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.
Food
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
Exercise
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
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 . Giving
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
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.
Hope you enjoyed these wise health and immunity quotes. If you have any favorites to add I would love to hear in the comments below.
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Thanks for reading, stay healthy, and stay safe.
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Nice blog!!
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Wonderful post Nisha! I appreciate all of these great tips. Definitely will keep them in mind as i go about my day. You've given me some inspiration for the kindness rock garden down the street!
Thank you so much Sa, Wonderful to hear that you loved it and it brings inspiration for the kindness rock garden . Enjoy!
These are really helpful ways to boost our immunity and a good reminder that we need to sleep. I have been lacking sleep these past few weeks due to work deadlines and I realized that it is important to slow down and get my much-needed sleep. Thank you for sharing this.
Glad this post helped to prioritize the much needed sleep .Take care and Thank you for stopping by!
Congratulations on over 100,000 views, Nisha! That's a big accomplishment 🙂 I love affirmations. I also am spending more time out in the garden lately so am getting my Vitamin D from the sun and exercise too, as well as getting away from mobile devices for a few hours at a time. I hope you are doing well and thanks for the uplifting post here!
Thank you so much Christy for the kind words! Wonderful to hear that you are able to spend quality time doing the things that you love . I am doing good , Thank you .Hope you are doing fine as well . I am catching up replying to my posts and trying to get back on track. Glad you liked this post .Appreciate your comments and support!
These are absolutely great ways to strengthen the immunity system. The immune system protects us from disease caused by bacteria, viruses and toxins, and helps remove foreign bodies and malignant cells from our system. In addition, the immune system is responsible for down-regulating immune responses against external harmless triggers such as food, or against the bodies' own tissue.
Thank you so much for reading and the feedback appreciate it!
Nisha thank you for the share and I agree with your great tips. Immunity is correlated with mental health, food, exercise and sleep... Love the quotes! 💟
Thank you for reading Suni and the lovely feedback!
"The best bridge between despair and hope is a good night's sleep.” -E. Joseph Cossmann
I completely agree with this. I also used to be such a control freak, and when I was learning to yield more and surrender, sleep was my barrier. I say, let me sleep on this. And true enough, my emotions are much easier to handle after a good night's rest. No longer in despair, my mind is clearer to make better decisions.
Thank you so much for the wonderful feedback! I totally agree , sometimes sleeping on something gives a better perspective in thinking clearly and making better decisions indeed.
Great tips! Sleep, and community are essential and often overlooked. A good laugh always does wonders for the soul and body too!
Absolutely Di, Thanks for reading and the feedback!
food, exercises, consistency and good mood. I find it very helpful to have a life schedule, it makes sticking to choices above easier
That's awonderful point having a schedule indeed helps making these choices easier! Thanks for the feedback!
This is an interesting post! I'd be really interested in knowing more about the scientific basis for saying laughter and positivity improve immunity. We know that they can be beneficial to wellbeing, and as such that could mean that you are more inclined to look after yourself (for example by getting enough sleep, eating well etc), but I've never seen a direct link before.
Yes Beth, they are more likely inter-related and improves the overall well-being which in turn helps with stress and help build a stronger immunity. There are many studies on the internet that are present one being https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686627/ show that they can help build immunity. Thanks for the feedback !
What a timely post! Very relate-able and must be practiced. Nice job. The sleep quote is deep though haha!
Thank you Michael!
Thank you for stopping by and the comments!
What great tips to strengthen the immune system! I agree that getting a good night's sleep, eating a lot of vegetables and fermented foods and regular exercise help keep you healthy!