The recent COVID-19 pandemic has underscored the significance of maintaining healthy lifestyles. The immune system, which acts as the body’s primary defence against illnesses and diseases, is vital. Rest assured, there are proven methods to boost your immune system, and this guide will help you navigate them.
It’s empowering to know that the food we choose to eat can significantly affect how well our immune system functions. By making mindful dietary decisions, you can actively support your overall health and boost your immunity to ward off sickness.
You can promote a healthy lifestyle and strengthen your immune system by incorporating these habits and foods into your life.
Practice stress-reducing activities like meditation, yoga, deep breathing, or hobbies to level stress levels, which can weaken the immune system.
Focus on getting adequate sleep and consuming a balanced diet rich in vitamins and minerals. Practicing stress-reducing techniques like meditation or exercise, staying physically active, and ensuring proper hydration.
Eating a variety of nutritious foods is a great way for people to boost their health. Numerous foods contain essential vitamins and minerals that can strengthen the body’s defences. Some of the best fruits and vegetables to support immune function are listed below.
Citrus Fruit: Citrus fruits are known for their abundant vitamin C content, which can enhance the immune system and support the body in defending against illnesses. Grapefruits, oranges, tangerines, and lemons are among the commonly consumed citrus fruits.
Berries: Two powerhouse foods, blueberries, and strawberries, play a vital role in shielding the body against illness. Rich in vitamin C, strawberries provide a potent defence, while blueberries owe their immunity-boosting properties to anthocyanin, a potent antioxidant that helps fortify the body’s natural defences.
Garlic: As a daily dietary addition, garlic is renowned for its ability to enhance overall wellness and fortify the immune system. Garlic contains compounds that have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the common cold or flu. This versatile ingredient can be effortlessly incorporated into a variety of dishes by simply mincing and sautéing it. Moreover, garlic not only provides immunological benefits but also lends a savoury zest to an array of culinary creations.
Leafy greens: Spinach, kale, and collard greens are beneficial for the immune system due to their abundance of vitamin C and antioxidants. Some vegetables, such as spinach, are most nutritious when not overcooked, allowing the plant to preserve its nutrients effectively.
Tips
- Sufficient hours of sleep are essential for the proper functioning of the immune system. During sleep, the body repairs, and regenerates immune cells. However, it’s about more than just the quantity of sleep; it’s also about the quality. Restorative sleep, when one wakes up feeling truly rested, is crucial for maintaining a healthy immune system. Take steps to achieve high-quality sleep, such as going to bed at a reasonable hour and creating a comfortable sleep environment.
- Regular exercise helps keep the body functioning properly, reduces inflammation, and supports immune function. Try to incorporate daily exercise into routine by walking, jogging, or circuit training most days of the week.
- Chronic stress can suppress immune function and make one more susceptible to illness and infection. When stressed, the body produces stress hormones that can weaken the immune system, making it less able to fight off antigens. Many people experience chronic stress that interferes with their daily lives. Try using some stress management techniques such as deep breathing, yoga, meditation, and exercise to help reduce your stress levels.
- Washing hands frequently is one of the best ways to prevent illness because it helps reduce your exposure to bacteria and germs. Wash hands frequently throughout the day and try to limit exposure to sick individuals to prevent illness.
- Unhealthy habits such as smoking and excessive alcohol consumption can reduce the immune function and make one more likely to get sick. Smoking damages the immune system and can make the body less successful at fighting off infections and diseases. Excessive alcohol consumption can also impair the immune system, making it less able to fight off harmful bacteria and viruses. Quitting both habits will have several other health benefits beyond just improving the immune function, so it’s well worth the effort.
Food to boost immunity
The Indian dietary regime is closely linked to the rhythm of seasons, unsurprisingly, traditional culinary foods from our grandmothers help enhance immunity and maintain fitness during this season. To counter the disrupted outdoor exercise routines: practicing yoga or free hand indoor exercise is the key you might have felt annoyed when your grandmother asked you to move around when you are glued to your mobile all day, but her words actually carry a lot of wisdom.
- Traditional ladoos/ immunity booster ladoos
- Amla Drink
- Fenugreek porridge/ Karkidaka kanji
- Ginger Tea/ kadha
- Allu Wadi/ Patrode (Alu leaves which are also called patra, pathode or arbi ke patte.)
Read the full story that first appeared in Deccan Chronicle dated July 3, 2024 here:
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