Health & Wellness

How to improve your immune system using regular activities

If you wish to boost your immune system, you might be concerned about your health in fighting different illnesses. You can certainly bolster your immunity by adopting improved lifestyle and dietary changes; the immune cells aid naturally to fight against pathogens.

No doubt, there are plenty of supplements in the market that claim to be an immune system booster, but do we really need them to boost our immune system?

An immune response is complex to understand, and to control immunity from minor flu to serious illness recovery, the immune system has to be strengthful. Likewise, it should not overreact leading to autoimmune disorder.

Are you also concerned about the immune system?

Well, following COVID-19 phase, people are disturbed with a weak immune system and are embracing several practices to boost their immune system; medication and natural remedies. Certainly, you can improve your immune system using regular activities too.

In India, we have different COVID vaccines to ascertain a strong immune system for people followed by boosters. Therefore, it is intrinsic to stay up-to-date on new virus variants and government authorised vaccines. Also, never miss on your routined flu shot!

Besides, there are plenty of supplements available declaring as an innate immunity product, but you should be watchful in getting one in use. It is recommended to continue with the natural ways and get the system fixed.

Though in serious health condition, it is advised to consult a doctor.

5 Natural ways to boost immune system:

  1. Helping your body with adequate sleep:

If your body is tired and if you are not getting enough sleep as required, your body is at risk attracting several diseases and illnesses. The relation between sleep and immunity is real. As per studies, people who sleep less than 6 hours a day have higher chances of suffering from cold than the others. Though sleeping is an inactive process, the phase aids our body in developing infection-fighting molecules.

  1. Eat healthy food:

A rich diet is the key resulting in innate immunity for you. A recommended diet includes seasonal fruits, green vegetables, healthy fats and lean protein. In addition, helping your body with necessary micronutrients provide the energy to control and maintain your immune system. Eat enough vitamins to boost the immune system:

Vitamin Source:

  • Vitamin C: Oranges, strawberry, tomato, broccoli, spinach etc.
  • Vitamin E: Sunflower oil, almonds, peanut butter etc.
  • Vitamin B6: Chicken, banana, fish, green vegetables etc.
  1. Getting started with a fitness plan:

Everyone is physically different as per their genetics and family history. Practically, it is important for all to be engaged in some fitness activity. It’s not about building muscles in the gym, but to de-stress yourself. It is an integral daily activity to stay healthy and enhance your low immune system. A 30-minutes of regular physical task stimulates in boosting your immune system.

  1. Staying happy to eliminate stress:

Happiness is one of the key factors that influences your immune system. If you live with stress, your body promotes inflammation that affects immune cell function. Not only in adults, but the consequences can also be observed in children. It is imperative to identify your stress and relieve it. To release stress, you can practise several mindfulness activities such as yoga, meditation, prayers, therapies etc. In simple terms, if you have a lower stress level, your immune system works happily.

  1. Keeping body hydrate:

Every change in your body affects your immune system. Similar to eating habits, body hydration has a different impact. Dehydration can cause you serious headaches and impact your physical performance. It directly hinders your focus, mood and other body functions. Fluid intake is the first suggestive that we use to hydrate our body. Water is highly recommended as it has no calories, sugar or any other additives. Having a sip of water whenever you feel thirsty is a healthy habit to build. Tea or coffee can also be used to hydrate your body; keeping caffeine and sugar capacity in mind.
Common exercises to boost your immune system:

  1. Walking: Going for a walk daily for 30 minutes is a basic physical practice to increase your immunity. The activity helps you protect against flu and cold season. As recorded, more than 40% people have less sick days who walked for 30 minutes for at least 5 days a week. Besides, it aids in calorie burns and increases body blood flow.
  2. Strength Training: Weight lifting or strength training is not just about getting bigger arms. The training supports secondary gain from where the natural body benefits stop. The workout surged in body blood flow and resulted in a rise in White Blood Cells. These cells help our body in fighting against infections and viruses. Overall, it has a significant impact on your immune system.
  3. High-Intensity Interval Training (HIIT): People with busy schedules or who have limited days to train their body recommend HIIT. Generally, these physical drills bring a high pump to the heart, and are more powerful than other training sessions. It acts like a steroid to your immune system. As recommended by experts, HIIT should be done only a few days in a week.

Use of supplements to boost immune system:

Most of the supplements (claimed to be immune booster) are not approved or promoted by the FDA. Plus, there is no real evidence in records that proves the effectiveness of such supplements, to boost immunity. There is a doubt on how a supplement prevents you from being sick or getting in contact with a virus.

Look for the practical ways that are more useful and reliable.

Also Read: Common signs you need to see a mental health counselor

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