With the COVID-19 pandemic, it is quite clear how important is building immunity. Nature/Immunity is the force that performs all the functions for the betterment and welfare of the human body to keep it healthy. Nature is the real and only cure for all the diseases. It is the job of nature to fight disease whereas a doctor only helps the natural forces of the human body to maintain the healthy balance and eliminate diseases in case the body’s immune system has been lowered due to many causes. To combat such health situations, dietary fiber plays a important role in maintaining and boosting your immune system.
Get some sun-
Spending some time in natural light is one of the way our bodies manufacture vitamin D. Vitamin D plays a role in helping our immune systems produce antibodies; low levels of vitamin D, on the other hand, have been correlated with a higher risk of respiratory infection.
Eat more vegetables-
Vegetables, as well as fruits, nuts, and seeds, are loaded with nutrients that we need to keep our immune systems in top health.
Vitamin C–
Most people turn straight to vitamin C after they catch a cold. Almost all citrus fruits are high in vitamin C. With such a variety to choose from it is easy to add a squeeze of this vitamin to any meal.
Green and Black Tea –
Both green and black teas are packed with flavonoids, a type of antioxidant. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
Stress –
Stress drains your ability to stay strong. If you have big or little stressors daily, your system is constantly pushed to overcome stress. One way I de-stress is by giving myself time for “self-care.” This means different things for different people, but essentially it is doing things that “refill your tank.” I like to read a good book, get a massage or exercise. Even singing or prayer can lift me up.
According to a review published in the October 2015 issue of Current Opinion in Psychology,
Long-term stress leads to chronically elevated levels of as the steroid hormone cortisol. The body relies on hormones like cortisol during short-term bouts of stress cortisol has a beneficial effect of preventing the immune system from responding before the stressful event is over. But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.
There are many effective stress-reduction techniques; the key is to find what works for you. “I like to give my patients options,” says Ben Kaplan, MD, an internal medicine physician at Orlando Health Medical Group Internal Medicine in Florida. He recommends meditation (apps like Headspace and Calm can help), journal writing and any activity that you enjoy (such as fishing, playing golf, or drawing). Try to do at least one stress-reducing activity every day. Short on time? Start small. Set aside five minutes at some point each day for fun and increase it when you can.
Get Plenty of Good Quality Sleep –
When you don’t sleep enough, your immune system may not do these things as well, making it less able to defend your body against harmful invaders and making you more likely to get sick. One study published in the July–August 2017 issue of Behavioral Sleep Medicine found that compared with healthy young adults who did not have sleep problems, otherwise healthy young adults with insomnia were more susceptible to the flu even after getting vaccinated.
Apart from these, you would require additional zinc and vitamin E supplementation as these are prominent antioxidants which the body requires for boosting immunity.
Maintaining good hydration with a good nutritious diet is paramount for the same. Making these changes will greatly improve your immune system’s ability to fight off infections. Apart from the above-mentioned methods eating a balanced diet will all the micros & nutrients in proper proportions, maintaining hygiene, and following a healthy and balanced routine are some of the changes that will always help you.