How to boost your immune system : All simple and effective ways

    HOW TO BOOST YOUR IMMUNE SYSTEM

   

 Immune system is a group or network of biological processes which protects us from any diseases.It figure out and responds to various viruses, bacteria and pathogens.It also distinguishes between healthy tissues and these disease causing tissues.Plants.animals and humans all have an immune system:creating anti bodies to fight against diseases.In this modern era with COVID-19 pandemic and various other autoimmune diseases people are getting ill rapidly and spending lot of money in hospitals however immunity system is something which won't get boosted only with immune system boosting suppliments.

     In this article I'll explain how to boost your immune system via immunity boosting foods , exercises to boost immune system , yoga to boost immune system , suppliments to boost immune system and foods that weaken the immunity system and before proceeding with all these we will also have a look at what are the signs of a weak immunity system.

What are the signs of a weak immune system?

1.Experiencing freequent cold's throughout the year is an indication of weak immune system however a person with good immune system may have 3-4 cold's throughout the year and will be healed within a week.

2.Fatigue or tiredeness even after getting an adequate amount of sleep is an indication of weak immune system.

3.Cuts on body will get healed slowly, since skin regeneration rate is too low for people with low immune system.

4.Poor digestion,gastric trouble, freequent diarrhea and constipation.

5.Long term stress, anxiety, depression and other mental illness slowly weakens your immunity system.

6.Freequent infections and autoimmune diseases are indication of weak immune system.Having pneumonia twice a year,ear infections,chronic sinusitis,blood disorders,inflammation of the internal organs are symptoms of weak immune system.

Which foods increase immunity?

There are certain vegetables,fruits and diets which act as immune system boosters, few of them are listed below:

1.Almonds are rich in vitamin E which is a major immunity booster.Having 4-5 soaked almonds or eating it directly is more than enough for a day.

2.Citrus fruits are rich in vitamin C: oranges,lemons,tangerines and limes are major source of vitamin C which boost immunity, during this pandemic vitamin C is given as a suppliment to build a good immunity system in patients who tested  positive for COVID-19.

3.Ginger has medicinal properties to kill bacteria and germs.It is often taken with honey to heal sore throat.Ginger is an immunity booster which also destroys the growth of cancerous cells, cure's menstrual problems and also decreases chronic pain.

4.Garlic is a herb which also resembles medicinal properties like ginger is  an immunity booster.It is good for lowering the blood pressure,lowering the cholesterol level in the blood and also slow down the hardening of arteries.

5.Vegetables like spinach and broccoli which have good amount of antioxidants as well as other nutrients are considered as good immunity booster's.However as long as you cook both these vehetables they will loose their nutrients, so health experts always suggest to cook these vegetables for lower period of time.

6.Sunflower seeds are rich in nutrients,vitamin E,vitamin B and magnesium:all these minerals and vitamins boost the immunity.Even pumpkin seeds act as an immunity booster since it contains adequate amount of zinc and other nutrients in it.

7.Other fruits apart from citrus fruits which boost immunity are:pappaya,pomegranate and avocado.

Exercises to boost immune system :

Indulging in physical activities make you physically fit as well as boost immunity system.Make sure to include some of these physical activities atleast 3 times a week in your daily routine.

1.Do walking or jogging atleast for 20-30 minutes a day, the more you walk the more good will be the blood circulation in your body boosting your immunity.It also flushes out the bacterias and infections from our lungs. 

2.Swimming

3.Low intensity workout or normal stretching exercises

4.Playing badminton 

5.Stretching exercises,pullups,pushups and planks

Yoga to boost immunity system :

1.Practicing suryanamaskar will boost your immunity system as well as increase your self-esteem, increases vitamin D level and also nourishes the skin.

2.Pranayama is a yoga which improves your lungs breathing capacity,reduces anxiety/depression and also boost your immunity.

3.Yoga poses which are effective in boosting immunity are:shishuasana,matsyasana,dhanurasana and halasana.

4.Few other yoga asanas like tadasana,bakasana and shalabasana are also found promising in boosting the immunity level.

What weakens your immunity system :

1.Drinking of alcohol,smoking cigarettes and nicotine.

2.Junk foods, diets with too much of sugar and fermented foods.

3.Stress,grief,loneliness,anxiety attacks and depression will weaken up your immunity system which results in to autoimmune diseases.

4.Getting exposed to too much of pollution and ultraviolet radiation from sun will weaken up your immune system.

5.Lack of sleep and consuming very less amount of water might also weaken up your immunity.Try to sleep atleast for 8 hours a day and drink atleast 10-12 glasses of water a day.

Ayurveda herbs boosting immunity :

1.Amla or Indian goosberry

2.Giloy

3.Aloe Vera

4.Neem leaves

5.Brahmi

6.Ashwaganda