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Our immune system, made of many cells and organs is our body’s first defence. This complex system works together to wrestle against antigens and keep us healthy. The functioning of the immune system is linked to our behavioural day to day activities.
With these activities mentioned below, you can always opt to hold out and overcome affliction even when everyone around you is bedridden by sickness.
These are several ways to boost your immune system naturally at home:
Spend time with nature
To keep yourself lively, take a walk around a place where you can get a gentle breeze and the smell of fresh leaves. It is very healthy for the heart and will also improve your blood circulation.
Sit in the sun when it is not very bright or rather in the morning. It is great for immunity. However, do not exceed 15-20 minutes. Sunlight assists our body in the production of vitamin D. Spending time with nature is the first step in the journey of improving immune system quickly.
Good quality sleep
No matter what the reason is, it is against your body to stay up late at night. Sleeping 8-10 hours is considered the normal time period for a body to rest.
There are countless negative impacts of not getting adequate sleep which creates an imbalance in our day to day life. Researchers have shown that a person with insomnia has a weaker immune system and is more prone to flu as compared to a normal sleeping person. So, adequate sleep is an important factor among different ways to improve the immune system naturally.
Do your body a favor. Get plenty of sleep. It helps in the smooth regeneration and functioning of the body. Turn off electronics a few hours before sleeping. This will make you feel light, fresh, and much relaxed. Avoid over-thinking or reading stressful books at night.
It is common knowledge that yoga is becoming an adjunct therapy to improve quality of life. Start with the simple and basic yoga poses.
A 2015 study has shown that people who practiced yoga regularly had a lower level of inflammation than people who didn’t. It can also reduce cancer symptoms.
Start your morning with a healthy activity. It keeps you energetic, lowers blood pressure, and helps you sleep better.
A person should practice moderate-intensity physical activities like gardening, cycling, dancing, etc. at least 150 minutes twice a week. And at least 75 minutes of exercise for vigorous-intensity physical activities like running, fast swimming, aerobics, etc.
This will help regulate your immune system and discourage sickness. Do note that exercising may help sweep out bacteria from your lungs.
Drink herbal tea
Herbal teas contain vitamins and antioxidants which help in fighting infections. Herbal tea does numerous benefits for our body and is one of the most effective home remedies to build the immune system. It is best known to reduce inflammation, fights cold and flu, boost the immune system and give healthy skin.
Chamomile tea – protects the liver and improves sleep.
Peppermint tea – has antiviral, anticancer, antibacterial properties and is widely known to support your digestive tract.
Ginger tea – for stimulating the immune system and fighting diseases.
Hibiscus tea – shows positive symptoms in reducing high blood pressure.
Lemon balm tea – protect the body from oxidative damage to cells and DNA.
Also, contributes to the improvement of mood, reduces anxiety and mental performance.
Rose Hip tea – contains vitamin C. It gives moisture to the skin and helps fight skin aging.
Consume more probiotics
Probiotics are the good bacteria and it does wonders for your body. Eat food that contains probiotics instead of opting for supplements. Yogurt is the main source of probiotics. Kimchi, pickled cucumbers, fermented dairy milk and some type of cheese are a list of some other probiotic food.
Probiotics found in food can strengthen the immune system, help fight against infection, better bone health, improve indigestion, and controls blood pressure.
Moderate alcohol intake
Excessive alcohol consumption does no good for your body. If observed, we will notice that heavy drinkers are easily infected with colds and flu. It is the result of a lowered immune system. It as well makes it incapable to fight infections. Alcohol gets you addicted and within a period of time, the cells get exposed to alcohol.
Heavy drinkers should seek assistance to quit drinking or practice moderate drinking. A woman should drink a maximum of one drink and a man a maximum of two drinks. Oftentimes uncontrolled drinking has led to death.
Quitting smoking is the very answer to how to keep your immune system strong. Coughs, cold, and asthma are the initial signs of a heavy smoker. Research says that 84% of lung cancer is caused by smoking.
Get a fix on the bad habit and start working to replace the addictive nicotine product. Instead of grabbing a cigarette, you can choose to drink water, chew gum, hum or whistle, keep your fingers busy and run a lot.
When you are mentally unstable you automatically get sick. There are many ways to keep stress under control. But start with self-talk and give yourself a positive message. Consider going easy on yourself. Take a break, eat well and relax your muscles, stretch your body, take a hot shower and a good comfortable sleep. You can also perform the universal thing of listening to music. Meditation will help you relax and also improve the immune system naturally.
Avoid contact with people
We often tend to assume that winter is cold and flu season due to its cold weather. Another reason why you get infected during this season is that you are always inside the house with the people around you. The most common and fastest way the germs enter your body is either due to direct or indirect contact with people. To discourage germs stay away from people especially when they are sick and vice versa.
Get nutritious food
A healthy and balanced diet is the supporting source of your immune system. Whenever you buy groceries, get them in different colors. The more rainbow-like the better for your immune system.
Here is a list of food that is no less but a superlative standard for your immune system:
Citrus fruits – are rich in vitamin C. They will lower the risk of getting infections. While suffering from a cold, these fruits will help heal quicker.
Watermelon – they supply your body lycopene which keeps the immune system balanced. Watermelon is rich in Vitamin A, B6, and C.
Garlic – has antibacterial and anti-inflammatory properties. The study suggests that garlic is better ingested raw. Raw garlic multiplies t-cells in your blood.
Mushrooms – Mushrooms are rich in minerals and nutrients. It is one of the healthiest food on the planet. Go for wild mushroom. It increases the production of immune cells.
Chillies – contain nutrients that boost up the immune system. Chilies carry lots of Vitamin A. Capsaicin clears congestion and phlegm.
Cinnamon – lowers blood sugar levels and reduces the risk of heart diseases. It makes bacteria incapable to multiply.
Cruciferous vegetables – Broccoli, Kali, cauliflower, and cabbage are the best answers when it comes to detoxifying the liver naturally.
The immune system functions better in a clean and protected environment. Some hygiene rules are closely related to your immune system.
Wash your hand often to prevent the spread of germs
Drink lots of water
Cook meat thoroughly
Wash vegetables or fruits before incorporating it
Long nails breed germs
Lessen the intake of processed food, keep your home clean
Practice personal hygiene rightly
Sometimes our immune system needs vaccination
Consult a doctor if you sense any problem that can be an issue to your body
People living in poverty are prone to infections and sickness because of unsound hygiene and malnutrition.
Laughter is the best medicine
It’s insane but it’s true that laughing boosts your immune system. It might as well lighten your mood and improve the function of blood vessels and increase blood flow. Experts suggest that people who laugh a lot have a chance to live longer than people who don’t laugh as much. Laughing will help you stay mentally healthy and improve your relationships.
The bottom line
Study shows how the elderly people are more likely to get infectious disease owing to the fact that the working capacity of the immune system is reduced as compared to their younger days. Therefore, a change in diet and daily routine is necessary to nourish and strengthen the functioning of your immune system.
‘If you don’t have time to take care of yourself now then you will sooner or later have to find time for corrective treatments.’ Self-service first then stretch your other hand to fulfill your responsibility towards others.
If you are facing any kind of health problem then please consult your doctor before adopting/practicing any health advice/habits mentioned on this website. Read full health disclaimer (Here).