How to boost immune system naturally?
There are so many ways through which, one can boost one’s immune system without side effects. But boosting the immune system through natural ways are the best to follow. To make your immunity stronger through home remedies are without side effects and long-lasting. There are some natural ways and means viz. Yoga, diet & foods, Ayurveda, exercise, sound sleep, acupressure, sunbath, and laughter therapy are highly beneficial to boost the immunity of COVID-19 patients. These natural ways not only strengthen your weak immune system but also make you ready to fight against flu and various infections. Let’s have a glimpse of natural ways that will help you to prevent from falling sick.
10 natural ways to boost your immunity
- Foods: It is said in naturopathy that food is both medicine as well as poison too. It depends upon how you are eating what you are eating. A person who has a weak immune system should be hydrated well, and extra focus should be given to nutritious foods, which are rich in protein, vitamins, minerals, glucose, fibre, antioxidants, and roughage. There are food items like chicken soup, mutton, pulses, citrus fruits including Gooseberry (Amla), garlic, ginger, broccoli, spinach, yoghurt, green tea, turmeric, and papaya are effective, especially in making the immune system strong thereby preventing you from viral infections including COVID-19. Therefore, it is advisable to use these foods during the coronavirus epidemic.
- Yoga: Stress, fear, depression, anxiety, and negative emotions are the best culprits to weaken our immune system, while Yoga, pranayama (breathing exercises), meditation, mindfulness, positive emotions, and relaxation strengthen it. Yoga plays a pivotal role in overcoming such negative health factors, helping boost the immune system. Regular practising of Yoga includes cleansing techniques (Kriya), Asanas, Pranayama, Dhyana, and Yoga Nidra, followed by yogic diets which help to boost our immune system, and enhance the functions of the respiratory system, which ultimately helps to fight infections, including the COVID-19.
- Healthy lifestyle: A healthy lifestyle reduces the risk of stress and depression thereby enhancing the chances of a robust immune system. A healthy lifestyle includes achar: healthy physical activities & exercise; vichar, proper thoughts and the right attitude towards life that is vital for well-being; Ahar, wholesome, nourishing diet with adequate intake of fresh; balanced intake of fresh food, green salads, sprouts, unrefined cereals & fresh fruits; Vihar: proper recreational activities to relax body and mind are essential for good health and Vyavahar: healthy interpersonal relationships enhancing psycho-social health; all are essential components to give fresh life to the body immunity thus have the ability to combat infections including COVID 19 virus.
- Ayurveda: Ayurveda medicines and formulations have been known since ancient times to boost the immune system. There are many ayurvedic components and formulations such as Chyavanprash, herbal tea, golden milk, dry ginger, raisin, cinnamon, Giloy, Ashwagandha, clove, and Triphala are adequate to make the immune system strong, thereby preventing you from viral infections, including COVID-19 virus. The basic concept of Ayurveda for the prevention of viral infections and boosting immunity revolves around the concepts of “Dinacharya” – daily regimes and “Ritucharya” – seasonal authorities to maintain a healthy life.
- Exercise: Regular exercise of moderate intensity is good for warding off different diseases and disorders by making your immunity strong. It reduces the risk of infections, flu, etc., including the coronavirus. The recommended means of aerobic exercise are walking, running and brisk walking (though it is not recommended during corona time) on a daily basis for 20 to 30 minutes, which helps to boost your immunity and strengthen the immune system.
- Sleep: Much research has been conducted, wherein it has been shown that getting sound sleep helps to boost the body’s immunity. On the other hand sleep deprivation affects the body’s immunity and makes one susceptible to the common cold, pneumonia, and other viral infections.
- Acupressure and acupuncture: These ancient systems of alternative therapies are pretty standard in China but are now spread across the world because of their health efficacy. The application of manual pressure with the thumb or specific roller on a particular point of the body helps to improve immunity and also facilitates respiratory efficiency. People should know how to apply intermittent pressure over acupressure points LI-4, LI11, SP6, TW 5, CV17, ST36.
- Heliotherapy (Sunbath): It is said that sunlight is the remedy for all diseases. If somebody takes a sunbath in the morning on a daily basis for 20-30 minutes, it helps to reduce stress and is also good to boost immunity. In the time of the coronavirus epidemic, it is especially recommended that one should sunbathe at least for one hour every day.
- Laughter therapy: It is a good exercise for the chest, neck, face, and abdomen. It induces sweating and gives relief in Cervical Spondylosis. Overall, it is a good exercise and a holistic, relaxing technique. It is helpful in depression, anxiety, Insomnia, Hypertension, Diabetes, Asthma, other respiratory diseases and also stress-induced conditions, etc. Laughing together brings a better social impact and positive attitudes for others. So let’s make a habit of laughing all the time.
- Hygiene: Hygiene is of utmost importance to ward off infections and diseases and also plays an essential role, especially among children and the old age group, to strengthen immunity. It is suggested that in the time of viral or bacterial infections like coronavirus, one should wash one’s hands from time to time for 20 seconds. It is also essential to maintain cleanliness around the surroundings. Take extra precautions for washing hands and surroundings before eating food. It is also necessary that while coughing, sneezing, using the bathroom, touching public surfaces, etc., utmost precautionary measures should be taken.
Natural tips to boost your immune system
- Drink plenty of lukewarm warm water, lemon, or fresh citrus juices with honey or jaggery
- It is wise to add spices to your daily food (Jeera, turmeric, ajwain, cinnamon, cloves, cardamom, etc.).
- It is better to take foods that are low in oils and fats (Dhalia, Idly, Kichidi).
- Take a balanced diet.
- Give much more focus to a high protein diet (Dal Kichidi, boiled legumes, soups, chicken, mutton) and fibre-rich foods, millets, (vegetable soups).
- Take more and more quantity of coloured fruits and vegetables.
- Consume alkaline-rich foods.
- It is also suggested to take Zinc and selenium-rich foods- Oats, spinach, beans, milk, cheese, pumpkin seeds, cashews, etc.
- Drink at least one glass of Yogurt/day (probiotics) to improve gut flora.
Foods and diet that weaken your immune system
- It is better and wise to skip cold beverages, canned juices, aerated drinks, and coffee.
- The use of refined sugars is also not recommended.
- Avoid confectionery and bakery products.
- It is not advisable to take sweets, chocolates, ice creams.
- Avoid snacking on oily and junk foods
- Reduce salt intake
- Reduce the amount of trans- and omega-6 fatty acids in the diet (Vegetable oils)
- Food in eateries
- Smoking and alcohol
