Today the modern world is facing its most challenging time. No one in the real world could have thought that a virus will camouflage the whole world. Every person is afraid of that Coronavirus COVID19. As there is no vaccine available against this disease, therefore only the immune system of a person is held reliable to prevent this disease. There are a lot of talks about the importance of the immune system and also about how to increase the immune system of our body. Today we will discuss this topic and will find out some ways that will help you to improve your immune system.


First of all, you should keep this fact in mind that the immune system cannot prevent you 100% from this virus. The only reliable solution is social distancing and proper hygiene, which every country is maintaining among people. Here are some points which will surely help you to increase and boost up your immunity and immune system.


Sleep and immunity are related closely. Incomplete or poor quality sleep is linked to a higher probability of sickness. The people who sleep fewer than 6 hours each night are more likely to catch a cold than those who sleep 6 hours or more each night.

Getting adequate rest can surely strengthen your natural immunity. Also, you may sleep more often when you get sick to allow your immune system to fight the illness in a better way.


Grown persons should get seven or more hours of sleep, while teenagers need 8–10 hours, and younger children and infants should get up to 14 hours of sleep. If you’re having difficulty in sleeping, try to limit the screen time for an hour before bed, as the blue bright discharged from your handset, TV, and computer may disrupt your circadian rhythm or your body’s natural wake-sleep cycle.

Sleeping in a black room or using a sleep veneer, going to bed at a similar stage nightly, and working out regularly are some first steps needed to be taken for a good sound sleep. This can also help us to boost our immunity against Corona Virus (Covid-19).


You should eat whole plant foods like fruits, vegetables, nuts, seeds, and legumes because they are rich in nutrients and antioxidants that will surely give you an upper hand against harmful pathogens.

Chronic inflammation is closely linked to various health problems, including heart disease, Alzheimer’s, and certain cancers.


The fiber in plant foods provides your gut to the community of healthy bacteria, which is called the microbiome, in your stomach. A healthy instant microbiome can increase your immunity by many times and help keep harmful pathogens away from ingoing your figure via your digestive tract. Furthermore, fruits and tubers are opulent in nutrients like vitamin C, which is an essential source of increasing immunity which may reduce the duration of the common cold۔


Olive oil and salmon like eatables possess healthy fats, which may lift your figure’s resistant reaction to pathogens by decreasing inflammation. While the low-level infection is a normal answer to stress or injury, chronic inflammation can be very dangerous by suppressing your immune system. Olive oil, which is highly anti-inflammatory, is useful to a decreased risk of chronic diseases like heart disease and type-2 diabetes. Plus, its anti-inflammatory kinds of stuff may aid your figure to fight off damaging disease-causing bacteria and viruses at the same time. Similarly, Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.


Gut health and immunity are deeply interconnected to each other. Fermented foods like yogurt, Sauerkraut, Kimchi, and Natto, and Pro-biotics may bolster your immune system by helping it identify and target harmful pathogens. This means that the gut plays a very vital role in increasing immunity. Therefore gut health is essential to enhance your protection.


Useful researches suggest that added sugars and refined carbohydrates can contribute disproportionately to overweight and obesity. Obesity may, in a way, increase your risk of getting sick. Curbing your sugar intake can reduce the chance of inflammation and aid losing weight and thus dropping your danger of chronic health conditions like type-2 diabetes and heart disease. You should try to limit your sugar intake to less than 5% of your daily calories. This will help us to boost immunity against Corona Virus (Covid-19).


A lengthy intense workout can suppress your immune system, but a moderate exercise can give it a boost. A single period of enough workout can boost the effectiveness of vaccines in people—the people who have compromised immune systems. Also, the regular and average exercise may reduce inflammation and help your immune cells regenerate themselves regularly. Examples of moderate exercise are brisk walking, steady bicycling, jogging, swimming, and light hiking, etc. Many people should target for at least two and a half hours of moderate exercise per week, if not 300 minutes.


Water is a lovely thing. It is essential and necessary for the survival of any living being. Dehydration can cause headaches and can affect your physical performance, focus, mood, digestion, and the functioning of the heart and kidney. These complications can lead to susceptibility to illness. To prevent dehydration, you should drink enough liquids daily to make your urine look pale yellow. Water is also good because it’s free of calories, additives, and sugar.


While tea and juice are also hydrating, it is recommended to limit your intake of fruit juice and sugarcoated tea as of their high sugar content. As general advice, you should drink when you are thirsty and stop when you do not feel thirsty. If you do workout forcefully, work outside, or live in a hot climate, then you may need more fluids. It’s important to note that older adults drink less water, as their bodies do not signal thirst properly. Therefore, older adults need to drink regularly, even if they do not feel thirsty. This will surely help us in boosting immunity against Corona Virus (Covid-19).


Stress is a big enemy of your immune system. You should always try your best to lower your stress level by hook or by crook. You can reduce your stress levels through meditation, yoga, exercise, and other practices. It can help keep your immune system functioning properly.


Taking some food supplements has always been a good idea. But it would be best if you chose them wisely. Studies show that these food supplements do not affect COVID-19. Some supplements may strengthen the general immune response of your body. They may include Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, and Garlic. Again I will tell you that while these supplements demonstrated potential in the studies mentioned above. That doesn’t mean they’re effective against COVID-19.


In the bottom line, we can say that you can make several lifestyle and dietary changes today to strengthen your immune system. These changes include reducing your intake of sugar, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Although none of these suggestions can prevent Corona Virus (COVID-19), yet they may reinforce your body’s defenses against harmful pathogens.

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