Vitamin C is a water-soluble vitamin, it’s one of the biggest immune system boosters of all and one that cannot be stored by the body except in insignificant amounts. In fact, a lack of vitamin C can even make you more prone to getting sick. Vitamin C helps produce collagen, a protein needed to develop and maintain healthy teeth, bones, gums, cartilage, vertebrae discs, joint linings, skin, and blood vessels.
Foods rich in vitamin C include Limes, Oranges, Lemons, Tomatoes and Tomato juice, Kiwifruit, Strawberries, Cantaloupes, Broccoli.
Get enough sleep
Sleep and immunity are closely tied.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
Lack of sleep can affect your immune system. studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus.
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
Eat More Healthy Food
Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
Veggies are a fun and easy way to boost your immune system and can be added to almost any dish. Eat Limes, Oranges, Lemons, Tomatoes and Tomato juice, Kiwifruit, Strawberries, Cantaloupes, Broccoli, Cauliflower, and Sweet Potato. Homemade chicken noodle soup is a trusted antidote for anything that your body might be fighting. Filled with nourishing produce like parsley, garlic, celery, carrots, and chicken.
Manage Stress Levels
When you’re overstressed, your immunity goes down and makes you ill. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Start activities that may help you manage your stress, take a break whenever required to relieve stress, or include meditation, exercise, journaling, yoga, and other mindfulness practices.
Avoid Smoking and Drinking Alcohol
Excessive tobacco consumption and drinking alcohol impairs immune health and increases susceptibility to lung infections.
Regular Exercise / Yoga
Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery, or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten to heal.
A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.
Regular exercise or yoga can boost your mood and improve sleep quality. Both of these factors are vital to improving immunity.
Sufficient Water Intake
If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat.
This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally
Increasing your water intake may provide many health benefits, especially for Boost Immunity, Weight loss, and skin health.
In general, you should try to drink between 1 liter of water for each 15kg you weigh, every day. For example, if you weigh 60 Kg, that would be 4-4.5 liter of water a day.
If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.