10 effective ways to strengthen your immune system in all season

How to boost the immune system? 

The common question nowadays in the era of adulteration. It is getting difficult for everyone to maintain good immunity and health these days. The inadequate lifestyle, odd sleeping hours, unhealthy eating habits and insufficient nutrients in the diet are demolishing our natural immune system.

10 effective ways to strengthen your immune system in all season

The question arises here is how to boost the immune system or how to develop a healthy immune system by making a few changes in our lifestyle and in our dietary habits. People are spending a lot in gyms and health center to get a good shape and to get a strong immune system. There are a lot of health products available out there in the market, claiming the same. Today we will discuss some of the simple, yet effective lifestyle changes and activities that will help you to boost your immunity power and to live a happier and healthier life.

This is an effort of EPS-Wellness to encourage our readers to adopt a healthy lifestyle. Below are a few suggestions that may help you in building a strong immune system.

1.       Adequate Sleep

Researches show that people having a lack of quality sleep is prone to infections and gets sick. Adequate sleep of 6-8 hours is necessary to relax your body and brain and to lower down the stress level. Due to hectic schedules and addiction to social media, we hardly take a peaceful sleep. This type of lifestyle is spoiling our body clock. Early to bed and early to rise is the best and natural way to boost the immune system.

Adequate Sleep

Sleep deficiency and overwork pressure increase the cortisol level in our body. Your body releases a protein called cytokines while you are sleeping. Cytokines help fighting infection and inflammation. Prolonged elevation also restrains our immune function. It also increases the risk of obesity, diabetes, and even cardiovascular disease.

To take a night of complete sleep, keep your gadgets away and put your mobile phone on silent mode.

2.       Quit Smoking and Alcohol

Over 4000 toxic chemical compounds including tar, carbon monoxide, DDT, arsenic, and formaldehyde are there in a Cigarette that harms your body. Nicotine increases cortisol levels while reducing B cell antibody formation and T cells’ response to antigens. Similarly, heavy drinking is also harmful to an individual.

Quit Smoking and Alcohol

It has short term as well as long term effects on health. Immediate effects such as acute intoxication, blurred vision, nausea, impaired judgment, and vomiting are there whereas in long term one can face high blood pressure, gastric problems, liver cirrhosis, liver cancer, pancreatitis, and memory impairment. Excessive and long term use of both cigarette and alcohol may cause to risk of heart attack, heart failure, stroke, and high blood pressure.

Be aware, both cigarette and alcohol badly affect your immune system.

3.       Amla - Bitter is Better

We all know smoking is injurious to health and cause various cancers and lung diseases. This not only affects you but also affects your family even your small kids in the same manner. To avoid this addiction, chew dry Amla. This will not only please your addiction need. It also has an ample amount of iron, calcium, phosphorous. The carotene in Amla improves vision.

Amla - Bitter is Better

Amla is also a good source of Vitamin C which improvises the body's resistance against infections and pathogens and fortifies the body's defense mechanism. Vitamin C is a natural antioxidant and good for your heart functioning. It also helps in slowing down the aging process. So Amla is a complete food for a healthy and strong immune system of your body.

4.       Drink plenty of water

Water not only and hydrate your body but also remove bacteria from your body. We have to drink at least 2-liter water daily. Water helps to carry oxygen to the body's cells, resulting in a healthy functioning system. It also helps in removing toxins from the body. Drinking it excessively can help prevent the build-up of toxins and negatively impact your immune system.

Drink plenty of water

You can also take Lukewarm water with lemon juice. The health benefits of lemonade are numerous. Lemon is a great source of vitamin C, which is known to boost the immune system, prevent disease, fight the common cold and protect cells. Water along with lemon juice can also aid digestion and aid in detoxification.

5.       Take a balanced diet

An average person needs to eat about 2,000 calories every day to maintain a good weight. However, it differs from person to person and on an individual’s lifestyle.

Take a balanced diet

There are seven main nutrients that our body needs to work well. They are carbohydrates, fats, fiber, minerals, proteins, vitamins, and water.

These nutrients can be further classified as Macronutrients and Micronutrients.

Macronutrients (required in a large quantity) - Carbohydrates, fats, fiber, proteins, and water.

Micronutrients (required in a small quantity) - Micronutrients are minerals and vitamins.

Each nutrient have its own role in making you healthy and in improving your immune system.

Fat - Source of energy and significant in relation to fat-soluble vitamins.

Rohgase (fiber) - Fibrous, stodgy part of the diet, necessary for the health of the digestive system.

Minerals - Inorganic elements found in the body which are important for its normal functions.

Protein - Required for the growth and repair of muscles and other body tissues.

Vitamins - Water and fat-soluble vitamins play an important role in many chemical processes in the body.

Water – It is essential for the normal functioning of the body. It works as a vehicle for carrying other nutrients and because of 60% the human body is water.

Nutritional needs may vary depending on gender, weight, age and activity levels.

	Male	Female
Energy (Kcal)	2500	2000
Protein (g)	55	50
Carbohydrates (g)	300	250
Sugar (g)	120	90
Fat (g)	95	70
Saturates (g)	30	20
Salt (g)	6	6

6.      Add immune-supportive herbs in your food

A typical Indian kitchen is very rich from a medicinal point of view. There are a lot of herbs that can work as immunity boosters. Clove, cinnamon, black pepper, white pepper, cardamom, turmeric, thyme, rosemary, licorice, mustard, asafetida, fenugreek, curry leaves, ginger, honey, etc...

These herbs have very rich property from a health point of view. Correct use of each in the right quantity not only enhances the taste of food but also boosts our immune power. 

These herbs also used in home remedies from ancient times. 

7.       Add nuts and dry fruits in the daily schedule

Dried fruits like walnuts, almonds, and dates provide the necessary vitamins and minerals to build your immunity. Dry fruits contain vitamin E, niacin and riboflavin. Vitamin E is an antioxidant that helps keep cells healthy. 

Consuming nuts can help to familiarize yourself and respond to stress better. To stay those energy levels high, try a combination of them to get a good mix of sugar with protein.

8.       Include 30 minutes of physical activity in your daily schedule

Physical activity may help in flushing out the bacteria from the lungs. It is not always necessary to involve in the heavy workout. You can opt-out walking, bicycling or playing any out-door game as per your interest or gardening as an alternative. 

Exercise also helps in slowing down the release of stress hormones and that way it keeps you stress-free. It helps you feel better, healthier and more energetic.

9.       Take the help of probiotic

Researches show its fabulous results of using probiotics in various diseases. Probiotics help to stay well by maintaining a good balance of good and the bad bacteria in your body. They help in boosting your immune system.

They provide you the well-being by protecting you from invading bacteria and viruses. Studies specify that supplements reduce the occurrence of respiratory and gastrointestinal infections. Fermented milk products are also said to be helpful to reduce respiratory infections in adults and children.

10.   Grab some energy from the Sun

We all know that sunlight is the best source of vitamin D. It helps in producing T Cells. Which boosts the human immune system. Low vitamin D levels associated with a larger risk of respiratory disease. Vitamin D increases immunity in kids to fight with climate changes. It helps to reduce the risk of influenza in kids.

Grab some energy from the Sun

Last but not least, remain positive is also necessary to stay healthy and to boost your immunity for a long time. Be mentally strong and socially active in your routine life. It will give you the positivity and energy to fight with changes.