• Anatomy Of Fitness

10 Easy Tips for BOOSTING IMMUNITY.

Updated: Dec 7, 2021

With the COVID19 pandemic wreaking havoc worldwide, we can no longer ignore immunity. The connection between immunity and the CORONA virus is complex and is a subject of ongoing research. The immune system works to detect, recognise, and tolerate what belongs to our body and detect, recognise, and reject what is foreign to our body. Our body is constantly fighting viruses, bacterias and other pathogens without knowing about it. Immunity is our first line of defence for many diseases. Research suggests that it is possible to increase immunity to its maximum within our genetic potential. This article showcases 10 easy tips for boosting immunity.

#1 Correct Micronutrition:

Micronutrients may be water-soluble or fat-soluble. Correct micronutrition is particularly important to boost immunity. People who suffer from micronutrition deficiencies are more vulnerable to disease. There is some evidence (in a laboratory setup) that shortage of micronutrients like vitamin C, vitamin E, vitamin A, zinc, folic acid, selenium, iron, copper, and vitamin B6 may reduce the efficiency of the immune system and make us more vulnerable to disease. However, ongoing research will help better understand the relation between correct micronutrition and the immune system. If we cannot obtain good quality/ enough vitamins or minerals from diet alone, it is advisable to supplement using a multi-vitamin/ multi-mineral tablet. Thus, maintaining correct micronutrition helps boost immunity.

#2 Correct Macro Nutrition:

Macro nutrition is also equally important. Have enough of first-class protein and healthy fats. Protein repairs cellular damage, and fats help in the process of repairing cellular damage. Antibodies and immune system cells are dependent on protein. Too little or low-quality protein (second-class protein) may cause fatigue, weakness, and poor immunity. If we cannot obtain first-class protein from our diet alone, it is advisable to have a Whey Protein supplement to get the required amount of high-quality protein. Thus, maintaining correct macro nutrition helps boost immunity.

#3 Consider Probiotics:

Probiotics are our friendly bacteria army that helps in maintaining gut health, immune repair and immune defence. Beneficial bacteria prevent harmful bacteria from reproducing rapidly, thus decreasing disease probability. Making yoghurt a part of our diet ensures we get healthy bacteria into our bodies. Also, there are many probiotic drinks or supplements that we can take as part of our probiotic diet. Consider probiotics to help boost immunity.

#4 Consider Immunity-Boosting Foods:

Certain foods are known to have ingredients that boost immunity. Foods like spinach, broccoli, garlic, ginger, red bell peppers, sunflower seeds, citrus fruits, almonds, poultry, green tea, turmeric, and shellfish have high immunity-boosting properties. Making these a part of our diet may help boost immunity. Thus, have immunity-boosting foods for increasing immunity.

#5 Get Enough Sleep:

Sleep is one of the most ignored aspects of health. Sound sleep helps maintain a healthy immune system. When we sleep, our body gets a chance to repair and rebuild itself. To get good sleep, select suitable, medium-firm bedding, control the humidity and stay away from screens at least two hours before going to bed. Avoid heavy meals at least four hours before going to bed. Practise deep breathing to prepare your body for a sound sleep. It is essential to follow the circadian rhythm and get about 6 to 8 hours of sleep every night. Thus, quality sleep boosts immunity.

#6 Exercise Regularly:

Exercise increases blood circulation, releases happy hormones, and elevates our mood. In addition, there is plenty of evidence indirectly linking exercise to the reduced vulnerability of contracting diseases. While exercising, it is essential to focus equally on all five components of fitness. So, exercise regularly to boost immunity.

#7 Manage Stress:

When stressed, our body releases stress hormones like Cortisol, Norepinephrine, Adrenaline etc. These have a catabolic effect on our bodies. It also leads to a free radical attack. There is some evidence that suggests that having a stressful lifestyle suppresses immunity. Try managing stress by practising meditation and deep breathing. Try pursuing a hobby. Make some time for yourself and do what you love doing. It will help in relaxing the mind and in increasing focus. Hence, manage stress to boost immunity.

#8 Avoid Tobacco, Alcohol and Recreational Drugs:

Tobacco, alcohol, and recreational drug usage have steadily increased in the last few years. Although well known for damage, tobacco, alcohol, and drug usage are rampant. All three function as immunity suppressants. Tobacco, alcohol, and recreational drugs also increase the chance of a free radical attack. Therefore, it is best to avoid them not only for immunity but also for other health benefits. Thus, avoid tobacco, alcohol, and recreational drugs to prevent suppressing immunity.

#9 Reduce Excess Body Fat:

Fat is a metabolically inactive tissue meaning, it only adds to our weight without helping in the metabolic functions. Excess body fat may cause numerous lifestyle-related diseases, including reduced immunity. Recent studies on obesity have shown impaired immune response leading to increased risks of infection in animals and people affected by obesity. Obesity also leads to chronic inflammation, causing immune system compromise. So, get rid of excess body fat to avoid reducing immunity.

#10 Mental health:

Mental health is as important as physical health. Several studies have shown that long term anxiety, mood disorders and depression can weaken the immune system leading to increased disease vulnerability. Meditate and take deep breaths for mental peace. Get help from a professional if required. So, manage mental health to boost immunity.

We hope you enjoyed reading the 10 easy tips for boosting immunity.

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