Immunity boosting to mitigate infection

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Strategies to boost your immune system and minimize the risk of infection


The necessity of having a healthy immune system has been highlighted in medical research. That is because the immune system serves as the body's natural first line of defence, capable of combating infections or illnesses before they cause harm.

So, how can you boost your immune system and protect yourself from coronavirus infections, cold, flu, and other severe illnesses?

Here are a few strategies that will help you stay healthy today and every day.

1. Focus on your diet

The food you eat plays a key role in boosting your immunity and overall health. Eating colourful fruits and vegetables like carrots, spinach, mushroom, berries, lemon, and oranges will protect you against oxidative stress and build resilience in the body against infections. You should eat nuts like almonds, raisins, and walnuts as they contain good fat, fibre, and protein.

Also, ensure that you include some natural immunity substances like garlic, ginger, yogurt, amla (gooseberries), and turmeric in small portions in your regular diet. If you do not eat these foods, the number of immunity cells produced by the body will decrease and lower your resistance to infection.

The immune system serves as the body's natural first line of defence, capable of combating infections or illnesses before they cause harm

2. Lifestyle Improvements

Here are a few tips that you can follow to protect yourself from stress and bolster your immune system:

  • De-Stress:

    Daily stressors, both big and small will have an adverse effect on your immunity. According to nutritionist Dr. Namami Agarwal, “Stress is the greatest damaging factor to your immunity. Stress kills immune cells and too much of it can lower your resistance to infection.” Stress also contributes to poor sleep and high blood pressure. That is why it is critical to devote time to self-care.

    So, take a deep breath and relax! Learn to breathe properly! The importance of relaxation cannot be overstated. There are several options for doing this at home: Hot baths, music, and immersing oneself in new hobbies and interests are all good ways to unwind.

  • Sleep:

    It is true that getting enough sleep is easier said than done (especially if you are an insomniac). But, you will need seven to eight hours of steady sleep each night to fight disease. Sleep deprivation makes you tired and impairs your mental abilities. Lack of sleep will also have a direct impact on your immunity and can even lessen the effect of flu and covid-19 vaccines. Therefore, ensure you embrace a good sleep pattern and get your recommended quota.

  • Meditation and Exercise:

    Meditating for about 5-10 minutes daily or simply sitting in silence and concentrating on your breath, can be very useful. Meditation reduces anxiety and lowers blood pressure and heart rate. It is also soothing. It is no surprise that it also helps with sleep.

    Exercise boosts your immune system, making you more resistant to infection, according to Dr. Darling. "When we are physically active every day, our bodies work better.” He suggests that we set aside at least 10 minutes a day, to practice a combination of aerobic and strength exercises. Even walking for 30 minutes a day is a great idea.

3. A Positive Attitude

For excellent health and happiness, it is crucial to have a positive mindset. Positive thoughts have been shown to reduce stress, inflammation, and infection resistance, whilst negative emotions make you more susceptible to the common cold and flu. Begin each day with a positive thought or a mantra, such as "I am healthy and fit."

Author : Marina Kumar | Published On : 19th February, 2022


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