Increase Immunity or Improve Immune System

How to Increase Immunity or Improve Immune system

A healthy immune system completely relies on our lifestyle. There are various factors which put a lot of emphasis on one’s health. If we want to increase our immunity, then we need to focus on these factors like:

• How much and what you eat?
• Are you taking adequate sleep?
• How much you’re involved in physical activities?
• Are you drinking enough amount of water?
• Are you in stress for any reason?

Increase Immunity with healthy Diet

To increase immunity choose the right food to eat because it plays a key aspect in determining your overall health and immunity. Eat low carb diets, as this will help control high blood sugar and pressure.  A low carb diet will help you in slow down diabetes and focus on a protein-rich diet to keep you in good shape and increase immunity. And regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also good options to build resilience in the body against infections.

You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose, if stepping out to buy groceries is not an option during social distancing. Some natural immunity supplements include ginger, gooseberries (amla) and turmeric. Some of these superfoods are common ingredients in Indian dishes and snacks. There are several herbs that help in boosting immunity like garlic, Basil leaves and Black cumin. Certain seeds and nuts like sunflower seeds, flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.

Want To Increase Immunity Then Don’t Compromise on Sleep

Good snooze time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.

Stay Hydrated

Drink up to 8-The food you eat plays a key aspect in determining your overall health and immunity. Eat low carb diets, as this will help control high blood sugar and pressure.  A low carb diet will help slow down diabetes and focus on a protein-rich diet to keep you in good shape. And regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also good options to build resilience in the body against infections.

You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose, if stepping out to buy groceries is not an option during social distancing. Some natural immunity supplements include ginger, gooseberries (amla) and turmeric. Some of these superfoods are common ingredients in Indian dishes and snacks. There are several herbs that help in boosting immunity like garlic, Basel leaves and Black cumin. Certain seeds and nuts like sunflower seeds, Flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.

Good snooze time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine

10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.

Don’t Skip on Exercise

A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start. There are several Youtube channels and apps to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.

Destress Yourself

These are testing times, and a prolonged period of staying indoors has its implications on your mental well being. The growing anxiety around the pandemic is another concern that is affecting millions across the globe. While the uncertainty might be overwhelming, there are  few steps we can follow regularly to help relieve our stress, stress is known to have an adverse effect on immunity.

General Measures

 1. Drink warm water throughout the day.

 2. Daily practice of Yogasana, Pranayama and meditation for at least 30 minutes.

3. Spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander) and Lahsun (Garlic) are recommended in cooking.

Increase Immunity by Ayurvedic Measures

1. Take Chyavanprash 10gm (1tsf) in the morning. Diabetics should take sugar free Chyavanprash.

2. Drink herbal tea / decoction (Kadha) made from Tulsi (Basil), Dalchini (Cinnamon), Kalimirch (Black pepper), Shunthi (Dry Ginger) and Munakka (Raisin) – once or twice a day. Add jaggery (natural sugar) and / or fresh lemon juice to your taste, if needed.

 3. Golden Milk- Half tea spoon Haldi (turmeric) powder in 150 ml hot milk – once or twice a day.

 Simple Ayurvedic Procedures

1. Nasal application – Apply sesame oil / coconut oil or Ghee in both the nostrils (Pratimarsh Nasya) in morning and evening.

2. Oil pulling therapy- Take 1 table spoon sesame or coconut oil in mouth. Do not drink, Swish in the mouth for 2 to 3 minutes and spit it off followed by warm water rinse. This can be done once or twice a day

STAYING ACTIVE DURING COVID19

EXERCISE

Moderate exercise has been shown to improve the flu-fighting power of vaccine in seniors. But during the outbreak, stay away from exercise partners!

Solo exercises include jogging, jumping rope, and a variety of at-home workouts from yoga to HIIT. Some prefer gardening, which can also be great exercise.

STRESS Reduction

Being stressed out leads to increased levels of suppressor T cells, which suppress the immune system. When this branch of the immune system is impaired, you are more susceptible to viral illnesses including respiratory conditions like cold, flu, and the novel coronavirus infection.

You can reduce stress through breathing exercises, meditation, working out, talking to a therapist, and getting out into nature, along with many other ways.

SLEEP

Getting the right amount of quality sleep can help your natural infection resistance and help in increase in immunity, too. Several studies confirm the link between sleep and a healthy immune system. For most adults, that means 7 to 9 hours of uninterrupted slumber.

If you find it difficult to get this much, you can try to improve your “sleep hygiene” by waking up at the same time each day, avoiding alcohol and caffein in the evening, and following a bedtime routine you find relaxing.

Beaware of Coronavirus Scams

Simply put, no specific food, supplement or natural health product will prevent you from catching COVID-19. In fact, coronavirus scams are becoming more rampant. The U.S. Food and Drug Administration (FDA) and Federal Trade Commission have issued warning letters to several companies for claims related to COVID-19—claims regarding foods, test kits, supplements, elixirs and more. Be wary of unsubstantiated claims related to “boosting” immune function.