Building and boosting immunity is on most of our minds these days. Doing simple everyday things in a balanced and harmonious way can help build immunity. We have time and again heard how a strong immunity can help fight disease and pathogens. It helps strengthen the body's natural defenses.
Building immunity naturally is in the day-to-day choices we make. Healthy food, exercise, restful sleep, being happy and positive, reducing stress, inculcating good thoughts, helping the needy are some choices among many others. Negative habits like abusing the body with junk food, smoking, excessive alcohol, negative thoughts are best avoided. Incorporating a few lifestyle modifications can help one in a long way to build immunity naturally.
Including plant foods that are rich in nutrients and antioxidants can help one build a good immunity. The fibers in the food derived from plants can help in the proper functioning of the gut. It is recommended to include plenty of fermented foods like yogurt, kimchi, or probiotic supplements, etc in your diet for a healthy gut. Plant products like ginger and turmeric are loaded with ant-oxidants that help reduce inflammation, free radicals and thereby help build strong immunity. Choose healthy fats like Olive oil to decrease inflammation, improve heart health and diabetes. Omega-3 fatty acids found in foods like salmon and chia seeds help combat diseases. Try to include locally grown foods to strengthen immunity. Water is also very essential to keep hydrated and remove toxins which is beneficial to the immune system.
"Eat healthy and do not forget to workout, this is going to build your immunity." - Daisy shah
Eating a regulated diet is one thing but exercise is very important as well. It helps increase the blood flow to all organs which helps reduce stress and inflammation and thereby strengthens the antibodies. It helps the immune system patrol the body and fights off bacteria and viruses. Exercise, however, has to be consistent. The analogy of regular housekeeping is used with exercising, the more often you do it the more cleaner (stronger) it gets. Exercise or walk outdoors, so you can get fresh air and sunshine which are important for increasing T-cells in your immune system and to make immune-supporting Vitamin D.
Sleep is one of the body's natural ways to create a strong, well-balanced immune defense system and to fight sickness. The inflammatory response, recovery from infection, and repair of wounds can all be obtained with a night of good restful sleep. Immune memory is said to be fortified with sleep which helps with the ability of the immune system to recognize and react to harmful antigens. Activities like breathing and muscle activity slow down when sleeping, so the immune system can perform important tasks like repair of wear and tear. The vaccine effect improves sleep and helps with adaptive immunity as well.
“The best bridge between despair and hope is a good night's sleep.” -E. Joseph Cossmann
“The shorter you sleep, the shorter your life.” — Matthew Walker, PhD, UC Berkeley sleep researcher
Happy Thoughts. Affirmations. Self-love
Happy thoughts, Affirmations, and Self-love are all good for immunity. Studies have shown that being happy helps in having a strong immunity. Happy people are naturally inclined to eating a healthy diet and exercise regularly. Happiness is said to impact the hypothalamic-pituitary-adrenal axis which regulates the immune system, hormones, digestion, and stress. No wonder they are all related. Practicing affirmations and gratitude helps one to feel better about their situation instead of focussing on their problems.
"When you're happy, your immune system is at its strongest point. And when you think negatively, or when you hate, or allow yourself to grow emotionally out of control, you are weakening your immune system." - Frederick Lenz
"Your heart, mind, and body - and all your sixty trillion cells - work as a team. When you carefully choose your thoughts and mental images and focus on what feels comfortable and good for your heart, you shift to a higher level of vibration, which, in turn, bolsters your immune system." - Susan Barbara Apollon
"Affirmations are powerful and wonderful thoughts that serve you, your body, your immune system, your mind, and your spirit." -Susan Barbara Apollon
"The power to achieve your best health goes beyond your immune system. It all starts with a little-known secret: loving yourself." -Louise L. Hay"
Helping, volunteering and sharing enhances immunity as well. To care for others, in general, reduces stress and improves health. It helps remove ill feelings or any resentments. A kind act doesn't have to be big or expensive, even small acts of kindness can add up to make a big difference in your happiness and health.
Laughter helps strengthens the immune system. It elevates one's mood, diminishes pain, reduces stress, and heals your body which in turn helps your health. A good laugh reduces the stress hormones and increases the infection-fighting antibodies and immune cells. Laughter also helps diffuse conflicts and strengthens relationships.
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