1.Vitamin C :
Vitamin C is very essential for tissue repair, body growth, heart health, immunity and skin defence system. But the body can't produce it and we need to take it in food or supplement form daily. Intake of vitamin C has to be 90 mg daily. It is a water-
soluble vitamin and is found in many fruits and vegetables such as oranges, amala, guavas, bell pepper, lemons, spinach, kiwi, and pineapple. Vitamin C helps encourage the
production of WBC, which in turn protects the body against
infections. If vitamin C is not sufficient in your daily diet,
including vitamin C supplements is recommended.
2. Get enough sleep:
Sleep is most essential to maintain good health. It is during sleep that all major processes viz. relaxation, repair, rejuvenation, healing and growth take place in our body. So for improving immunity, 8 hours' quality sleep is essential. In case you do not get proper sleep, take support of sleep-improving herbal teas or natural supplements. Also practising meditationand relaxation techniques may help you fall asleep fast. You can do yoga, follow the sleep regime, listen to soothing music and use aroma therapy to get right sleep.
3. Curcumin :
Curcumin is a natural key compound present in turmeric roots that gives it a bright yellow colour and healing power to fightagainst infection. Apart from its use as a spice,turmeric has a very im portant role in relieving infection, inflammation, actingas a natural pain reliever. Consuming turmeric is a natural way to help boost the immune system by increasing the Immunomodulating capacity of our body. It works as an antibacterial substance and helps prevent cold and flu. Include more turmeric in your diet or as supplement to get immunityagainst seasonal changes affecting you.
4. Reduce stress :
When we are under constant stress, our immune system reduces the ability to fight against bacteria, viruses and cancerous cells. The stress hormone corticosteroid can suppress the effectiveness of the immune system. So manage your stress and reduce it through exercise, yoga and meditation. Deep breathing and relaxation techniques also help do the same. Make a habit of reading motivational books and watching inspiring videos. Develop a creative hobby. And if you're already feeling really stressed out taking adrenalsupport supplements can be helpful.
5. Drink more water :
The most well-know and sure-fire way to boost your immune system and overall health is drinking plenty of water. Our body is 60 to 70% water. Drink around 2.5 litres of water daily andlook for pale yellow urine. This will provide cells with clean oxygenated blood and flush out toxins. All vital organs and muscles will be cleansed and well hydrated to function at theirbest. Water also helps absorb important vitamins, minerals and nutrients from food, enhancing the chances of stayinghealthy.
6. Yoga & meditation:
Numerous viruses and bacteria reside within and around us.But they only attack us when the body's internal environmentbecomes unbalanced. Yoga and meditation bring balance andharmony in body and mind. Yoga provides a gentle naturalsupport to the immune system, lowers stress and harmoniseshormones. It also helps stimulate the lymphatic system to flushout toxins from the body. Pranayama and breathing techniquesfully support and improve functional abilities of lungs andincrease lung capacity for quality oxygenation.
7. Homeopathic medicine:
Homeopathy works when there are acute, specific symptomspresent currently. It also helps stimulate and strengthen thebody's “own” immune system in general. When homeopathicmedicine is prescribed as a specific preventive, it will boostyour own immune system. It prevents recurrence too, so it haslong-term benefit. For instance, Arsenic Album is ahomeopathic medicine useful in treating a wide range ofconditions such as common cold, cough, asthma, foodpoisoning and fatigue. So it can be taken for prevention ortreating such symptoms after consulting a homeopath.
8. Moderate exercise:
All research proves that 30 minutes' moderate exercise everyday is a must for any individual to stay healthy physically andmentally. Walking, cycling, swimming, and outdoor sports willmake you feel more energetic, rejuvenated and de-stressed.Exercise helps flush bacteria out of the respiratory track sothere is less chance of getting infection. It improves bloodcirculation and heart function, boosting immunity throughactive circulation of antibodies and WBC. Also rise in bodytemperature during exercise will help body fight infectionbetter.
9. Whole plant food:
For being healthy and disease-free, improving overall diethabit plays a very important role. Whole plant foods meanmore vegetables and fruits in their original form. And also high-fibre grains, seeds, beans and nuts. All these foods are lowgluten and high fibre. They are very easy to digest and full ofnutrients such as vitamins, minerals, phytochemicals andantioxidants. These help to keep cells healthy and boostimmunity. So fill two-thirds of your plate with these plant-basedfoods.
10. Vital vitamins:
Immunity boosting vitamins are B6, B12 and vitamins A, C, Dand E. The best source is to get them from daily food, as bodyabsorbs and uses them when they come straight from dietarysources. Vitamin supplements are just to fill the gaps in diet.Vitamin B6, which is very important for biochemical reactionsin immune system, comes from bananas, potatoes andchickpeas. Cod liver oil, sweet potatoes, carrots, black-eyedpeas, spinach and broccoli are rich of Vitamin-A. Vitamin E isa very powerful antioxidant that helps fight infections. Sourcesof vitamin E are almonds, peanuts, hazelnuts, sunflowerseeds, spinach and broccoli.
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