This pandemic has made everybody thinking about their immunity level. Changing lifestyle and diet has altered our body functioning thus changing our immunity levels. Boosting immunity will strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms. Immunity can be improved both naturally and by supplements but there is a darker side of using supplements which include its side effects. So here are several ways to improve your immunity.
- Balance Diet - A balance diet will increase your immunity and body functioning. It will provide your body adequate amount of macro and micro nutrients that strengthen your body. It’ll also help in cleansing of your body. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that give you an upper hand against harmful pathogens. Meanwhile, the fiber in plant foods feeds your gut micro biome, or the community of healthy bacteria in your gut thus strengthening your immunity and preventing entry of bacteria through digestive tract.
- Exercise - Scientific studies show daily exercise give your body an extra edge over bacteria. Exercise strengthens your cardiovascular system and increases the regeneration rate of cells in the body. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems. Not only immunity, exercise make you a morning person and gives you a better start for the day.
- Stay Hydrated - Water comprises of ~70% of your body and dehydration makes you more susceptible for illness and that’s why drinking water is important. Hydration helps in recovering the damaged tissues and controls body temperature. Hydration protects you from germs and viruses, but preventing dehydration is important to your overall health. Drinking 8-10 glasses of water daily helps in cleansing your body and flushes out any disease-causing microorganisms from your body. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. Thus, increasing water intake is important to your overall health.
- Sleep - Sleep and immunity are interlinked. Numbers of sleep hours depends on person to person but it should be necessary for one to get at least 6 hours of sleep. During sleep healing process and organization of new information takes place. According to studies sleep increases level of undifferentiated T-cells (acts as body’s soldiers) and pro-inflammatory cytokines (acts as body weaponry) increases thus improving immunity. So, don’t mind staying late on the bed.
- Super foods - Super foods have created a buzz in the lifestyle arena. Nutritionally speaking there is no thing as super foods, it’s a term created by marketing companies for a food having exceptional nutritional density. Super foods will remove any deficiencies in your body and improve your immune system. There are several super foods – Berries, legumes, curd, turmeric, mushrooms, nuts, green veggies etc.
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