How to increase immunity naturally: Shield your body with a nutritious diet, regular exercises, and adequate sleep

Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats ensures adequate intake of essential nutrients that bolster the immune system (Image: Canva)

Winter often brings a host of symptoms that signal a weakened immune system. The constant battle with colds, fatigue, and vulnerability to illnesses becomes all too familiar. It is, therefore, crucial to understand the significance of a strong immune system to ensure you steer clear of illnesses. Boosting immunity can offer a shield against various ailments, allowing you to thrive despite seasonal challenges. Thankfully, you can boost your immunity naturally.

Benefits of strong immunity: A strong immune system defends against bacteria, viruses, and fungi. According to an article published in PubMed, a robust immune system eliminates foreign bodies and safeguards your body against infections and tumours. However, an imbalance, either insufficient or excessive immune activity, could lead to health issues like autoimmune diseases and allergies. Adequate nutrition, including vitamins (C, D, folic acid) and minerals (magnesium, zinc, selenium), is essential to maintain good immunity. Deficiencies in these elements weaken the body's defenses, increasing vulnerability to illnesses.

Causes of weakened immunity:

Several factors contribute to a weak immune system. Poor nutrition, deficiencies in essential vitamins and minerals, chronic stress, lack of sleep, sedentary lifestyles, and exposure to environmental toxins can all diminish the body's ability to defend itself against infections. Understanding these triggers is important to address and rectify them for a stronger immune response.

Here are 9 natural ways to boost immunity:

Follow a balanced diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats ensures adequate intake of essential nutrients that bolster the immune system. Specific nutrients like vitamin C, found in citrus fruits, and vitamin D, obtained through sunlight exposure and supplements, play pivotal roles in immunity.

Regular physical activity: Engaging in regular physical activity helps regulate immune responses, reduce inflammation, and promote well-being. Moderate exercise supports the immune system, making it more flexible.

Get enough sleep: Reducing your screen time and having a good night's sleep can improve the quality of your sleep. Doing so is vital for immune function. Lack of proper rest can disrupt immune responses and make the body more susceptible to infections. Aim for 7-8 hours of sleep every night.

Keep stress at bay: Stressing yourself too often can weaken the immune system. Include stress-relieving activities such as meditation, yoga, or deep breathing exercises into your daily routine to promote relaxation and boost immunity.

Drink water, hydrate yourself: Staying adequately hydrated supports your health in a positive way and assists in flushing toxins from the body. Opt for water, herbal teas, or infused water for added benefits. Natural herbs like echinacea, elderberry, garlic, and turmeric possess immune-boosting properties. These supplements may help improve the body's defenses.

Probiotics and prebiotics: Innovative tools like probiotics and prebiotics are effective in reducing intestinal inflammation and mitigating hypersensitivity reactions. Additionally, plant-derived melatonin possesses anti-inflammatory and immune-enhancing properties that boost the function of cells like natural killer cells, macrophages, and neutrophils. Maintaining gut health through probiotic-rich foods like yoghurt, kefir, and sauerkraut, along with prebiotic fibre, supports a healthy immune system.

Improved lifestyle choices:  Making better lifestyle choices, such as reducing alcohol intake, staying away from smoking, and minimising exposure to toxins, supports the immune system by reducing stress and promoting stronger immune responses.

Power of phytoconstituents: Brew herbal teas using plants known for their phytoconstituents content, like chamomile, peppermint, or green tea. Phytoconstituents found in natural sources prevent cellular damage due to their antimicrobial, antioxidant, and anti-inflammatory properties. These compounds play a crucial role in improving the immune system and aiding in its defense mechanisms.

Wonders of nutrition: Adequate nutrition plays a good role in boosting immunity. Certain vitamins (like vitamin C, vitamin D, and folic acid) and minerals (such as magnesium, zinc, and selenium) are essential for robust immune function. Deficiencies in these nutrients can compromise the body's ability to defend against infections.