How to Boost Immunity?

As we all know during this pandemic which we are into, how important it has become to stay immune and healthy. So, this article is going to help you guys a lot during this present scenario along with being a general fitness post

how to boost immunity

What is immunity?

Immunity is the ability of the body to defend itself from various infections. If your immunity will be high, common infections like cold, flu, cough etc. wont catch you easily. 

Basically, it is the fighting power of the body to outside foreign bodies. There are various steps you can follow and measures you can take to improve your overall immunity. 

If you are immune to a disease, it won't catch you. As it is said often, prevention is better than cure.

Various foods which boost immunity

Include these following natural foods which boost immunity in your daily diet to boost up your immunity:
  1. Oranges
  2. Lemon
  3. Dark Chocolate
  4. Broccoli
  5. Blueberries
  6. Garlic
  7. Ginger
  8. Spinach
  9. Sweet Potatoes
  10. Sunflower seeds
  11. Carrots
  12. Turmeric
  13. Almonds
  14. Yogurt
  15. Walnuts
  16. Cherries
  17. Chicken
  18. Green tea
  19. Papaya
  20. Pomegranate juice
  21. Kiwi
immunity boosting foods


Maintain a healthy weight
If you don't know what is the correct weight for your body according to your height, try calculating your BMI. It will help you to determine where you stand in terms of height and weight. 

To calculate it, simply type BMI Calculator in Google. Enter the relevant details and the result will be in front of you. A BMI between 18.5 and 24.9 is considered ideal as I have told in my earlier post.

Maintain a healthy weight for your body. Being underweight or overweight, both makes you prone to diseases and reduces immunity. 

You can do it easily by making some changes in your daily lifestyle, diet and exercise patterns. Being fit is not so tough as people may assume. 

You just have to give up some unnecessary things and follow a healthy routine.

Reduce stress

how to boost immunity
Stress is a feeling of emotional or physical tension. It can come as a result of being frustrated, angry or nervous. 

Sometimes stress in a short term can be helpful, for instance, meeting a deadline. But if it lasts longer, it may harm your health and decrease your body's immunity.

Stress can lead to many types of negative symptoms. Sometimes, you may not realize that these symptoms may be a result of stress. 

Some common signs of stress affecting your body:

  • Forgetfulness - One of the major problems of our generation. We tend to forget things easily. Nothing but stress is the reason for this. Our life has become so hectic and tedious these days that we have been busy with different types of work. People are so engaged in their work that they often ignore their health.

  • Frequent headaches and pains

  • Lack of energy

  • Improper concentration - Restlessness and improper concentration can also be a result of stress. People are not able to focus while working or performing any task.

  • Sexual problems

  • Improper sleep or sleeping too much

  • Stomach upset

  • Weight loss or weight gain - It might be a little shocking to hear but stress can also lead to problems like weight gain or weight loss.

Try to minimize stress in your life by doing these simple things

  • Reducing caffeine intake - Caffeine is found in coffee, tea, chocolate and energy drinks. High doses can lead to increase in anxiety.

  • Spending time with friends and family - It can help you get along through stressful times.

  • Meditation - Helps relax your brain by removing all bad thoughts and providing a clear vision.

  • Laughs - Relieves tension by relaxing your muscles.

  • Yoga - It is a very common method of helping in stress release in all age groups.

  • Listening to soothing music

  • Deep breathing - Do it at places with lots of greenery to flush your body with a lot of fresh oxygen.

  • Playing with your pet - Playing with a pet helps reduce stress and improve your mood. It helps to keep you active and healthy (by going for a walk, run with him)

  • Exercising

Ensure proper sleep
I say it again and again, proper sleep of at least 8 hours a day is essential. People nowadays are often engaged in screens, spending time on their mobiles, playing games like PUBG etc for late nights. 

Using this type of screens before sleep can lead to insomnia and improper sleep. Try to stop the use of the screens at least before 1 hour of sleeping.

Sleeping is the time when our body recovers. The mind refreshes, the muscles repair and recover themselves, and our energy levels restore when we sleep. 

Improper sleeping routines can lead to muscle soreness, fatigue, low energy levels, stress, and low immunity. 

Also, when sick, sleep more as it is the time our body's immune system fights with the various diseases.

Maintain Hygiene

how to boost immunity

Wash your hands: Washing your hands before eating food, after going to the bathroom, after coughing or sneezing, etc helps to reduce the spread of bacteria and viruses. 

Use of hand sanitizers can come handy when water is not available while travelling or outside. Thus, washing hand indirectly helps to increase immunity.

Bath daily: Wash your body and your hair often. It helps to keep you clean and healthy and prevent growth of germs.

Trimming nails: Always keep your nails trimmed and in proper shape. Our fingers are used whenever we eat. Dirty nails can lead to spread of various germs, hampering our immunity.

Brushing: It is advised to brush your teeth at least twice a day to maintain dental hygiene.

Keep your surroundings clean by proper disposal of wastes and cleaning your house everyday with some disinfectants. 

A clean environment around your house will help to stop the growth of various disease-spreading organisms.

Limit smoking and drinking
Try to avoid over usage of alcohol and cigarettes in your life. These things do nothing but decrease your immunity. 

If you want to stay healthy and fit throughout your life, stop it now. If you can't, try to limit the intake. I don't know why the young generation is going badly into these things nowadays. 

I would like to tell that intake of these things can affect you in several ways. 

