How to boost our Immunity

                      How to boost our Immunity

In the present scenario, everyone wants to be healthy but for it, this is very important to maintain the immune system strong against viruses, infections. We can boost our immune system by general lifestyle or practice you can say. 

When your immune system will be strong lesser will be chance for diseases. Here are some immune-boosting factors that are most important in daily routine life.

1. Nutrition: Eat foods rich in vitamins, minerals, omega 3 fatty acids.

2. Hydration: Daily drink 8 to 10 glass of water.

3. Exercise: on a regular basis

4. Yoga & Meditation: do regularly

5. Weight: Maintain a healthy weight

6. Sleep: at least 7 to 8 hours each night

7. Don’t Smoke

Some Vitamins & minerals are most important. We will talk about some essential vitamins & minerals –

Vitamin A  protects against

•      Viral Infection
•      Common cold
•       Flu

Sources – Carrot, squash, spinach, broccoli, Mango , Papaya, Apricot etc.

Vitamin C protects against

•      Cold
•       Flu
•      Fever

   Sources - Citrus fruits such as orange and grapefruit, Mango, Papaya, Pineapple, Strawberries, Watermelon.

Vitamin D protects against 

·         Pathogens

    Sources : Mushrooms, Fortified foods Cow's milk, Soy milk

 Skin can produce vitamin D when it is exposed to sunlight, 15 to 20 min. outside in the sunlight each day

Vitamin E

·         Powerful  antioxidant  protect your body against the invading bacteria & viruses.

·         Reduce the risk of developing infection  diseases

  Sources: Nuts such as almonds, peanuts, and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils etc.

Vitamin B 6

·         B complex vitamins are important to maintaining strengthen your immune system.

·         Synthesizing the antibody that fights the disease-causing bacteria and viruses.                

 Sources: Fish, eggs, vegetables, soya beans etc.

Zinc

·         Keep the immune system healthy

·         May help to relieve a cold and sore throat and helps wounds to heal

   Sources: Whole grains, milk, Chickpeas, nuts, etc.

  Selenium

·         It improves the defense mechanism of your immune system

   Sources: whole grains, dairy products including milk and yogurt,

Magnesium

·         lower risk of type 2 diabetes

·         Fights Depression

·         Lower Blood Pressure

Sources: Green leafy vegetables (e.g. spinach and kale) , avocado, banana and raspberries, Nuts etc.

Iron

·         Proper functioning of immune cells

·         Regulate the Oxygen Binding Heme protein

·         Reduces Fatigue

Sources: green leafy vegetables such as spinach, Cashews, Baked potatoes, Fortified breakfast cereals etc.

Copper

·         An important role in improving your immunity by destroying foreign microbes.

·         It promotes the functioning of your cells that attack and destroy foreign bacteria and viruses.

  Sources: nuts, seeds, shitake mushrooms, lobster, liver, leafy greens  etc.

Superfood for boosting immunity 

·         Citrus foods  : oranges, lemons, limes,

·         Berries:    Reduce the risk of viral and bacterial infections.

·         Garlic & onions:     Antiviral and anti-fungal

Raw garlic may be the most beneficial for health after heating inactivate Sulpher enzymes which  can diminish garlic’s antibiotic property

·         GINGER :      Balance the immune system and restore it to optimal functioning.

·         Green Tea :  Few cups of green tea or black tea may get sick less than those who do not.               

  Amino Acid present in both black and green tea may contribute to boosting the immune system

·         Turmeric: Boosting your immune system due to antioxidant, anti-inflammatory, and anti-microbial properties

·         Apple cider vinegar

             Raw apple cider vinegar contains anti-fungal , anti-viral , and anti-bacterial properties that

              may work as immune protectors against a wide variety of germs  lower blood sugar levels

Sleep

Studies have found that people who don’t get good quality sleep or enough sleep each night are more likely to become sick after being exposed to viruses such as common cold virus.

 During sleep immune system releases proteins called cytokines. Certain cytokines increase  

when you have an infection.

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  10 hours or more a poor quality of sleep.

For boosting the immune system …

•     Eating a balanced diet
•  Maintain a healthy weight
• Regularly exercise
• Exercise
•  No stress
• Personal Hygiene

Some Instruction against infections

•      Wash hands – Iso-Propyl Alcohol (IPA) 70 %, 20 second
•      Cover your nose and mouth with a tissue when you cough or sneeze
•     Cough or sneeze into your upper elbow or sleeve, not your hands.
•       Isolate yourself at home if you feel sick.