Immune System - How to boost immunity with small steps.

A strong immune system is the first defense system of our body to fight outside disease-causing pathogens. It is always best to keep trying to build a strong immune system.

immune system
Image by silviarita from Pixabay

It’s not tough to boost our immune system naturally.

As the winters are here, We all are concerned about our health, especially that of our respiratory system. A robust immune system is our body’s first defense system to fight external disease-causing pathogens. It is always best practice to try and build a robust immune system.

The immune system is an essential working part of the human body. To keep it at its best, we need to maintain an active lifestyle along with clean eating habits.


The integration of specific small steps in your lifestyle may help you boost your body’s immune system.

  1. Focus on Vitamin-C rich food as Vitamin-C is considered the essential vitamin to increase your white blood cell production and improve immunity chances. Try to consume all kinds of citrus fruits like Orange, Kiwi, Guava, Papaya, etc. Not only the fruits but also a lot of vegetables containing the benefits of Vitamin-C. These include Red Bell pepper, Green Peppers, Brussels sprouts, Broccoli, etc. So add these natural Vitamin-C sources to your diet.
  2. Always choose the natural path to build and maintain a healthy immune system. Don’t lure yourself into manufactured products that claim to be immunity boosters. (Never waste your hard-earned money on these products ). Mother Earth provides us with everything in its ecosystem, in our food chain, to develop a healthy and immune body.
  3. Use herbal teas as your comfort drink instead of Coffee and Soft drinks. Herbal teas work as a panacea for common cold-related ailments, e.g., runny nose, sore throat, headache, etc. Herbal teas are a mixture of herbs that help maintain an ideal immunity level to fight these ailments. Turmeric tea and peppermint tea are my favorite ones.
  4. Do exercise or keep your body active. Regular physical activity strengthens our immune system, and it enables our body to fight disease-causing pathogens. Make a practice of moving throughout the day as a part of your life. If your work requires long sitting hours, try to take 1-2 minutes of walk every hour. Make Use the stairs instead of the elevator. Start your morning with 10 – 20 minutes of brisk walk or Jogging. If you are not working or retired, try to invest your time around basic house chores.
  5. Get plenty of sleep. A good night’s sleep is necessary for strengthening our immunity. Cytokines are released in the body during sleep, which is required by the body to fight against inflammation and infection. If we deprived our body of long-term sleep, less cytokine production reduces our chance to fight infections.
    So the moral of the story is we need an adequate amount of sleep to fight diseases. Try to take your dinner 2-3 hours before bedtime for quality sleep. Ditch your phone and try to read 1-2 pages of your favorite book for a night of deep quality sleep.

Take care of your gut health, as 70 percent of organisms live here. A healthy gut is essential to promote a healthy immune system. 

Meditate and try to reduce your stress level. Focus on adopting an overall healthy and happy lifestyle.

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