Top 6 Proven Ways to Boost Your Immunity

By Melody Lee |
|5 min read

Diseases and The Immune System

With the change in season from winter to summer or vice versa, many people experience cold and flu-like symptoms. These include running nose, excessive sneezing, cough, phlegm production, fever, body aches, etc. Many times, your immune system is not capable enough to fight the infection on its own. To increase its efficiency, you can make use of several natural and healthy methods to boost the functioning of your immune system and help in eliminating the flu.

Top Ways on How to Boost Immune System When Sick

1. Choice of Food

The food you choose to include in your diet while you are sick has a lot to do with your immune system. Let us explore the essential vitamins and proteins your diet needs.

  • Probiotic foods
    Probiotic foods enhance the growth of useful bacteria in the gut. A healthy gut has a huge role to play in keeping the immune system functioning properly. The bacteria help in removing toxic waste products from the gut increases the absorption of nutrients and provides a general feeling of well-being. Some examples of probiotic foods are Greek yogurt, sauerkraut, kimchi, etc.

  • Zinc-rich foods
    Zinc is a micronutrient required to form the cells of the immune system. Research has shown that supplements of zinc alone are capable of reducing the incidence and severity of cold in children. Wild salmon is an excellent source of zinc. If you are vegan, fresh fruits and vegetables consumed daily will fulfill the daily requirement of zinc in the body.

  • Never forget Vitamin C
    Vitamin C is an irreplaceable micronutrient when it comes to improving the function of your immune system. Some of the natural sources of vitamin C include Indian gooseberry (the richest source of vitamin C), oranges, lemons, apples, spinach, tomatoes, etc.

  • Cruciferous vegetables
    Broccoli and other cruciferous vegetables contain a substance known as sulforaphane, which hastens the antioxidant production in the body. Eating broccoli is a natural and very effective way to prevent yourself from getting sick.

  • Consume more protein
    Proteins are bodybuilding elements and are required to heal the body cells in case of an illness. Eggs are the best source of proteins. You can also consume lentils, milk and milk products, soybeans, chicken, etc. to get more protein into your system.

  • Dark chocolate
    Dark chocolate contains theobromine, which is responsible for relieving the symptoms of a cold-like cough, congestion, blocked nose, etc. Theobromine is extracted from its natural sources and formulated into medicines which are given to patients suffering from respiratory problems. Dark chocolate also has anti-oxidants, which kill the free radicals in the body (molecules causing damage to the body tissues) and decrease the severity of a cold.

2. Power packed drinks

Wondering how to boost your immune system when sick by consuming fluids? Due to a sore throat, which many of us experience during cold, it sometimes becomes difficult to swallow whole foods. Here, the juices and drinks come to our rescue. They provide the necessary nutrients and relieve the inflammation. Let us take a look at various drinks that prove to be useful during the attack of the flu.

  • Water
    Hydration is always important for the body in any illness. It is necessary to keep the body functions running smoothly. Make sure to consume at least 2 liters of water per day.

  • Tomato juice
    Apart from vitamin C, tomatoes have lycopene in them (the substance which gives tomatoes their color), which is a strong antioxidant.

  • Orange juice
    This is the best juice for a cold-struck body. It is loaded with vitamin C that will provide quick relief from all the symptoms of flu.

  • Mixed beet, carrot, ginger, and turmeric juice
    This is another very effective juice for a cold. Each of these components has their contribution to making in alleviating the illness. Beetroots and carrots provide iron and antioxidants, ginger reduces the inflammation, and turmeric helps in fighting the infection with its antimicrobial properties.

  • Ginger tea
    Loaded with anti-inflammatories and antioxidants, ginger helps in boosting your immune system. Ginger tea along with a dash of honey soothes the throat and decreases the discomfort.

Healthy Lifestyle: A Big Boost to Immunity

It is important to maintain a balanced and healthy lifestyle to keep yourself free from every type of disease. Here are a few important and easy tips that you can try to keep yourself healthy.

1. Get enough sleep

Sleep is the time when your body repairs and replenishes itself. Compromising on your sleep will affect your immune system and make you susceptible to some diseases.

2. Avoid stress and stay positive

Stress releases the hormone cortisol, which enhances the catabolic processes in the body. It not only makes you vulnerable to catching infections but also increases the risk of heart diseases. Keep yourself free from stress by doing yoga, meditation, and always think positive.

3. Exercise daily

A simple solution to all your health problems is exercise. Thirty minutes of physical activity every day is enough to keep you healthy and energetic.

4. Get plenty of sunshine

Sunlight is the best source of vitamin D, which is necessary to build up the strength of various body structures. It has been found that people who stay indoors most of the time are at a higher risk of contracting infections than the ones who are always out and about. So, make sure you bask in the sun for a few minutes during the day to keep the flu away.

To Sum It All Up

Protecting yourself from catching the flu becomes important during the spring and autumn season. You can do this by eating foods rich in vitamin C and zinc. Drinks like tomato juice, ginger tea, orange juice, etc. speed up the recovery process. Maintain a healthy lifestyle by exercising and getting enough sleep. Explore more on how to boost your immune system when sick in the video link below.



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