Boost your immune system

Immune system:-

The immune system is a defence system of our body which prevents infection and illness. Whenever sometimes unfamiliar happens to our body it tries to get rid of that problem. Immunity protects our body from infections like cough, cold, etc caused by bacteria and viruses, and weather change.

In this hurry phase of this modern life, you might take your immune system for granted. Our immune system protects us from bacteria, viruses, and other microbes to defend us against diseases. It is a complex network of organs, cells, and various proteins of our body.

 During the flu or viral season many of friends might get sick but would stand tall even everyone in their home is sick with the flu, have you ever wondered how some people get sick very often and some are more prone to catching a cold or viral infection.

Well, it is all about body's immune system, immune system is the first line of defence of our body. Stronger your immune system lesser would be a chance of you falling ill. With the little change that we will discuss you can ensure that your immune system is strong enough to protect you against various types of infections.

Some signs of a low immune system:-

  • Fatigue  
  • Frequent infections 
  • Cold and sore throat 
  • Allergies 
  • Injuries that are slow to heal
  • Digestive problems 
  • Anaemia 
  • Hair loss
  • Mouth Ulcers 

Ways to Boost your  immunity 


1. Improve your gut health:-                                  
When talking about the immune system one can't ignore the important role of the gastrointestinal tract. About 70%-80% of immune cells are present in the gut. So, it could be said that a healthy gut helps to build a healthy immune system.

 Gastrointestinal tract makes up a large part of your immune system. Up to 70% percent of immune cell live along this path. It spreads antibodies and contains cells that recognize and destroy harmful bacteria. The wall of their gut provides a barrier immunity which prevents this microorganism to even enter your body. Apart from providing immunity to your gut, it is home to about more than one thousand bacteria that normally live there. The gut microbiome that resides in the gastrointestinal tract provides essential health benefits Particularly by regulating the immune system.

Take probiotics:-

Probiotics are the live bacteria and that is good for your body. Especially for your digestive system. Probiotics are often called good bacteria or helpful bacteria because they help to keep gut healthy. They do so by balancing the growth of pathogenic bacteria in the gut. This helps gut maintain a healthy community of microorganisms that boosts your immunity. Many types of bacteria are classified as probiotics, they all have different benefits.

Types of probiotics:-

Most probiotics come from two groups, the first is Lactobacillus and the second is Bifidobacterium.


Lactobacillus may be the most common probiotics. This is the one you can find in the yoghurt and other fomented foods. This may help to diarrhoea and may help you if you can't digest lactose, the sugar in milk.


Bifidobacterium can be found in some dairy  products. It is also found in large numbers in
yoghurt and in foods like olives, sauerkraut,  salami, and cheese.                                              


2. Proper sleep:-

In a study in 164 healthy peoples, each night those people who slept less than 6 hours were more likely to catch a cold than those who slept 6 hours or more each night.

One thing we always should remember -sleeping is the most effective way of rest if someone works hard maybe his body needs more rest (sleep) than 6 hours. So, it depends on your labour how much sleep you should take.

One research shows our immune system works hard while we sleep. It releases proteins that we need in order to fight off an infection or inflammation.

Getting proper rest can strengthen your immunity. Also, You can sleep more when you are sick so that our immune system can fight against the illness.

3. Take more fruits and vegetables:-

A study published in the nutritional journal of WHO has been found that a large number of calories in processed and fast foods that can lead to health problems.

Such as increased inflammation, reduced control of infections, increased rates of cancer and increased risk of allergic and autoimmune diseases. And we are not only harming ourselves our food and lifestyle choices can permanently change the balance of bacteria in your body and you can weekend your immune system. So cut down on fast food and heavily processed food and add more natural foods in your diet.

Many studies have shown that vegetables and fruits provide nutritions, like beta-carotene, vitamin-C and vitamin -E that boosts the immune system. Many fruits, vegetables, and other plant-based foods are also rich in antioxidants that can help to reduce oxidative stress.

Vitamins are also essential for the proper functioning of your immune system. Immune cells are one of the most rapidly dividing cells of our body and they need a large number of vitamins to reproduce and function properly. Vitamin D is probably the most important vitamin related to your immune health.

  • Sweet potatoes, carrots and green leafy vegetables are a great source of Beta - Carotene. 
  • Red paper, Oranges, strawberries, broccoli, mangoes, lemon are full of vitamin - C. 
  • Get plenty of sunshine and eat foods rich in vitamin D.

Some foods that boost the immune system:-
  • Citrus 
  • Bell pepper
  • Broccoli 
  • Garlic 
  • Ginger 
  • Spinach 
  • Yoghurt 
  • Almond 
  • Turmeric and honey
  • Papaya 
  • Blueberry 
  • Holy basil or Tulsi. 

4. Regular exercise:-                                                   
Exercise helps to circulate your blood and improve inflow lymphatic fluid. lymphatic fluid travels through your cells and tissues and removes bacteria, toxins, waste products, and even cancer cells.                                                  

Regular exercise can give a boost to immunity.
 Studies show that even a single session of medium exercise also can boost the utility of vaccines in people with a compromised immune system.                                                                        

5. Stay hydrated:-                                                  

Preventing dehydration is important to your overall health.

Headache, focus, mood, digestion, heart and kidney function can be a cause of your dehydration. These complications can increase your susceptibility to illness.

You should drink when you are thirsty and stop when you are no longer thirsty. If you exercise intensely you may need more fluids.

6. Reduce stress:-                                                          
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. 

Liberating stress and anxiety also can boost your immune health.                                               

    Lowering your stress through meditation,         yoga, exercise, and other mindfulness practices help you to keep your immune strong.                                                                

Some effective tips to boost immunity:-          

  • Don't smoke.                                                                
  • Eat light.                                                                        
  • Avoid eating or drinking anything cold.               
  • Avoid heavy and fried foods as it is difficult to digest.                                                                               
  • Get plenty of sunlight                                                               
  • Remove sugar from your diet.                                                          
Let me know in the comments below if you find this helpful.