Immune system is the best defence against any kind of illness. Keeping it up and running is of utmost importance with so many infections and viral outbreaks around us. We all have experienced how instantly our body from a state of all good turns into weak, fragile and susceptible to diseases due to our reduced immunity.
With viral outbreaks and imposed lockdowns, talks about better immunity is more relevant than ever. Let’s explore some simple home remedies that can surely boost your immunity.
Eat Garlic, It Isn't Weird
Yes agreed, Garlic doesn't come with the most inviting taste or aroma and it probably may leave you with bad breath but garlic is a champion food when it comes to boosting your immunity. A daily dose of garlic can add impressively to your arsenal to fight all kinds of viral diseases.
Although garlic belongs to the bulb shaped allium vegetables which includes onions, shallion, chives, etc yet it is unique due to the presence of sulphur in its composition. Allicin, Sulphur-containing compound, is present in garlic. Allicin has anti-bacterial and anti-fungal properties. These properties made some claim garlic can prevent some forms of cancer.
Garlic boosts pathogens fighting T cells in our body. T cells are known to fight cancer causing cells, viruses and other pathogens. Garlic also reduces stress and common illness like flus and common cold. So, this Pungent garlic is a great way to boost your immunity.
Get Adequate Sleep
Our bodies have been adapting to changes since centuries and it will continue to do so. However some core things our body is associated with won't change a lot and one such thing is sleep cycle. You should avoid frequent late night binges. Staying up late causes the immune system to go haywire and you are most likely to catch pathogens like bacteria and viruses.
Sleep deprivation decreases the production of cytokines Cytokines are released during sleep and it fights invading agents and viral infections. It is recommended to get 7-8 hours of sleep per day to let the body recover.
So, let's sleep well and not punish our already heavy burdened body.
Step Out in the Sun
Sun is one of the major producers of Vitamin D in our body. Vitamin is an essential part of a healthy immune system. Vitamin D helps produce antibodies. Too much exposure can result in skin burns. A good 15-20 minutes in good sunlight would ensure a good amount of Vitamin D production in our body So, the sun is an excellent natural source to boost your immunity.
Do Daily Workouts
Certain amount of physical activity certainly leads the body to give a better immune response in case of infections. Exercise causes antibodies and white blood cells (WBC) to circulate more rapidly. Antibodies and WBCs are cells which fight diseases, infections and cancer causing cells. Increased amounts of these cells could lead to early detection of illness.
Some studies suggest that a good amount of exercisereduces the chances of getting cold. Exercise may alsoreduce the chance to pick up airborne diseases. Another study showed 65-year-olds who did regular exercise had the number of T-cells as high as those of people in their 30s.
So, make a good work out regime for yourself as it certainly improves your immunity. Don't overdo it. Include a brisk 20- 30 minute walk every day, yoga, at home physical exercise, biking, etc.
Include Yogurt in your Breakfast
Bacteria and other helpful microbes in yogurt make it an healthy and instant natural fast food option to have in breakfast.
Yogurt is the best known dietary source of probiotics which boosts your immunity and strengthens your fight against infections. Yogurt also has several other nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium which gives our immune system a much needed balanced diet.
Yogurt is easy to have, tasty, flexible and has a lot of health benefits. Be sure to include yogurt in your breakfast.
Include Immune Boosting Spices in your meals
Spices Turmeric, Ginger and Cinnamon can provide the essential boost your immune system needs to tackle the seasonal sniffles and outbreaks.
Turmeric has been used to combat pain and inflammation. Since ancient times, turmeric has been used as an antiseptic. Turmeric contains volatile chemicals known as curcumin. Curcumin has been known to decrease swelling (inflammation). It also has been scientifically proven to treat heart diseases, anxiety disorders and cancer.
Ginger has anti bacterial and anti viral properties. Ginger contains bioactive compound gingerol which acts as a powerful antioxidant Antioxidants stop free radicals from damaging the cells in our body. Ginger has been used to treat common illness like stomach problems, cold and flu.
Cinnamon has many medicinal properties and contains large amounts of highly potent polyphenol antioxidants and proanthocyanidins Cinnamon can surely protect against bacterial and viral infections. It also lowers blood sugar levels and the risk for heart diseases.
- Few food inclusions to try out for immunity
- Turmeric Milk
- Ginger Shots
- Honey Cinnamon
- Cinnamon Citrus Juice
- Ginger Turmeric Cinnamon Tea
- Lemon Ginger Ice Tea
Don't forget your tea time or more specifically green tea time
Green tea is a super drink with many health benefits. Green tea has a blend of various spices and herbs like mulethi, ashwagandha, ginger, nettle leaves, etc which not only provides anti viral, antibacterial properties but also stops cancerous cell growth in the body. Green Tea also lowers the risk for heart diseases and diabetes.
Moderate your intake of alcohol
Researches have shown excess intake of alcohol lowers the immunity. Excess intake of alcohol reduces the functionality of three major immune cells of our body - macrophages, T Cells and B cells. Macrophages digests all the invaders and cells which act against the immunity. T and B Cells act as the secondary line of face mechanism. They destroy invading pathogens and viruses. When these are suppressed our body is more immune to invading pathogens.
Drinking excess alcohol also affects the liver and the digestive system. So, it is better to keep your alcohol intake in proper check. You don't want your immune system to get a hangover.
Eat Citrus Fruits
Nutrients like flavonoids, carotenoids and vitamin c help fight unstable molecules capable of damaging the cells. Citrus fruits are loaded with vitamin c, carotenoids and flavonoids. Lemons, Oranges, Grapefruits can add to your immune system in quite an impressive way.
Citrus fruits are also known to increase heart health and reduce the risk of kidney stones. It's a good thing to add a lot of citrus fruits to your diet, after all it's not so sour for good health.
Eat More Veggies
Yes moms are right. Vegetables are loaded with essential nutrients for general well being and better immunity. Bioactive compounds in green vegetables release neurochemical signals to improve the functioning of the gut, the location of 70-80% of immune cells.
Some vegetables can particularly boost your immunity with antioxidants,vitamins and activating minerals. Vegetables like Broccoli, Spinach, Sweet Potatoes, Red Bell Peppers, Mushrooms are clinically proven to improve immunity.
Laugh out Loud!
Laughter is the best medicine is not just an idiom to use around. Various research has shown that laughter improves your health. We all know laughter reduces stress and anxiety, add to that, “laughter improves your immunity too”.
Laughter has been linked to improved production of T Cells, the immune cells which fight invading pathogens. Laughter also lowers the blood pressure and stress hormones. Reduction in stress hormones has been linked to a better immune system. So, be ready and giggle whenever you get the chance.