A strong immune system is always critical to our health, and that’s true these days more than ever. It is very important right now to maintain our immune system so that we can fight viruses. It’s always been a fact that a strong immune system always takes care of us. The problem with having a strong immune system is that most of us have filled our bodies with unhealthy junk food. But if you’re looking for ways to boost immunity, here are six key steps that you can follow.
Get some Vitamin C
Vitamin C is a powerful antioxidant, which has a beneficial impact on your immune system, by increasing immune cell functions. It helps metabolize proteins and its antioxidant activity may help reduce some risk of cancer.
With so many functions it also repairs your damaged tissues. Vitamin C improves and boost immunity response achieved by vaccination.
Foods high in vitamin C include red peppers, oranges, kiwifruit, green pepper, broccoli (higher when cooked), strawberries, grapefruit, tomatoes, and cantaloupe(melon).
Get proper sleep
When you don’t get proper sleep, you’re more likely to become ill, shows research.
Sleep helps the body to redistribute energy resources that are primarily used for brain and muscle work to the immune system.
During sleep, your immune cells get out of the circulation, settle in the lymph nodes, and start getting ready for the next day of work.
So particularly your immune system works hard while you sleep and it releases a protein that you need to fight an infection or inflation. So, it is pretty better to get plenty of sleep.
Reduce your stress
When you are under stress, your body gets a code-red response. It lowers activation of systems that the body considers non-essential to, say, fighting off danger, including the immune response. It also can lower your body’s white cell count.
“That’s one of the mechanisms your body has to fight infection.”
A study report says that stressors tend to suppress cellular immunity. The stress hormone corticosteroid can suppress the effectiveness of the immune system, thus reducing the ability of the immune system to fight off antigens. So, it is better for all of us to reduce stress and perform meditation to calm our minds.
Do regular exercise
Though not proven till yet, exercising often may reduce the chance of getting any flu or infection. Exercise causes a change in antibodies or white blood cells (WBC). WBCs are the body’s immune system cells that fight diseases. With the exercise, these antibodies and WBCs circulate more rapidly, and thus this may reduce the risk of infections or flu. Exercise also slows down the release of stress hormones.
According to the study in sports science, it is shown that regular exercise can decrease the risk of respiratory infection. When we exercise, our immune cells were dispatched to other tissues of the body like lungs, the skin or intestines where the virus may be found. They produce antibodies to fight the virus.
This phenomenon occurs until 2-3 hrs after the exercise. So, if you often exercise you can develop this habit in your immune system and can boost immunity.
Drink herbal tea
Herbal tea is considered as one of the best cures against any virus, cold or making your immune system better and stronger. Herbal tea is filled with antioxidants properties, minerals, and vitamins which helps in fighting diseases and decreases the risk of chronic diseases and viruses.
Drinking herbal tea helps with the breakdown of fats reducing the risk of indigestion, bloating, and much more. Herbal tea is also great for lowering your blood pressure and is great for the skin.
Herbal tea made from Tulsi (Basil), Dalchini (Cinnamon), Kalimirch (black pepper), Shunthi (dry ginger), and Munakka (raisin) is considered best for making your immune system strong.
Drinking water is often looked at as an important part of the daily routine to remain healthy. Drinking enough water helps you in flushing of toxins and other bacteria which may cause illness.
As the world prepares to step out after an extended lockdown it is necessary to build strong immunity. Drinking warm water early in the morning helps in maintain the right electrolyte balance in the body. With many additional benefits, drinking water also encourages healthy skin. So, it is better to drink more water as you can drink to boost immunity.