The key to maintaining good health is to keep a check on your immune system. A strong immune system protects us from diseases and illnesses. With rising pollution, modern lifestyle and poor eating habits, it can become difficult to maintain immunity but we must do our bit to ensure that these factors do not adversely affect our health. Here we have listed ways to strengthen your immune system and the signs of weak immune system:
Signs of Weak Immune System
Falling ill often is a sign of weak immunity. If you are a prey to cold, flu, rashes and allergies, you should get your immunity checked and work towards a healthier lifestyle. Weak immunity also results in complaints of urinary infections, blisters in the mouth, swelling in the gums and lymph nodes.
Any issues relating to the stomach can mean weak immunity. Constipation, indigestion, bloating, acidity or gas complaints - are all symptoms of a weak immune system. An easy way to avoid these problems is by incorporating probiotics like curd and buttermilk into the diet.
Ways to Strengthen Your Immune System
Make Healthy Lifestyle Changes
Water is one of the key sources of strength for the immune system. It is essential for the functioning of kidneys and removing toxins from the body. Adequate hydration ensures that the immune system regains its strength and thus increases your immunity.
Sufficient Sleeping Hours
Your body and brain need rest in order to function properly. It is important to take 6-8 hours of sleep every night, without which the immune system doesn’t get time to rebuild.
Healthy Eating Habits
Take a complete and balanced diet to increase immunity. Your diet must include fruits, vegetables and cereals as they are rich in vitamins and fibre. Vegetables like broccoli and cabbage produce a chemical that prevents the growth of cancer cells and help boost immunity. Stay away from tobacco and alcohol as they weaken the immune system.
Yoga and pranayama go a long way in ensuring physical as well as Mental Health. Yoga not only increases immunity but also helps in managing hormonal imbalances and controlling diseases.
Physical activity is a must to keep your body fit and active. Brisk walks, jogging, playing a sport are some ways to strengthen your immune system.
Add Healthy Diet To Increase Immunity
Incorporating a healthy diet is one of the best ways to strengthen your immune system. Listed below is a list of food items that are rich in essential nutrients and help keep your immune system strong:
Fruits- Fruits are rich in vitamins and fibre. It is really beneficial to include fruits like oranges, tangerines, grapefruits, lemons and kiwis in your diet as they have high amounts of vitamin C - one of the biggest immune system boosters.
Red Bell Pepper- Red bell pepper is rich in Vitamin C and beta carotene and helps keep your eyes and Skin Healthy.
Almonds- Soaked almonds not only help with immunity but also provide power to the brain to fight stress. Vitamin E helps generate natural killer cells which destroy viral and cancerous cells. Almonds also increase B type cells in the body, which produce antibodies.
Broccoli- Add Broccoli to your diet to increase immunity. It can be incorporated easily into salads and vegetables to provide good amounts of protein and calcium.
Garlic – It is antibacterial and antiviral. One or two garlic cloves should be eaten every day to increase immunity.
Yogurt - Yogurt is a great source of vitamin D which helps regulate the immune system and boosts our body’s natural defences against diseases.
Sunflower Seeds – Sunflower seeds are high in vitamin E and play an important role in maintaining immune system functions.
Mushrooms - Mushrooms help in activating the white blood cells and contain antioxidant elements and vitamin-B which strengthen the body's immune system.
Follow the above steps and see how it helps you ward off illnesses and increase your immunity.