We often blame the regular sneezing, wheezing, and coughing to the pollen and pollution in the air. But the problem might be more deep-rooted in your body. Regular allergies and cold are the most well-known signs of a weak immune system and yet, we brush it under the rug like a pile of harmless dust.
Our immune system fights away disease-causing germs to keep our body healthy. But when that shield starts crumbling you are bound to lose the battle. With weak immunity, even harmless illnesses can destroy your health and take dangerous avatars like pneumonia, herpes, tuberculosis among other infections.
Strengthening your immune system doesn’t mean pumping medicines into your veins. There are many simple and natural things you can incorporate in your daily life. Here are 10 easy, effective, and natural ways to boost your immune system.
Get Enough Sleep
Sleep deprivation or a prolonged period can cause the hormone cortisol to rise in levels which in turn can suppress your immune system. Stress also has the same effect on your body. To keep the cortisol levels in check you must sleep for at least 7 hours in a day.
Eat fruits and vegetables
Adding a hearty dose of fruits and vegetables to your diet comes with a multitude of benefits. Apart from improving gut health, it boosts your immune system and improves nutrient absorption in the body.
Green tea or ginger tea
This refreshing low-caffeine beverage is loaded with flavonoids that strengthen your immune system. Paired with ginger, this tea also has powerful antioxidant and anti-inflammatory properties.
Garlic is a staple in most Indian kitchens, this wonder bulb comes with a host of health benefits but the way we consume makes a lot of difference. Heating garlic can nullify one of its active ingredients which render its healing powers useless. Instead, consuming it in the form of capsules or pastes can yield more benefits.
Omega 3 – fatty fish or flax seeds
Omega 3 found in fatty fishes and plant sources like flax seeds are especially effective in curing rheumatoid arthritis, a condition where the immune system mistakenly attacks a healthy part of the body. Add plenty of salmon and tuna in your diet or munch on flax seeds to prevent this.
Almonds are rich in manganese, magnesium, vitamin E, and fibre. All of these minerals and nutrients can strengthen the immune system and fight away harmful germs. Add a handful of almonds in your breakfast or snack time to reap its benefits.
Sunflower seeds are an excellent source of vitamin E, an antioxidant that fights away free radicals and prevents cell damage. You can use sunflower oil in your cooking or add sunflower seeds in your snacks and salads for a stronger immune system.
Consuming turmeric is one of those age-old tips passed down through the generations. Packed with curcumin, turmeric has high anti-inflammatory and antioxidant properties. You can use it in your cooking or add it to teas and milk.
Exposure to sunlight causes our skin to produce more vitamin D which protects our body against respiratory ailments. Only 10-15 minutes of sun exposure is enough in the warm summer days.
Avoid smoking and alcohol
Limiting tobacco usage and alcohol can do miracles for your body. Smoking tobacco and drinking alcohol impair our immune system and expose our lungs to ailments and infections. Steering clear of these habits or at least limiting the usage can prove to be very beneficial.