Stress, poor diet, sleep weaken immunity. These habits will make your body an impenetrable fortress

Health benefits of yoga: Practising relaxation techniques like meditation, yoga, or deep breathing not only lowers stress levels but also improves the immune system (image: Canva)

Multiple factors can influence your body's defence system. These include stress, poor diet, lack of sleep, sedentary habits, and exposure to environmental toxins. Moreover, certain underlying health conditions and prolonged periods of illness can also weaken your body's ability to battle infections.

The food you eat plays a vital role in shaping your immunity. Experts suggests a diet rich in antioxidants, vitamins (especially C and D), minerals, and healthy fats as these aid in boosting your body's defence. Including foods like citrus fruits, leafy greens, nuts, seeds, and probiotics enhances your strength against ailments.

Introducing specific lifestyle adjustments can significantly strengthen your body's defence mechanisms. Improve your immunity with the help of these seven simple lifestyle changes:

Snooze your way to strength: Sufficient, uninterrupted sleep for 7-8 hours helps boost your immune function and allows the body the rejuvenation time it requires. It is during a good sleep that immune cells multiply and combat infections effectively.

Calm mind, stronger immunity: Stress, studies suggest, weakens immunity. Practising relaxation techniques like meditation, yoga, or deep breathing not only lowers stress levels but also improves the immune system. These practices reduce the production of stress hormones, which, when elevated, can suppress immune responses.

Move your body more: Regular exercise is more than keeping fit. It also enhances your immunity. Physical activity improves blood circulation and allows the immune cells to move through the body more efficiently. It also reduces the risk of chronic diseases that may compromise immunity.

A plate full of health: Good food is not just good mood, it is also good health. Focus on a diet rich in colourful fruits, leafy vegetables, lean proteins, and whole grains. These provide the essential nutrients for an improved immune function. Nutrients like vitamin C, D, zinc, and antioxidants found abundantly in these foods play vital roles in supporting and strengthening the immune system.

Quench the thirst for health: Your H2O intake can impact your immunity. Water is more than just a thirst quencher; it is important for immune function. Drinking sufficient water helps flush out toxins from the body and supports various bodily functions, including digestion and blood circulation.

Say no to alcohol and tobacco: Curbing smoking is crucial for longevity and a stronger immune system. While moderate alcohol intake is recommended, excessive consumption of alcohol and regular smoking both compromise immune responses, increasing vulnerability to infections.

Clean habits, good hygiene: Simple as they may seem, these habits are frequently underestimated. Regular handwashing and ensuring clean surroundings significantly contribute to infection prevention. By minimising exposure to harmful pathogens, these practices boost the body's immune defences and reduce the risk of illnesses.