Six tips to strengthen and boost your immune system naturally

Sometimes it feels so overwhelming to deal with everything that's going on. Work, school, life... you wish you could take a break from it all. But sometimes it's just not possible. In the midst of all that madness, there's the pandemic and the last thing that you want to do is to fall sick. 

So how do you boost your immunity naturally and rebuild energy?

Before we get started on six tips that will help to strengthen your immunity, do realize that even a healthy immune system can fall prey to virus or bacteria if we don't maintain precautions against Covid-19. Those precautions are to wear a mask when you're out, social distancing, washing hands frequently with soap and trying to stay indoors and restrict social contact as much as possible. Try not to touch your eyes, nose or mouth especially when outdoors and when you wear a mask, ensure that it covers your nose and mouth completely. 

Now let's get started on the six tips that will help to boost your immune system. Your immune system is an essential component of your body and is your body's natural defense system that fights against invaders such as parasites, viruses and bacteria. So it's important that you look after it and not take it for granted by following unhealthy habits.

Keep calm and build resilience even when the stormy waves of life are crashing on you!

 

Sweat it out!

Just one 20 minute session of moderate exercise such as brisk walking can boost your immunity. Raising your core temperature helps to increase the cell activity associated with immune defense. Regular exercise improves blood circulation throughout your body and helps to strengthen your heart. 

Confused on how to start? Here are some tips to make your exercise fun. 

You can start off with a simple exercise such as walking to boost your mood and your immune system.

Eat a rainbow on your plate

Eat a healthy fiber-rich diet of fruits and vegetables. Include multiple servings of fruits and vegetables, especially citrus fruits such as limes, lemons, oranges that are rich in Vitamin C. 

 

Try to incorporate different colors of food in your diet, red peppers, cucumbers, cabbage, broccoli, yellow peppers, pumpkin, tomato, aubergine, etc. A Mediterranean diet is the best diet to help prevent inflammation in the body since all those vegetables contain anti-oxidants and anti-inflammatory compounds. Eating a Mediterranean diet has proven to promote good health and longevity.

For an energy boost in the afternoon, eat a protein rich snack like boiled eggs, toast with hummus or peanut butter.

 

Avoid highly processed food with artificial food colorings and flavorings as well as high-sugar foods.

Have a good night's sleep!

Get your 8 hours of sleep every day! Sleep is when your body recharges and rests- so give yourself a good rest. Ensure to switch off your devices before you go to bed and no browsing at night!

If you find your mind racing and unable to sleep, try to calm it down by thinking of all the things that you did today or try to imagine your favorite vacation spot. Keep the room at a cool temperature which will help you sleep. If you still can't get sleep, try to drink a warm cup of milk or cocoa.

Spice up your diet!

Are you in a food rut and your taste buds used to the same food? Maybe it's time to spice up your diet. Using herbs and spices will help to introduce you to new tastes and flavors as well as boost up your immune system.

Turmeric has a key ingredient called curcumin, that helps to boost up the immune system and your mood as well. Maybe it's time to brew and sip a turmeric latte at home! 

Garlic contains a sulphur compound called allicin which acts as an antimicrobial against microbes. However, heating can destroy allicin. So add garlic towards the end of your cooking. Garlic chicken stir-fry, anyone?

Ginger is very good for soothing the throat. Make a quick hot ginger tea by steeping thinly cut slices of ginger in water for about 15 minutes- add a spoon of honey and a spritz of lemon. Sit back and enjoy!

Cinnamon is rich in antioxidants, inhibits inflammation and helps to regulate blood sugar. Consider adding a little cinnamon in  your morning oatmeal along with some raisins for a tasty treat!

Don't smoke or drink alcohol

Smoking impacts the immune system and leads to increased inflammation in the body, besides causing lung cancer, emphysema and heart problems.

Alcohol affects the immune system too, making it more prone to catch colds and other illnesses. Alcohol takes a toll on your entire body, starting with your liver. The older you are, the longer alcohol stays in your body before it gets metabolized, which results in liver damage.

Calm down and reduce stress

Boost your well being by relaxing your mind and calming your anxiety. Build mental resilience and energy by focusing on the positive things in life. 

If you have a tendency to keep watching the news or following your social media accounts always, limit it to 20 or 30 minutes a day and no more! Negative news and posts tend to trigger our stress responses. 

Practice mindfulness. Wind down for the day with your own calming ritual in the evening- read a funny book, drink a cup of chamomile tea or do some gentle stretching.

© http://one-deep-breath.blogspot.com, 2008 to 2021. All rights reserved. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and owner is strictly prohibited.