How to boost immunity: Eat a balanced diet with Vitamin C and zinc, sleep well, exercise regularly

Are you someone who gets sick every time the weather changes? No matter how careful you think you are with your food or the air-conditioning, you seem to catch a cold very quicky. Perhaps you need to think about boosting your immune system.

With the temperature changes and increased exposure to different germs, our immune system can sometimes struggle to keep up. That’s why it's so important to build and maintain a strong immune system during these times.

From eating the right foods to ensuring you get enough rest, small changes in your routine can make a big difference. Here are some ways you can protect yourself and your family by strengthening the immune system.

• Eat a balanced diet

Incorporate immune-boosting foods rich in vitamin C and zinc to enhance immunity. According to the Harvard T.H. Chan School of Public Health, vitamin C stimulates the production of white blood cells, which are key to fighting infections; while the National Institutes of Health notes that zinc is crucial for normal immune response and helps the body combat viruses and bacteria.

Eat more citrus fruits, garlic, spinach, and yoghurt, along with zinc-rich foods such as nuts and seeds.

• Stay hydrated

Drinking water helps flush toxins out of your body, which aids in maintaining a strong immune system. The National Academies of Sciences recommends that men should drink about 3.7 litres per day and women, about 2.7 litres.

• Get enough sleep

A lack of sleep can weaken your immune response. Adults should aim for 7-9 hours of quality sleep per night. According to the National Sleep Foundation, sleep is critical for the production of infection-fighting cytokines.

• Exercise regularly

Regular, moderate exercise boosts immune cell circulation. The Journal of Sport and Health Science highlights that consistent physical activity strengthens immune defence mechanisms.

• Manage stress

Chronic stress can weaken the immune system. Practices like meditation, yoga, and deep breathing exercises can help manage stress, as per the American Psychological Association.

• Take vitamin supplements if needed

Supplements like Vitamin D, C, and Zinc can help fill nutritional gaps, especially during winter months. A study in Nutrients shows that vitamin D plays a critical role in activating immune defences.

• Maintain proper hygiene

Good hygiene practices, such as regular handwashing and keeping surfaces clean, help prevent infections from spreading.

• Seasonal vaccines

The Ministry of Health and Family Welfare and the Indian Council of Medical Research both recommend getting seasonal vaccines like the flu shot, especially for high-risk groups such as the elderly, young children, and individuals with chronic conditions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.