally and fast for a healthy life. Here are top 8 tips on how to boost your immunity naturally and fast, foods, supplements and fruits that boost immunity. Build a strong immune system which serves as the first line of defence against potential infections. It helps protect and safeguard yourself from illness and diseases. Boosting your immunity gives you an edge in staying healthy.
A healthy lifestyle of including a healthy diet, proper rest and active lifestyle is the foundation for a strong immune system.
A lifestyle sans smoking, alcohol, coupled with good sleep, a balanced diet, and regular moderate exercise and stress management helps our immune systems to be in the best shape possible to tackle pathogens from from entering the body.
We quickly go through some foods that strengthen immunity and some foods and habits which weaken immunity.
Immunity Boosting Foods
You can derive maximum benefits naturally from foods that we consume daily. Consume immunity boosting foods, including vegetables and fruits.
Vitamin C rich vegetables such as Red bell peppers, broccoli, tomatoes and kale. Vitamin C rich fruits that boost immunity like, papaya, kiwi, guavas, strawberries, lemon and oranges boosts immunity. Vitamin D is another key vitamin that strengthens immunity. But the best source of Vitamin D is moderate exposure to sun rays, salmon fish, cod liver oil, egg yolk and mushrooms. Make immunity boosting salads out of these vegetables, spices and fruits which boost immune system.
Wash and cook meat thoroughly.
Herbs and spices that boost immunity are such as garlic, ginger, turmeric, black pepper.
Yogurt or curd are some great probiotic foods that help enhance immunity.
You can make immunity booster shots and drinks such as Turmeric Tea or Green Tea with a dash of ginger, lemon juice and honey which help boost immune system. These immunity boosting drinks and juices can be home made from natural ingredients.
Try reducing sugar intake including foods and beverages with added sugar which weakens immunity power.
Drink sufficient amount of water daily and avoid dehydration.
Reduce Alcohol Consumption & Smoking
Wine in moderation is good for overall health, but excessive consumption of alcoholic drinks. Try avoiding smoking as it weakens immunity system.
Some of the immunity boosting properties of foods is lost due to heating while cooking. To compensate for the vitamins loss due to cooking, Vitamin C, Vitamin D and Zinc supplement help to build immunity quickly.
Exercise in moderation is a great way to build immunity. Avoid excessive exercise which induces stress that negates immunity. Do moderate aerobic exercise or strength training for 20 – 30 minutes, anything in excess or for longer period, may decrease the power of lungs and heart. Body interprets intense and prolonged workouts and exercises as stress and thus suppress the body’s immune response. Intense and prolonged exercises raises the stress hormones levels namely cortisol. and norepinephrine which, cause drop in white blood cells, the immunity fighting cell, thus suppressing the immune system. If those physical activities are fun such as dancing or a favorite sport, it not helps improve immune system strong but also manage stress.
It’s impractical to totally avoid stress especially in such a competitive world that we live in. But we sure can learn to manage stress. Meditation is a great way to release stress and helps in making your immune system stronger. Listening to music, playing with pets and kids, spending quality time with loved ones and friends, watching comedies etc are some of the fun ways to relax and de-stress.
Ensure you get sufficient sleep and rest. Lack of sleep can be detrimental in your over all health. When sleeping, body releases cytokines, a kind of proteins which help fight infection, and lack of sleep decrease production of cytokines.
Try maintaining a proper sleeping schedule, so that you sleep at the same time and wakeup at the same time daily. Avoid having excessive coffee especially post 4pm, and any physical workouts post 6pm. Certain foods help sleep well. Also avoid using electronic gadgets latein the evening, including late evening TV or mobile phones. Sufficient sleep not just helps build immunity among not just kids and children but also adults including the elederly and old aged people.
Maintain proper hygiene by washing your hands frequently, clean and disinfect surroundings regularly. Avoid getting exposed to potential infections, especially in public places by either sociallly distancing yourself, or wearing masses and avoid frequent touching of your mouth, eyes or nose. Above all folllowing health and fitness tips and articles for a healthy life.
To build a strong immune system, one needs dedication and fitness motivation to follow these tips on how to boost immunity naturally and fast. #ImmunityHealthEveready