Excessive alcohol can lead to liver damage, fatigue, lung infections, muscle cramps and a hundred more problems. Some long term effects of smoking and drinking:
  • Cancer
  • Coughing
  • Slower healing wounds
  • Eye cataracts
  • Back pains
  • High BP
  • Loss of sense of smell and taste
  • Yellow teeth
  • Hearing loss
  • Asthma
  • Heart diseases
  • Stomach ulcers
  • Shortness of breath
  • Low appetite
  • Lower fertility
  • Impotence

I know it is not so easy to leave it just like that. But there are various remedies available, the change starts when you take the initiative. Try reducing the intake little by little as sudden changes may affect you badly. 

So, try cutting them gradually from your life. There will come a time when you will be free of them. The process starts within you and ends at you. 

Nobody else could take a stand because it all begins from your within!

Get a proper diet

boost immunity

Diet, as we have known, is the fuel to our body. Your body will work according to how good the fuel you provide. 

Better the diet, fitter the individual. Eat a diet balanced in all essential macros. To calculate your daily macro intake, visit here

Include healthy fruits and vegetable in your diet, including the foods which boost immunity listed above in the starting. Limit the intake of junk foods, they do nothing but affect your fitness, thus decreasing immunity. 

Consume fiber rich foods like wholegrain cereals, pears, carrots, nuts and pulses. These will help to improve your digestion. Include foods such as olive oil which is rich in healthy fats. 

They help to improve the body's immune system by reducing inflammation. Foods like yogurt are rich in probiotics which benefits your health. If you do not eat foods like this, you can buy a probiotic supplement.

Avoid intake of foods high in sugar like desserts, sweets etc. "A healthy diet can protect the body against certain types of diseases such as obesity, diabetes, cardiovascular diseases, some types of cancer and skeletal conditions", says the WHO.

If you are unable to fulfill your micro nutrient needs with your diet, taking supplements like multivitamin may help you with it.

Exercise for immunity

how to boost immunity

Include some form of physical activity or workouts in your lifestyle. If no time, do it only 2-3 times a week. But, don't avoid it at all. Exercise is one of the mainstays of being fit. 

It improves immunity, regulates BP, assists control with body weight and provides a lot of other health benefits. Same as a good diet routine, exercise can add to general fitness.

Strength training and cardio will help to improve your fitness level and provide an aesthetic physique. If you are not able to hit the gym, try exercises like these at home:
  • Burpies
  • Planks
  • Squats
  • Pushups
  • Pullups
  • Jumping jacks
  • Running
  • Skipping
  • Crunches
  • Leg raises

For more detailed info on lockdown workout routine, visit here.
You can also try some good forms of cardio activities like cycling, running, swimming, skipping, jogging etc. It will help you to boost your stamina and endurance levels and improve heart health too.

Stay hydrated
Dehydration can cause several problems like headaches, heart issues, kidney failure etc. Water is free of any calories. It is highly recommended to consume at least 3-4 litres of water everyday. 

Our body is 70% water. So, water is required for all the organs to work properly. Also, it helps to push the nutrients into the muscles. 

If you will stay hydrated, your muscles will look fuller as they also contain water. It must be considered that in elderly people, the feeling of thirst reduces with time. However, it is important for them to stay hydrated. 

Drink water although you aren't thirsty. Proper hydration will indirectly improve your immunity due to the proper functioning of the various organs. Benefits of drinking water:

  • It delivers oxygen throughout the body
  • It boosts skin health and beauty
  • It regulates body temperature
  • It flushes body waste
  • It makes minerals and nutrients accessible
  • It prevents kidney damage from various supplements.
  • It boosts performance during exercise
  • Drinking water aids weight loss
  • It reduces the chance of a hangover


Ashwagandha is an ancient medicinal herb. It is called general wellness herb. There are several benefits of it, as you might have heard, it has been into discussion since the spread of corona.

  • It helps reduce stress
  • Improves brain functioning and increases memory
  • Reduces blood sugar levels
  • Reduces chances of depression
  • Boosts testosterone, which is the muscle building hormone, thus increasing muscle gains
  • Helps increase strength and stamina
  • Reduces inflammation, thus may reduce acne too
  • Helps reduce cholesterol levels, thus improving heart health

I myself have been taking it from a long time. It is easily available in the chemist shops or on Amazon. Himalaya is a well known manufacturer of Ashwagandha tablets, you can try them.

Among many natural medicines in Ayurveda, Giloy has been quite popular for a few years now. It has been used to cure severe fevers and diseases and proves to be quite useful while treating dengue, malaria.

Due to its beneficial properties, it is also known as ‘the root of immortality’. It is available easily in the market in form of tablets. Also some people consume it by preparing juice.

  • Helps boost immunity
  • Reduces Signs Of Aging
  • Enhances vision
  • Improves Digestion
  • Treats Diabetes
  • Reduces Stress and Anxiety
  • Fights Respiratory Problems like common cold, flu, cough

TIP: Try having warm turmeric milk, also called golden milk before sleeping at night. Rich with antioxidants and immunity boosting properties, it will help you to relax and calm the mood, also promoting a deep sleep throughout the night.

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  1. ClappingπŸ‘πŸ‘πŸ‘πŸ‘

  2. Very informative article πŸ‘¨‍πŸ’»πŸ‘©‍πŸ’»

  3. Very informative.
    For finding all these contents we have to visit several sites. But bcz of this article I got everything in one.

    1. Thank you ✌
      It is a great compliment πŸ’―
      Will try to come up with more like these..!


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