3 Factors to boost your immunity

By: Vikas Singh Last updated: August 27, 2023

What is immunity? In a very simple way, we can understand it. The immune system is the body’s defense against infections.

Did you ever wonder, how to boost your immunity? If you want to boost your immune health, you have to focus on 3 factors of your daily routine.

1. Get Enough Sleep

Sleep and immunity are closely tied. Let me explain to you the technical term of sleep with immunity.

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease the production of these protective cytokines.

Did not get it? No problem, I will explain you in a simple sentence.

Infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.

Dos:

• Adults should sleep for 7-8 hours in the night
• School-aged children should sleep for 10 or more hours
• As Ayurveda suggests, early to bed and early to rise.
• Fix your bedtime and wake up time.

Don’ts:

• Reduce on-screen time, avoid Mobile, TV, Laptop etc before your bed time.
• Avoid caffeine after noon.
• Reduce smoke and drink.

2. Balanced Diet

Malnutrition or a diet lacking in one or more nutrients can impair the production and activity of immune cells and antibodies. Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.

As suggested by experts – “A minimum of six servings of fruits and vegetables daily is recommended to get adequate vitamins, minerals, fiber and antioxidants – all things we need for a healthy immune system”.

Dos:

• Add multicolour in your food like Broccoli, Red bell peppers, Citrus fruits, Spinach etc.
• Eat fresh food only
• Use organic foods as much you can
• Choose low-fat or skimmed dairy products

Don’ts:

• Eat high-sugar food such as candies, ice-cream, soft drinks and other sugar-added drinks (for example, sugar-added fruit juice)
• Eat too much egg yolks and entrails
• Eat too much before going to bed

3. Physical Activities

Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease. Regular moderate exercise reduces the risk of infection compared with a sedentary lifestyle. it’s relatively rare to see a physically active person with an upper respiratory tract infection (URTI), such as a sore throat, a cold or a sinus infection, due to this immune-enhancing effect.

Dos:

• Do 30 minutes of yoga/physical activity daily
• Select an exercise which you enjoy
• Stretching is important

Don’ts:

• Try to lose weight quickly
• Set unrealistic expectation
• Say no to sports drinks