Stronger immunity provides a healthy life and ensures longevity. The basic function of the immune system is to identify foreign invaders and destroy them but if not doing its job properly then the matter can be serious. As the immune system is not the single entity but various elements create balance in the body which enhances the immunity.
Stronger immunity depends on various our daily routine factors. We can strengthen our immune power by changing some lifestyle habits and add certain foods to raise the immunity level.
Relax and Get enough sleep
For healthy well being, it always better to have at least 8-9 hours of adequate sleep. Enough sleep does not necessarily keep you away from getting sick but it adversely affects the immune system. Lack of sleep decreases the number of T cells which are the natural killer cells and thus make the person more susceptible to get infectious.
Sleep deprivation and much stress increase the level of the hormone cortisol which suppresses the immune system.
Avoid taking unnecessary Medications
Excessive medications taken for little illnesses affect bodily functions of major organs like liver, kidney, etc. Regular unsupervised intake of various medications, especially antibiotics affects the immune function. Contrary to the belief that antibiotics help in improving our immunity, they reduce immunity when taken wrongly. Antibiotics are effective in reducing the bacterial growth and help in reducing the spread off infection.
Quit drinking and smoking
Excessive consumption of Alcohol stresses up the liver which interferes with the immune function and alters the normal functioning of the liver. In a similar way, tobacco consumption, especially smoked tobacco affects the lungs and immunity and results in reduced immune response thus making it harder to prevent infections and diseases.
Most infections develop due to poor hygiene habits. One of the most common modes of spread of ind=fection is when we touch an infected surface and then touch ourselves or our food with the same hands. We can decrease the chances of infection by following some good habits like brushing teeth twice daily, sanitise the hands before consuming food, trim your nails. Poor hygiene habits weaken the immunity, therefore, maintaining good hygiene is a great way to enhance immune power.
Laughter is the best medicine to heal all your worries and improve mental health. Laughing with full of the heart relaxes your mind and improves the immunity level and increases the blood circulation.
Escape Highly processed foods
Consumption of packaged food has a high amount of artificial colors, preservatives, refined sugars, which weaken immunity. The high intake of sugar lowers down the white blood cells to kill the bacteria. Therefore avoid such toxic foods should be avoided.
Enhance immunity with yoga and exercises
Yoga is the best way to relax your mind and heal internally. It makes your body toned, stronger, flexible and healthy. Regular practicing yoga delays aging and makes you stronger from inside.
Exercise covers up all types of physical activities. It helps by improving the blood circulation which releases the healthy hormones required for protecting the immune cells. Also increases the antibodies level which makes the white blood cells moves faster in the body and increases the chances of illness detection.
Catch some Sunrays
Vitamin D deficiency is the cause of many chronic disorders and infections. Soak yourself in sunlight rises the immunity as vitamin D we get from the food is not much enough while we get in abundance naturally.
Nutritious food eating habits
Immunity depends on the type of healthy food you eat. The everyday meal should include green vegetables, fruits, grains, and some dairy products to get all required nutritions to fight against infections.
Following are the immunity building foods to avoid infectious diseases.
Green leafy Vegetables
All vegetables are healthy as they have decent nutrients. Cruciferous vegetables have the sulfur-containing compounds which give the pungent flavors and contain isothiocyanate which has the active immune-boosting properties.
Spinach has B carotene, Vit C, antioxidants which increase the infection-fighting ability. But do not overcook it as it loses its nutrients. Broccoli can also be added in your diet.
Ginger is a common remedy after getting cough and cold. As it has the active component gingerol helps to cure sore throat, also has the characteristic of lowering down the cholesterol level.
Garlic is the household ingredient and has the anti-inflammatory properties due to its sulfur-containing compounds such as allicin.
The variety of citrus fruits like lemon, oranges, pineapple has tons of vitamin c the body needs. Vit c is essential for the formation of white blood cells to keep away the diseases.
Papaya, the citrus fruit has the digestive enzyme Papain has the anti-inflammatory effects.
Kiwi, a green color fruit with a sweet taste with beneficial nutrients such as vitamin C, K, E, potassium, and folate to keep your body free from diseases.
Yoghurt is the healthy delicious snack you can indulge any time in a day. It has the prebiotics and probiotics to stimulate the immunity for fighting against diseases. Always prefer to have plain yoghurt than flavored one. Even you can make it flavourful by sizzling with fruits or honey.
A warm and yellow-colored spice found in every kitchen has distinct properties to deal with infections due to its active component Curcumin. Research says eating raw turmeric has more beneficial effects. Turmeric milk is also a good option when you turn to sick.
Green tea is the healthy choice to keep the illnesses at bay. It has a rich amount of flavonoids, a type of antioxidants and another potential antioxidant epigallocatechin gallate has a strong immune-boosting potential. The amino acid L-theanine found may aid in the production of germ-fighting compounds in T cells.
But remember green tea is caffeinated so drink in moderation or choose a decaffeinated version.