Everybody wants a healthy mind and a perfectly functioning body. For optimum health, we need to have a good immune system that can fight all the internal and external stresses that may affect our body in a negative way. They can be in any form from germs to free radicals. While having good immunity, we are not affected by such factors, and, on the other hand, in case of weak immunity a person, can easily fall prey to any virus or bacteria.

A strong immune system is important at all ages, especially among young and old people. It is wise to find ways to boost your immunity in various ways and use this as your advantage to lead a happy and healthy life.

Reduce Cortisol Production

Stress is one of the major risk factors that lead to reduced immunity and poor body functions. When the body undergoes stressful conditions and situations, the hormone cortisol is released – it has an adverse effect on the immune protective cells of our bodies, and can be responsible for reduced immunity. There are many ways to reduce stress levels – yoga, meditation, and even emotional journaling are popular recommendations for people who wish to take control of their stress and cortisol levels. These methods release the built anxiety and give a sense of freshness.

Wise Use of Supplements

We see many of our elderly family members use multivitamins of all sorts. It is not a coincidence that they are prescribed so often – they help support our organism to function as well as it can. Fortunately, this is an advantage that people of all ages can make use of. We must include multivitamins in our regular diet to strengthen our immune systems. Many studies show that the use of Vit. C, Vit. D and zinc have an immune-boosting effect on our bodies.

Workout Routine

Regular exercise is one of the easiest ways to stay fit, healthy, and happy. Exercise keeps a person active and it helps remove the tension stored in muscles. It also helps our bodies release feel-good hormones after a session – naturally, this enhances our immunity. Studies have shown that after only one workout session people had a better performance on the vaccines administered. There are many options like walking, swimming, or aerobics to include in your daily routine.

Sleep Well

Good immunity needs good sleep. A study has shown that people who have less sleep on a regular basis were more susceptible to having flu and cold than those who slept well above 6 hours. This is one of the reasons why people tend to sleep more when they are sick – extended sleep allows the body to fight infections with the use of better immunity. The best routine is to go to bed at the same time every night so that the body naturally knows to induce sleep at that time. Also, avoiding caffeine an hour before bed is a great way to enhance your sleep and, in turn, enhance your immunity.

Eat More Greens

Green leafy vegetables and plants are full of natural goodness. They are a rich source of many vitamins and minerals. Furthermore, these lush greens have very potent antioxidants present in them, which reduce the oxidative stresses in the body, therefore contributing to a healthier body and better immunity. Vitamin C – an antioxidant, reduces the duration of common cold symptoms by increasing immunity. The fiber present in vegetables and greens helps to sustain healthy stomach bacteria, which support the immune system by fighting off harmful bacteria. So, a good plant-based diet is essential if you wish to adopt a healthier lifestyle, and strengthen your immunity.

Drink More Water

Though your prior self might have been able to handle high-stress circumstances with ease, your future self might not be so lucky. When this happens, it’s important to evaluate where you are in life and where you want to go. To what extent will your current choices affect your goals and the people you interact with down the road? Why not concentrate on helping your future self recover from stressful events, just as your former self has done for you?

Control Your Sugar

The most indulgent food group is carbs and sugars. They are very tasty to eat but damaging to the body if taken in large quantities. Excessive sugar intake leads to more body weight and obesity in certain cases. Obesity lowers the body’s defense system, leaving a person more prone to get an infection. Research has shown that people with obesity had more chances of getting an infection than others. Obese people also have more chronic inflammations so it is important to reduce sugar intake to manage body weight and have a better functioning immune system.

Vitamin B-6 Broth

We have often seen our grandmothers making soup for the ill ones in the family. It is not just an old-school practice, but a science-based fact. Poultry, or meat broth, contains large amounts of vitamin B-6. This nutrient helps in maintaining the viability of the cells of body by providing them with energy to function. It also helps in making new blood cells and reduces cholesterol, thus adding to overall wellness.

Spice Up Your Food

Ginger and garlic are much loved spices in Asia. Besides adding taste to food, they help our bodies in multiple ways. Garlic contains at least 30 sulfur compounds in addition to amino acids and minerals. They help in the metabolization of certain enzymes and detoxify carcinogens in the body. Ginger, on the other hand, reduces soreness and inflammation. The combination of ginger and garlic used in food can help in achieving better health.

Probiotics Are Your Friend

Yogurt is readily available in the market and it is nice and easy to eat. It is one of the healthiest dairy products. Yogurt contains many probiotics-lactobacillus and bifidobacterium, which regulate the gut function for better digestion and absorption of nutrients. They also reduce inflammation in the body. Research has also shown that the use of good quality yogurt helps fight fungal infection in women.

Green Tea

We hear a lot about green tea having antioxidant properties, but how it helps our body is what we all want to know. Green tea contains very powerful antioxidants – flavonoids & epigallocatechin gallate. These help in killing harmful bacteria and viruses. Green tea contains L-theanine which supports T-regulatory cells in the immune system.

Exotic Fruits

Fruits like kiwi and papaya are loaded with health-benefitting goodness. Kiwi contains potassium, folate, and Vit C & K, which help in boosting the function of white cells of the immune system. Papaya contains magnesium and a super anti-inflammatory enzyme called papain. The use of these fruits can fight off any disease-causing bacteria, and reduce the symptoms of the illness.

The Golden Spice

Tumeric is also known as the golden spice because of its vibrant color. It has been in use for centuries due to its known anti-inflammatory nature. It is used as an anti-viral agent because it reduces the replication of a virus. It is very useful in combatting respiratory conditions such as asthma or the common cold. It is because of the curcuminoids present in turmeric that it exhibits such properties. Recent studies show that it has antioxidant, anti-inflammatory, antimutagenic, antimicrobial, and anticancer properties, hence why it can help the body to sustain good health in many ways.