• Siddharth Chadha

Ways to Boost Immune System


Prepare to Strengthen Your Immune System

With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system. Doing so can benefit your body and boost your defenses against viruses, bacteria, and other pathogens. On the following slides, we'll cover the top immunity boosters tips to help you and your body stay strong to fight off infections.


Lower down your stress levels

Chronic stress depresses the immune system and increases the risk of several types of illnesses. It raises the level of hormones called catecholamines. Being stressed out leads to increased levels of suppressor T cells, which suppress the immune system. When this branch of the immune system is impaired, you are more susceptible to viral illnesses including respiratory conditions like colds, flu, and the novel coronavirus infection. Stress leads to the release of histamine, a molecule involved in allergies. Combat stress with strategies like deep breathing, meditation, exercise, and relaxation.


Sex helps to boost immune system

In a study of college students, those who had sex once or twice per week had the highest levels of immunoglobulin A (IgA) in their saliva. IgA is an immune molecule that helps protect us against illnesses like the common cold. Students who had sex once or twice per week had more salivary IgA than students who were not sexually active, infrequently sexually active (less than once a week), or who were very sexually active (three or more times per week). Enjoying sex up to a couple of times per week seems to be the sweet spot for promoting optimal IgA levels.

Being social helps to develop immunity

Mounting evidence from many studies suggests loneliness and social isolation are very detrimental to health. In one study, those with the strongest social relationships were most likely to live longer than those with poor social connections. There are lots of ways to develop and strengthen social ties. Pick up the phone and call friends regularly. Make plans to get together in person. Volunteer for a cause you believe in. Join a class or join a group related to an interest or hobby you have. Keep up with old friends and make new ones to strengthen and expand your social circle.

Positive mindset helps immune system to stay strong

Expect good things and your immune system will follow. A study of law students found that their immune systems were stronger when they felt optimistic. Make optimism work for you. Try to see the glass as half full, not half empty. Practice gratitude and think of at least three things that you are grateful for every day. Imagine the best outcome for situations, even difficult ones. You may not always be able to control events around you, but you can always decide how to respond to them. Respond with a good attitude to increase the chances of the best outcome and to strengthen your immunity.

Laugh out loud for better immune system

Can laughter really boost your immune system? Results of some studies suggest it can. In a study of healthy males, watching a funny movie boosted natural killer cell activity while watching an emotionally neutral movie did not boost immune system function. While more research is necessary to establish a conclusive link between laughter and improved immunity, go ahead and have a good chuckle. Belly laughs feel great. They can't hurt and they might help boost your immune system and reduce the likelihood of illness.

Exercise helps to sky rocket immune system

Exercise has numerou

s health benefits including protecting you against heart disease, osteoporosis, and even certain types of cancer. Exercise is also an immune booster. To reap maximum benefits, try to be moderately physically active for at least 30 minutes on most days of the week. Walking is one of the simplest ways to exercise. If you're not excited about walking, try yoga, swimming, cycling, or golf. Gardening is also a good way to get some outdoor activity.


Deep/Quality sleep boosts immune system

Several studies confirm the link between sleep and a healthy immune system. Most people need between 7 to 9 hours to feel adequately rested. Being well rested improves the function of white blood cells, so you're less likely to get illnesses like respiratory infections, colds, and the flu. Practice good sleep hygiene to optimize sleep. That means waking up and going to bed at the same time every day, even on weekends. Avoid substances that can interfere with sleep, like caffeine and alcohol, for several hours before bedtime. You're more likely to sleep well if your bedroom is cooler. Establish a relaxing evening routine before bedtime. Enjoy a warm bath, relaxing music, or a cup of tea to help you drift off to sleep more easily.

Food to improve your immunity
  • Citrus fruits

  • Red bell peppers

  • Broccoli

  • Garlic

  • Ginger

  • Spinach

  • Yogurt

  • Almonds

  • Turmeric

  • Green tea

  • Papaya

  • Kiwi

  • Chicken

  • Sunflower seeds

  • Crabs etc.





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