• Anatomy Of Fitness

10 easy tips for BOOSTING IMMUNITY.

Updated: Nov 14, 2020

With the COVID19 pandemic wreaking havoc throughout the world, immunity can no longer be ignored. The connection between immunity and COVID19 or the CORONA virus is complex and is a subject of on-going research. Immunity is our first line of defence for many diseases. Our body is constantly fighting viruses, bacterias and other pathogens without us knowing about it.

Here are 10 easy tips for BOOSTING IMMUNITY:

#1 Correct Micronutrition:

Micronutrients may be water-soluble or fat-soluble. Correct micronutrition is very important to boost immunity. People who suffer from micronutrition deficiencies are more vulnerable to disease. There is some evidence (in a laboratory setup) that deficiency 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 immune system. If we are not able to obtain good quality/ enough quantity of vitamins or minerals from diet alone, it is advisable to supplement using a multi-vitamin/ multi-mineral tablet.

#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 protein may cause fatigue, weakness and poor immunity. If we are not able to obtain first-class protein from our diet alone, it is advisable to have a Whey Protein supplement to get the required amount of protein.

#3 Consider Probiotics:

Probiotics are our friendly bacteria army that helps in maintaining gut health, immune repair and immune defence. Good bacteria prevents bad bacteria from reproducing rapidly thus decreasing the probability of disease. Making yoghurt a part of our diet is a good way to ensure we get good bacteria into our body. Also, there are many probiotic drinks or supplements that we can take as part of our probiotic diet.

#4 Consider Immunity-Boosting Foods:

Certain foods are known to have ingredients that boost immunity. These are based on the principles of correct micronutrition or macro nutrition. 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.

#5 Get Enough Sleep:

Sleep is one of the most ignored aspects of health. Sound sleep is linked to boosting immunity. When we sleep, our body gets a chance to repair and rebuild itself. To get sound sleep select suitable, medium-firm bedding. Control the humidity. Stay away from screens at least two hours before going to bed. Avoid heavy meals at least 4 hours before going to bed. Practise deep breathing to prepare your body for a sound sleep. It is important to follow the circadian rhythm and get about 6 to 8 hours of sleep per night.

#6 Exercise Regularly:

Exercise increases blood circulation, releases happy hormones and elevates our mood. There is plenty of evidence indirectly linking exercise to reduced vulnerability of contracting diseases. While exercising, it is important to focus equally on all the 5 components of fitness.

#7 Manage Stress:

When stressed, our body releases stress hormones like Cortisol, Norepinephrine, Adrenaline etc. These have a catabolic effect on our body. It also leads to a free radical attack. There is some evidence which 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 also in focusing better.

#8 Avoid Tobacco, Alcohol and Recreational Drugs:

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

#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 is linked to 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.

#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. Practise meditation and deep breathing for mental peace. Get help from a professional if required.

Now we know the 10 easy tips for BOOSTING IMMUNITY.

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