8 Ways to Boost your Immunity


If you are looking for ways to boost your immunity, first you need to stand with cleanliness. Your cleanliness and surroundings will give you protection against harmful diseases and bacteria. You need to understand no magical diet or supplement will help your immunity but only you.

Your immune system is a complex network of cells, tissues, and organs that help your body stay safe from outside invaders like bacteria, viruses, fungi, and toxins.

You need to maintain a balance between all your body functions to make each system function properly.

Here are some practical tips to help you make sure you can keep your immune system as strong as it can be against outside invaders.

  • Drink plenty of water

Drinking plenty of water supports your all body functions. Including the immune system, digestive system, and blood circulatory system, water is necessarily needed in an ample amount to support all the body functions. Keep a 100ml or 500ml water bottle with you to stay hydrated.

Other options could be fresh fruit juices, soups, broths, and herbal teas like ginger and lemon throughout the week. Limit your sugary drinks and sweetened beverages because the sugar content can fatigue your immune system.

  • Have A Good Healthy Diet

Eating a good healthy diet helps build a strong immune system. Your diet must be rich in nutrients so that it fights off viruses and bacteria. A nutritional diet includes fresh fruits and vegetables containing vitamins and antioxidants, mainly to promote good health. 

Besides that, eggs, milk, fish, meat, and wheat, and doctors recommended multivitamins and herbal supplements are essential for daily immune growth. You must avoid sugars and salts as they are to be taken a pinch a day and that too if required, excess use of sugar and salt in the body can lead to high blood pressure and low heartbeat.

  • Regular Exercise

Moderate workouts for approximately 30 to 45 minutes are friendly to boost our health for today and tomorrow as well. Avoid overtime exercises, when you feel run-down, take a break and continue the next day. Pushing yourself too hard will lower your immune system instead.

According to great studies, exercise has multiple benefits; including decreasing inflammation, increasing your heartbeat, improving immune regulation that slowing down the aging process means you can stay young and beautiful for many years. Especially walking, dancing, or meditation reduces the risk of illness and keeps you active and young. 

  • Get Enough Sleep

If you keep disturbing your sleeping cycles, you will become an easy gateway to infections since sleep is when your bodyguards the immune system and secures it with multiple shields. Your restless sleep could drive infections and illness. When your body is at rest it is quite busy repairing and mending broken pieces of your body, including damaged muscles, and strengthening the immune system. 

Those who get irregular sleep patterns may struggle with their health, weak immune system, lack of memory, increase in frustration, irritability, and sadness. It is recommended that adults should get between seven to eight hours each night.

Also, Check-Out: Foods for Healthy Bones and Muscles

  • Meditate

The daily meditative practice enhances immune function without activating inflammatory signals. The researchers analyzed a blood sample that represents post and premeditation snapshots of genetic activity. It showed that meditation boosted the immune system of hundreds of genes. Meditation is an effective component in treating diseases, controlling inflammatory responsiveness, guarding your immune and creating any incoming bacteria.

  • Take Enough Proteins

Proteins are helping your body to live every day. They are the building blocks that activate your muscles, bones, cells, and other systems. Including the immune system and detoxification. Proteins are animal-based and plant-based both are healthy and have their benefits with each meal. 

According to a Harvard study, you should be taking a minimum of 0.8 grams of proteins per kg of bodyweight you have to maintain your energy and avoid getting diseases. A lack of proteins will lead your body to have bacterial illnesses and infections. Find the proteins in oysters, crab, chicken, chickpeas, and baked beans.

  • Maintain A Healthy Weight

To boost your immune levels in the body, you need to strengthen your guards, the immune system. For that, your body requires fruits, vegetables, meat, chicken, fish, beans, grains, and wheat as everything is good when it is taken in a balanced way.

You can also check out some amazing Fitness subscription boxes to make your healthy weight. Subscribing for Fitness products will let you discover new products and they are also very pocket-friendly. You will be getting a complete set of wellness products for the entire month for a small fee.

  • Quit Smoking

Smoking will increase the risk of developing lung infections that too destroy antibodies from the bloodstream. Antibodies are produced by the immune system to fight back against foreign infections and protect the lungs to maintain the healthy movement of oxygen inside the body. If one’s lungs get badly damaged, it will cause breathing problems, the body will lack oxygen levels, and destroy lung tissue. Smokers will likely be affected by Covid-19 more rapidly than non-smokers.

Author Bio

Kasim is a passionate writer and a blogger, currently pursuing his bachelor’s degree in Media Sciences. He loves to write on health and fitness-related topics. Hanging out with friends on weekend nights is one of his best hobbies. He also likes to travel to mountainous areas to explore nature’s beauty.

Author: ShreyaSharma

Shreya Sharma is a Google Analytics-certified Web Marketing Consultant at Shopchun. She’s written over 400 articles on digital marketing, covering topics like SEO, CRO, and Amazon. When she isn’t polishing her Time Magazine Person of the Year Award, she’s spending time with her flock of ducks.