Wellness

The Natural Ways Of Building Immunity

immune system

What is Immunity?

Immunity is defined as the ability of the human body to recognize, neutralize or destroy harmful foreign micro-organisms such as viruses, bacteria, parasites, and fungi that can cause infections.

The Immune System is a complex network of cells, tissues, and chemicals that fight against infections and kill micro-organisms when they later invade the human body. This system is basically composed of White Blood Cells that are produced in the Bone Marrow. They are concentrated in the bloodstream, lymph nodes, gastrointestinal tract, and other glands and organs within the human body.

Causes of a Weakened Immunity:

A weakened immunity refers to a state where the performance of the body’s immune system is underactive or poor. A person with low immunity can increase the risk of infections & illnesses. A weakened immunity can be caused due to the following reasons:

Stress: People under chronic stress are more susceptible to diseases & illnesses. Stress can increase the risk of other infections. It also delays the recovery process of an illness or injury.

Poor Dietary Habits: Poor dietary habits can have a negative impact on the body’s immune system. People who usually consume more junk food (that contains free calories in the form of excess sugar, fats like saturated fats, artificial color, flavor, preservatives, etc.) tend to have a weaker immune system.

Psychological State: A poor psychological state has an adverse effect on the immunity of a human being. This state can lead to stress which compromises the immune system and makes it harder for it to fight against diseases.

Smoking: The effects of tobacco smoke can decrease the levels of antioxidants present in the blood, which is responsible for increased susceptibility to infections and long-lasting illnesses.

Sedentary Lifestyle: Jobs that involve sitting for long periods of time on a regular basis and avoiding exercise can affect the ability of the human body to fight infections. A sedentary lifestyle along with inactivity leads to an increased risk of an impaired immune system, inflammation, and other chronic diseases.

Poor Nutritional Status: Nutritional status of individuals is directly linked to the immune system. Poor nutrition can lead to an inadequate intake of energy and macronutrients (Carbohydrates, Protein & Fat) along with deficiencies of vital micronutrients (Vitamins & Minerals) which are important for the proper functioning of the human body. So, the deficiencies of both macro & micronutrients result in a weakened immunity of the body.

Simple Ways to Boost Immunity:

The body’s immunity can be naturally boosted for it to function properly in the following ways:

1. Dietary Factors:

Diet plays a significant role when it comes to strengthening the immune system. In an attempt to find ways to prevent infections, the first step should be providing the body with certain foods that may help to keep the body’s immune response running strong. They are:

Water: One of the main beneficial effects of consuming water is getting hydrated. It has a great impact on the body’s immune system. Drinking plenty of water flushes out the toxins and ensures that all cells receive the required oxygen to function properly. Water helps all of the body’s systems to function at optimum levels.

Green Tea: Adding green tea to the daily diet may promote better immune responses by protecting the body against the damage caused by free radicals.

Green Chilli: Green chillies are rich sources of antioxidants (like Vitamin C) which help in strengthening the natural immunity of the body and in fighting diseases.

Ginger: Ginger can enhance the protective functions of the immune system due to its anti-microbial properties.

Garlic: Garlic can stimulate the immune response activity which destroys bacteria and viruses.

Turmeric: A super spice, Turmeric, has high anti-oxidative properties that help to fight against free radical damage in the human body.

Tomato: Tomatoes are a great source of Vitamin C and A. They play an integral part in boosting immune health.

Lemon: Citrus fruits like Lemon are rich in Vitamin C which also plays an important role in fighting against infections & ailments.

Fresh Fruits & Vegetables: Fresh fruits & vegetables provide nutrients (such like-Phytonutrients, Antioxidants, Fibres, etc.) that promote a better immune response as well as healing and immune-modulating properties. 

Oats: The soluble fibers present in whole grains like oats help to reduce inflammation and boost the immune system.

2. Lifestyle Factors:

Some lifestyle factors boost the immunity of the body. They are:

  • Regular exercise
  • Adequate sleep
  • Maintaining a balanced weight
  • Avoiding smoking & alcohol
  • Proper hygiene maintenance
  • Meditation & yoga

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