Fall sick often? Wondering about how to boost your immune system! Here are few easy to follow steps for the same.
The immune system is extremely vital for survival of any living being. Since our bodies are vulnerable to diseases and infections from various parasites and bacteria, the immune system helps to resist our bodies from the same. Considering this, here are ways to help you boost your immune system naturally.
Eat Foods High in Antioxidants
Foods high in antioxidants help maintain good health and stimulate the immune system against infections. It mostly includes the colorful and nutritious fruits like blueberries, raspberries, strawberries, oranges, limes, lemons, grapefruit, etc.
Other fruits that are rich sources of antioxidants are papaya, guava, kiwi. Vegetables like beetroot, broccoli, spinach, kale, red or purple cabbage, artichokes, etc. are substantial sources of the same.
You can have nutrition bars with nuts like goji berries, almonds and pecans. Consume these nuts in moderation to avoid other health conditions. Turmeric, with its antioxidant and anti-inflammatory properties when used in food, improves functioning of the immune system.
In short, have foods that are rich sources of antioxidants like beta-carotene (precursor of vitamin A), vitamin C and vitamin E.
Dark chocolate, with high cocoa content reduces the risk of cardiovascular conditions.
Mixing a tablespoon of buckwheat honey in the hot beverages you daily have has proven to boost the overall immunity of the body as it increases the antioxidants in the blood and prevent damage to the lipids. It can alternately be used as a natural sweetener in beverages and a few desserts as well.
Limit Sugar Intake
Carbonated soft drinks like pop or soda contain enough amount of sugar that can hamper the regular functions of white blood cells (WBCs), which helps combat bacteria. Use natural sweeteners like stevia, honey and maple syrup in beverages instead of sugar.
Always wash your hands before preparing and having meals. Ensure to wash the fruits and vegetables prior to chopping them and dump its residues immediately to avoid fruit flies. Thoroughly wash the used dishes.
Avoid having leftovers for the next day. Keep your house and surroundings clean. Rinse your mouth post meals. Brush your teeth twice a day, as oral hygiene plays a vital role for boosting immunity.
‘As reading is to mind, exercise is to the body’. Exercising regularly for 20 – 30 minutes has proven to regulate blood circulation and raise oxygen levels in the blood that improves the overall defense mechanism of the body.
Exercise is also known to release stress hormones, thus, uplifting the mood of the person and enriching good health. Avoid strenuous exercise as it can trigger stress hormones. One of the best ways is brisk walking bare foot on grass or at home.
You can opt to join fitness classes, either gym, zumba, swing lessons, pilates or yoga classes. Alternatively, you can play with the kids in the vicinity, an inexpensive way to exercise. It’s beneficial to maintain weight as well.
Meditation is one of the most effective ways to boost the immune system. It relaxes your body and mind, thus, enabling it to function more productively, creating more cells for defense mechanism. 10 minutes of meditation in a day works wonders on your body.
You can either play music or a set of instructions for the same. Playing a sport (badminton, tennis, etc.), training, playing with pets, playing with kids, baking, cooking, gardening, singing, dancing, etc., as these are a form of meditation in itself.
Quit Smoking and Limit Alcohol Consumption
Smoking hampers the functionality of lungs leading to lung infection while excessive alcohol consumption damages the liver resulting in various liver diseases, liver failure and can also cause tuberculosis and bronchitis. Alcohol poisoning induces coma, pneumonia, seizures and vomiting.
Have a Food Supplement – Chyawanprash
If possible, make it a point to have health supplements like Chyawanprash, that helps regulate various bodily functions and helps to revitalize your body, mind and spirit with its 35 herbal ingredients. It should be taken either when you wake up or 15 – 20 minutes prior to the breakfast.
Following the mentioned ways in day-to-day routine will not only boost your immune system but also enables a peaceful sleep pattern, thus, regularizing the overall lifestyle. Hence, Ann Boroch rightly said, ‘The four components of keeping your immune system healthy are good nutrition, exercise, breathing and meditation’.
Disclaimer: The particulars mentioned here are for informative and reference purposes only and not meant to serve as actual medical advice. For any medical advice visit a qualified physician.