Healthy Habits to Boost Immunity

Immunity is the body’s ability to protect itself against pathogens (disease-causing organisms). Every day our body comes into contact with many pathogens, but only a few develop into diseases. The reason is that our body has the ability to release antibodies against these pathogens and protect the body from diseases.

Ways to boost your immunity

Get adequate sleep

Adequate sleep helps your immune system strengthen its forces to fight pathogen (disease causing). Adults should aim for 7 to 8 hours of sleep each night, while teens should aim for 8-10 hours, older children for 10-12 hours and infants & toddlers should sleep up to 14 hours.

If the body does not get enough sleep, the immune system is affected negatively. Lack of sleep reduces natural killer cell activity, which increases the risk of cancer and viral infections; induces the production of inflammatory cytokines, which increase the risk for cardiovascular and metabolic disorders.

Exercise regularly

According to studies, the immune system is more responsive to exercise. Exercise and immune regulation are interrelated and influence each other. Exercise promotes the release of feel-good hormones while inhibiting the release of stress hormones. Stress is a primary factor affecting your immunity.

Eat Immunity boosting foods

While it is good to eat healthy, it is advisable to include some immunity-boosting foods like Garlic, Ginger, Tomatoes and Yoghurt in your daily diet.

Intake Antioxidants

Consume 3 to 4 servings of fruits and vegetables every day. These fruits and vegetables are rich in antioxidants that protect against free radical damage. Antioxidants like Vitamin A, Vitamin C, Vitamin E & Selenium protects immune cells and keep oxidative damage in check.


Soldiers of the immune system, such as antibodies or immune cells, rely on protein to function efficiently. Therefore, protein deficiency can make your immune system weak.

Healthy Fats

Healthy fats like olive oil and omega-3 are especially anti-inflammatory. Since chronic infection suppresses your immune system, these fats can definitely fight disease. An excellent source of omega-3 fatty acids is fish oil.

Have Probiotics

The immune system depends on gut health and gut health depends on the food you eat. Fermented foods and probiotics can further strengthen your immune system by using support to detect and target dangerous pathogens.

Increase your water intake

Maintaining hydration is very important for any viral infection. Drink 2.5 to 3 liters of fluids per day. Avoid sugary carbonated drinks, canned juices or milkshakes. Try natural coconut water, lemon water, lassi or buttermilk.

Minimize stress

All forms of psychological and physical stress directly weaken parts of your immune system, increasing the risk of infections or viruses reactivating within you. Shingles, a painful rash arising from a reactivated chicken pox virus, often flares up when people experience chronic stress.

Drink less alcohol

Alcohol disrupts immune pathways, which reduces the body’s ability to defend against infection, contributes to organ damage associated with alcohol consumption, and inhibits recovery from tissue injury.

Do not smoke

Avoid smoking as it lowers the immune system and increases the chances of infection. Smoking is thought to alter the balance of your immune system, leading to an autoimmune disease.

Get recommended vaccines

Vaccines, also called immunizations, trains the immune system to produce antibodies that fight pathogens before they cause disease.

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