Thursday, 13 January 2022

How to increase immunity while staying at home?

This winter, as we approach the cold and flu season, it is imperative that you maintain a healthy immune system. 

What can you do to keep your immune system strong at home? Generally speaking, your immune system is very effective at protecting you from microbes that cause disease.

 However, sometimes a germ may penetrate your body and cause illness. Would it be possible to boost your immune system and intervene in this process?


There are many products and supplements claiming to improve immunity. It is, however, more difficult than you may think to ensure that your immune system is functioning properly at home.


Immune systems are extremely complex systems. In order to deal with a variety of illness and infection, the body must be strong and sophisticated, 

yet not too strong that it reacts unnecessarily - leading to the development of autoimmune diseases. This delicate balance is maintained through a variety of inputs.


Despite its complexity, you can take steps to boost your immune system and provide it with the resources it needs to fight infections and illnesses. 

Can we increase our immunity by eating fruits and vegetables and doing some exercise? 

Here are some tips for building and maintaining a strong immune system, as well as why supplements should not be your sole source of immunity.

      Diet should be healthy

In addition to a healthy diet, your immune system also depends on a good diet. Make sure you eat a wide variety of fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats 

each day. Along with providing energy for your immune system, a balanced diet can also ensure you receive the right amount of micronutrients, which contribute to its maintenance, such as:



       Eat chicken, bananas, green vegetables, salmon, tuna,and potatoes for Vitamin B6 to boost immunity.

       Consume citrus fruits, such as oranges and strawberries, broccoli and spinach as well as tomatoes, for Vitamin C.

       Sunflower oil, sunflower seeds, peanut butter, almonds, sunflower seeds, sunflower seeds, and spinach contain vitamin E

Experts advise eating a well-balanced diet to support your immune system since your body absorbs vitamins more efficiently from food sources than from supplements.

      Regular exercise is essential 

A major benefit of exercise is that it lowers stress hormones, including cortisol, which suppresses the immune system. In addition to increasing circulation, physical activity helps immune cells and infection-fighting molecules travel throughout the body more easily. 

Any exercise that makes your heart pump is good, but it is best to engage in activities that get your blood flowing.


There is evidence that even one session of moderate exercise can increase the efficacy of vaccinations in individuals whose immune systems have been compromised.

 Furthermore, exercising regularly and in a moderate manner can help reduce inflammation and promote the regeneration of immune cells.

      Make sure you get enough sleep. 

Sleep is when all systems of the body are revitalized; it is when the magic happens. Sleep improves our health in many ways, but the REM cycle (rapid eye movement) is particularly important in this regard.

 The risk of memory problems, mood disorders, heart disease, and even cancer is higher for people with sleep apnea, or a disorder that causes an individual to wake up just before entering the REM cycle of sleep.

 Your immune system can be strengthened by knowing how much sleep you should get every night and what to do if it isn't getting enough. 

Final Verdict 

If you are looking to strengthen your immune system, there are a few lifestyle and dietary changes you can make today. I

n addition to these, you must also reduce your consumption of sugar, stay hydrated, exercise regularly, get adequate sleep, and manage your stress levels. 

A healthy immune system is boosted by incorporating habits that benefit the whole body, such as exercise, a healthy diet, proper sleep, and reduced stress.



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