8 natural ways to boost immunity, make these changes in lifestyle

 The news |Sunday 21FEB 2021|

It is very important to have strong immunity to fight any kind of disease.  To increase immunity, both diet and lifestyle must be correct.  Let us know how the immunity can be strengthened in the natural way in the body.

Getting full sleep- There is a very deep connection between sleep and immunity.  Not getting enough or good sleep can lead to many diseases.  According to a study, people who sleep less than 6 hours are more likely to get a cold.  To stay healthy, you must have at least 8 hours of sleep.  Taking complete sleep naturally increases immunity in the body.  When you are sick, the immune system is able to fight disease better by resting.  If you do not sleep quickly, then stop watching phone, TV or computer one hour before bed.

Plant foods are more food - fruits, vegetables,  nuts, and legumes are full of nutrients and antioxidants.  They fight free radicals in the body, which keeps cells safe.  The fiber found in plant foods increases good bacteria in the intestine.  This increases immunity and harmful bacteria cannot enter the body through the digestive system.  Vitamin C found in these quickly fixes common cold.

Control sugar - Studies show that added sugar and refined carbs increase obesity.  Obesity is the root of many diseases.  The risk of heart diseases and diabetes increases with the increase in weight.  Both these things weaken the immunity.  By controlling sugar, your weight will also be under control and your immunity will start increasing automatically.  Do not consume more than 2 teaspoons (25 grams) of sugar throughout the day.

Stay hydrated- It is important to stay hydrated to keep the body fully healthy.  Lack of water also affects digestive system, heart and kidney function.  Because of this, the risk of falling ill increases.  To avoid this, increase the liquid diet.  Avoid drinking marketed juices and tea with high sugar.  It is good that you drink plenty of water.  This will keep your body clean from inside and reduce the risk of diseases.

Light-weight exercise - Heavy-weight exercise puts pressure on the immune system while light-weight exercise works to increase immunity.  Doing this regularly reduces inflammation and improves immune cells.  Brisk walking, cycling, jogging, swimming and walking are the best immunities.

Do not take stress - stress and pressure also affect the immunity.  Immune cell performance is affected by prolonged stress.  Because of this, inflammation increases.  Do meditation, yoga and exercise to relieve stress.  Read books and keep yourself busy with some work.

Consumption of healthy fat- Healthy fat found in olive oil and salmon increases the immune response of the body.  Olive oil has anti-inflammatory properties which reduces the risk of diseases like heart and type 2 diabetes.  Its anti-inflammatory properties help fight bacteria and viruses in the body.  Omega-3 fatty acids found in chia seeds and salmon fish reduce inflammation.

Choose supplements carefully - If you are confident about your immunity, then be careful.  According to the US National Institutes of Health, there is no evidence that any supplement can prevent or treat corona virus.  However, according to some studies, vitamin C, D and zinc supplements strengthen the body's immune response.