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Natural Ways to Boost Your Immune System

Written by QuotesLyfe | Updated on: October 21, 2021


Natural Ways to Boost Your Immune System

Be it winter, summer or any other season, people whose immunity level is low can catch cold and flu anytime. Here are some tips to boost your immunity naturally.

To boost your immune system, you may wonder how and what steps should be taken. But it is much easier than we think. We just need to change the lifestyle and diet to strengthen the body’s natural defences. Here are a few tips that may help to boost your immune system naturally.

This article will provide insights into the following topics:

  • Natural Ways to Boost Your Immunity
  • How to Boost Your Immune System Naturally
  • How can I boost my immune system fast?
  • What is the best thing to build up your immune system?
  • Tips to Strengthen Your Immunity Naturally

1. Drink plenty of fluids

Water is the best fluids as it flushes out the toxins and keeps the body hydrated. Although we are told that one should drink eight litres of water every day for some, it may be not possible. The optimum limit of drinking water should be according to the weight of a person. Vitamin c is best for the immune system, and citrus fruit juices must be included in the diet. Drinking boiled water is more beneficial as it kills unwanted bacteria in the water. When you get up in the morning, you must drink at least two glasses of boiled water to get hydrated. 

2. Exercise regularly

Regular exercise or yoga has become particularly important for every individual as it is a necessity for strengthening the immune system. Doing exercise in the morning or evening helps to balance weight, improves immunity, removes lethargy from the body, and prevents the body from diseases. Yoga asana like pranayama, chakra asana, Kapal Bhati, Vajra asana, etc. keeps digestion good and prevents gastric disorders. Exercise prevents chronic illness, heart diseases, and improves blood circulation.

3. Take less Stress

Stress drains your physical and mental energy and your ability to stay strong. Psychological stress suppresses the immune response and, it can cause mood swings and hormonal imbalances which is not good for health. Self-care is the best formula to de-stress. Read a good book, meditate, eat healthy, exercise, go for a vacation, and practice mindfulness to fill your tank and lift yourself.

4. Get good sleep

Sleeping at least 8 hours a day is considered good sleep. Sleep is a regenerative process. The body is at complete rest physically and mentally while seeping. While sleeping, the immune cells/T cells go down, and inflammation cells go up. A good immune system is a result of good sleep. 

5. Eat probiotic food

Food with living microorganisms or good bacteria adds to health benefits. Probiotics are foods to boost immunity. Fermented and cultured foods that contain probiotics must be eaten regularly. 

• Foods like kimchi and unpasteurized sauerkraut contains probiotics.

• Some milk products like cheese, yogurt, curd, lassi, kefir, leban, etc. contain good bacteria.

• Tofu, miso, natto, tamari, and tempeh, etc. contains probiotics.

Flavours of probiotics food can be strong, so start with a little at a time. One teaspoon a day can help to develop a taste for these foods. You can also take probiotic supplements as an alternative. 

6. Eat a balanced diet

One should always maintain a healthy and balanced diet. Do not eat too much at a time but eat at short durations. Green vegetables and fruits must be included in your diet to get you nutrients and vitamins. Brown rice and quinoa are the sources of proteins and carbohydrates. Processed foods such as sugars and beverages should be minimized as these have no nutrients.  

7. Supplement wisely

Supplements such as vitamin C, vitamin D, zinc, garlic, etc. may help to strengthen the body’s immune response. Consult a physician before using any supplement. 

• 1000-2000 mg vitamin C per day reduces the duration of the cold by 8%. 

• Vitamin D deficiency may increase the chances of getting sick. Taking an adequate supplement may counteract the effect.

• Taking 75 mg of zinc per day reduces the duration of the cold by 33%.

• Elderberry supplements reduce the symptoms of viral respiratory infections.

• According to a study, Echinacea supplements helped people to recover from colds more quickly. 

• Garlic supplements reduced the infection of the common cold by 30%. 

8. Limit added sugars

Added sugars and refined carbohydrates contribute to overweight. Obesity increases the risk of illness. Limiting sugar intake decreases inflammation, aids weight loss, and reduces the risk of chronic diseases like heart disease and diabetes. These diseases can weaken your immune system, and therefore, it is important to limit sugar intake to maintain a healthy immune system. 

9. Eat healthy fats

Healthy fats include olive oil and salmon, and it helps to boost your immune system. Chronic inflammation has a high chance to suppress your immunity. Olive oil helps to decrease chronic diseases like heart disease and type 2 diabetes. Healthy fats have anti-inflammatory properties that help the body to fight the virus and bacteria. Salmon and chia seeds contain Omega-3 fatty acids to reduce inflammation. 

10. Eat whole plant foods

Fruits, vegetables, nuts, seeds, legumes, etc., are whole plant foods. These are rich in nutrients and antioxidants that protect the body against harmful pathogens. The antioxidants in these foods help to get rid of free radicals and hence from chronic illnesses like Alzheimer’s and cancer.    

11. Intake of Natural Antioxidants

Turmeric has anti-inflammatory properties that help in preventing illness. It gives food like curries a distant flavour. It is particularly relevant for adults as it plays a role in preventing cancer, Alzheimer’s, and arthritis. 

• Take a sunbath or hot water bath to relax. This may help in de-stressing yourself. 

• Certain types of mushrooms help in the production of immune cells. Some mushrooms which are good for the immune system are- Shiitake, maitake, and oyster mushrooms.

• Always go for herbal remedies like herbal tea, ginseng, etc. this may help with relaxation, sleep, and stress reduction. 

12. Hygiene

According to the centre for disease control and prevention, we should simply keep our hands clean to ward off illness. One should wash its hand with warm water using soap for 20 seconds before eating, preparing food, after coughing or sneezing, using the bathroom, or going to public places.  

Even the healthiest people get sick now and then. It is especially important to take small yet important precautions for our health. The use of chemical fertilizers in the soil is increasing day by day. This eventually harms the growth and nutrient quality of the fruits and vegetables we eat and the water we drink. Therefore, one should always go for organic food which keeps the body away from diseases. 

Fast food should be completely avoided as they contribute to obesity, cholesterol, and heart diseases. Beverages like tea and coffee must be limited to one cup a day. Excess sugars gain weight. Exercise regularly 1-2 hours per day. Start your day with two glasses of warm water to hydrate your body. Drink plenty of water to wash off toxins from your body.

Keep cleanliness in your house as well as the surrounding. Use public transport or go by bicycle, as the polluted air may harm your body. Be as eco friendly as you can be. It is as important to keep the environment clean as it is for yourself.    


Certain aspects of health routine such as diet, stress management, and exercise support your immune system against harmful pathogens, viruses, and bacteria. It is totally in your hands how you feed your body and how you take care of it. 

Co-author: Shraddha Thuwal

Shraddha Thuwal is the author of the book “Let us Conquer over weakness”. She is a blogger and her work has been published in various anthologies. By writing, she aims to reach out to people, create awareness and create a positive impact globally.


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