Immunity is generally defined as the ability of body to resist harmful microorganisms. According to the National Institute of Health (NIH), immune system is the body’s defense mechanism that is related with protecting the body from harmful pathogens and also limits damages of body from non infectious agents.

A strong immune system is related with creating a barrier that helps to stop invaders or antigens from entering the body. Physical barrier such as mucous membrane and skin help to form second line of defense. Immune system is also related with synthesizing WBC, which helps to destroy harmful foreign substances. It has seen that poor immune system is responsible for developing several health complications like allergies, digestive issues, frequent sickness, growth retardation and fatigue. On the other hand, poor immune system is also considered as one of the most important cause of increasing morbidity and mortality rate worldwide as it decreases the resistance power of body thus it is better for all individual to possess a healthy immune system for declining the susceptibility of becoming ill.

Here are basic eleven tips for strengthening the immunity naturally

Healthy diet

• Consumption of a healthy diet is considered as the key feature for boosting up the overall immunity of body
• Diet should contain all the six constituents of food that is carbohydrate, protein, fat, vitamin, mineral and water in correct proportion

• It is better to consume protein rich diet especially animal protein rich diet as it helps to promote the growth and functionality of immune cells
• It is better to consume chicken soup daily as it contains a component named carnosine, which helps to prevent common cold. Chicken soup can be prepared with onions, turnips, sweet potatoes, parsnips, celery, carrot, parsley, pepper and salt, all of these ingredients play significant role in slowing down the migration of WBC in the upper respiratory tract that ultimately help to relief cold symptoms

Try garlic

• Garlic has potential immune boosting activity
• Garlic has antimicrobial and antiseptic properties too thus its consumption helps to destroy harmful microorganisms and also promotes body’s resistance power

Healthy drinks

• It is better to prepare a drink with honey, ginger, lemon, turmeric and warm water and consumption of such drink significantly improves immunological responses of body and prevents colds as well
• It has seen that honey acts as natural immune booster, ginger also helps to fight against infections, lemon contains Vitamin C that helps to boost immunity too and turmeric contains curcumin that helps to regulate immune system
• Consumption of herbal tea is also very effective as it boosts immune responses of the body

Focus on Vitamin and mineral intake

• Vitamin A, D, E, C, B9, iron, zinc and selenium are the basic eight vitamins and minerals that play imperative role in strengthening the defense mechanism of body thus foods, which contain all of these micronutrients should include in regular diet
• Vitamin A helps to fight infections and strengthen the immune system. It is widely present in carrot, pumpkin and in dark green leafy vegetables
• Vitamin D helps to support immune functions and exposure to sun light can easily meet the need of Vitamin D in body whereas consumption of some foods also fulfill its requirement like organic juice, salmon, tuna, milk etc
• Vitamin E acts as potent antioxidant and helps to increase the activity of immune system.  It is generally found in nuts and seeds
• Vitamin C helps to fight infections and mainly found in citrus fruits, spinach, strawberry, kale and papaya
• Folic acid or vitamin B9 helps to improve cell mediated immunity and it is largely found in lentils, leafy greens, beans and avocado
• Iron takes part in various process of immune system and it is generally found in red meats, poultry, beans, livers, broccoli, kale, dates, spinach and sprouts
• Zinc plays imperative role in synthesizing immune cells. It is present in lean meat, oysters, beans, yogurt, crabs, and chick peas
• Selenium also helps to prevent infections and it is widely found in sea foods, poultry, meats and cheese

Consumption of whole plant foods

• Regular consumption of plant foods like legumes, lentils, pulses, beans, fruits, vegetables, nuts and seeds play significant role in strengthening immune system as they exert strong antioxidant and anti-inflammatory activities, which ultimately help to protect the body from several damages
• Whereas fibre present in plant foods help to stimulate the growth of gut microbiome, which is also associated with improving immunity

Consumption of healthy fats

• Consumption of healthy fat like unsaturated fatty acids and essential fatty acids help to stimulate the activity of T cells thus promote antibody production within body
• Whereas saturated fat and trans fat decrease cellular immune responses

Consumption of fermented foods

• Consumption of fermented foods like yogurt, kefir, sauerkraut, natto are directly linked with increasing immunological activity as they contain probiotics
• If individuals are not able to consume fermented food daily then they can supplemented themselves with probiotic supplements. These supplements play vital role in combating normal colds and flu

Engage in physical activity

• Moderate exercising like walking, swimming, jogging, riding bicycle can give the immune system a boost

• It has seen that moderate exercise is associated with boosting up the effectiveness of vaccines among people with compromised immune system

Staying hydrated

• Proper hydration is very much important for overall health as it helps to prevent dehydration
• Prolong dehydration may reduce physical activity, mood, digestive ability, cardiac functions and renal functions, which ultimately increase the susceptibility of chronic diseases thus consumption of fluid like tea, juice, coffee, soups, stews and drinking water significantly decreases the prevalence of illness

Proper sleeping

• Healthy sleeping regenerates and heals the body more effectively
• It has seen that during sleeping, body synthesizes cytokines, interleukin 12 and T cells that help to strengthen the body’s defense mechanism against detrimental invaders thus helps to reduce the risk of getting sick
• Whereas improper sleeping is associated with increasing the concentration of cortisol in body, which is not wise for healthy immune functions
• It is better to have seven to eight hours of sleep per night for optimizing health
• Consumption of some foods and beverages like passionflower tea, chamomile tea, tart cherry juice, walnuts, almonds, milk etc before bed significantly improve sleeping quality

Manage stress level

• Prolong psychological stress is associated with suppressing immune responses thus decreasing the level of stress or anxiety is considered as one of the key features for boosting up immune health
• It is better to calm the body as well as the mind for preventing anxiety disorders. Some mindfulness practices like exercise, yoga, meditation may help a person to manage his or her stress level

Factors that weaken the immune system

• Poor sleeping
• Emotional stress
• Excessive consumption of antibiotics
• Prolong exposure to UV ray
• Poor food intake
• Micronutrient deficiencies
• Inadequate hygiene
• Faulty feeding practice
• Exposure to environmental toxins

All of the above stated factors are responsible for providing a negative impact on immunity thus it is better to modify the life style and food habits to obtain a healthy immune system.

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