How to Increase/Boost Immunity System?


  • Increase Body Immunity
  • Increasing Immunity during Changing Seasons
  • Boosting Immunity in Medical Conditions
  • Improving immunity in all Age Groups
  • Boosting Immunity in Both Sexes
Increase Body Immunity

Yoga for Immunity

Yoga is a holistic practice which strengthens our body physically as well as mentally. As a result, the body’s defense mechanism also improves in such a condition. A healthy life can be easily achieved if we learn to adopt a healthy lifestyle, healthy food choices and regular practice of yoga. Ayurveda, yoga and meditation are the ideal factors to strengthen ones immunity

Yoga for Improving Immunity

Yoga is not an alternative to medicines but rather a precautionary measure to keep diseases at bay and yoga practice helps develop the body and mind bringing a lot of health benefits

It’s difficult for our body to keep the pathogens at bay when the immunity levels are down and people around us are sneezing and coughing. Though we cannot evade from being in contact with those who are ill, but can certainly work our way to strengthen our defense mechanism.

Medication – Cause for Low immunity

Antibiotics and other medicines do help the body recover from the disease but they don’t help improve the body’s immunity. Yoga, perhaps, is one of the most effective and time-tested natural immunity

boosters that we can adopt for a healthier life. It is an ancient art that strengthens the body and also relaxes the mind. Source: www.artofliving.org

Ayurveda for improving immunity

Ayurveda, the oldest medicinal system in the world, states the power of the body that prevents the development of diseases or resists a developed disease is called immunity. In Ayurveda, strong immunity or strong resistance to disease is called ojas (protection) and the ability of body to discriminate effectively between foreign bodies and healthy cells and tissues is called tejas, or intelligence of the body. Because of tejas, our cells know how to communicate with each other via hormones and other chemical messengers.

Ayurveda for Immunity

There are various aspects which cause low immunity in body,  genetic factors, stress, poor mental health, negative emotions (guilt, anger, envy, jealousy), overuse of antibiotics, metabolic disorders (being obese), lifestyle (lack of exercise) and poor diet.

Stress causes Low Immunity

Some Ayurvedic tips can be easily incorporated in our daily routine to boost immunity. Like

  • Avoid simple sugars in any form
  • Limit alcohol,
  • Avoid processed foods, microwaved foods, canned foods and foods with preservatives.
  • Never drink ice water.
  • Always include spices into cooking, such as turmeric, black pepper, cumin, coriander.
  • Sip hot water or fresh ginger tea throughout the day to boost the digestion.
  • Use clarified butter (ghee) for cooking.
  • Do not overcook your food.
  • Eat on fixed timings every day ant fixed intervals.
  • Fast one day a week, if possible.
  • Ayurvedic supplements that increase the power of digestive fire and support strong immune function can also be included in daily diet.
Food for improving immunity
Turmeric for increasing immunity

Exercise for Boosting Immunity

An exercise regime or any moderate Physical activity like cycling, walking or jogging is believed to help flush bacteria out of the lungs and airways. Exercise causes changes in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that helps fight diseases. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.

Exercise for increasing immunity

Exercise is believed to increase the production of macrophages, which are cells that attack the kinds of bacteria that can trigger upper respiratory diseases. More recent studies show that there are actually 

physiological changes in the immune system that happen when a person exercises. Cells that promote immunity circulate through the system more rapidly, and they're capable of killing both viruses and bacteria. After exercising, the body returns to normal within a few hours, but a regular exercise routine appears to extend periods of immunity.

 The fleeting rise in body temperature during and immediately after exercise is said to prevent bacteria from growing. This temperature rise may also help the body fight infection better. Exercise also slows down the release of stress hormones. As stress increases the chance of illness. Lower stress hormones may protect against illness.

Exercise is good but one should not overdo it. People who already exercise should not exercise more just to increase their immunity.

Source : www.medlineplus.gov and www.coreperformance.com

Diet for Improving Immunity

It is not only important to eat Intelligently at proper intervals, in right quantity and on fixed timings but is also important to eat intelligent foods which include fresh fruits, vegetables, whole grains, legumes and light dairy products. If you choose fresh, whole foods that are not altered by processing, then your meal is going to wake up the intelligence of nature and convert quickly to ojas there by leading you to healthy immunity.

Food habits for good immunity

Foods that are processed, canned, frozen or packaged are harder to digest as they include harmful ingredients such as chemical preservatives these are dumb foods, because they block nature's intelligence from reaching our cells

Organically grown foods are chemical free and best because they are said to contain more minerals. Vegetarian proteins such as paneer (homemade cheese), milk, and pulses (split-mung dhal, lentils and other small, split beans) enhance ojas and immunity. Meat is not a recommended protein as it is difficult to digest

Healthy foods for boosting immunity

Fruits like Apples support the immune system because they contain antioxidants and both insoluble and soluble fiber, which cleanse the bowel. Fruits such as pears, peaches, plums, sweet pineapple and mangoes enhance immunity Pomegranate seeds are also excellent boosters of immunity.

Apple improves immunity
Plum for good health

Include loads of leafy vegetables and salads in your diet and do not forget the daily dose of immunity boosting spices such as turmeric, cumin and black pepper in your food. Do say no alcohol and cigarettes and a big yes to fresh fruit juices and smoothies as often as you can

Source – www.healthline.com

Increasing Immunity during Changing Seasons

In changing season people are more vulnerable to respiratory problems as body functions differently in each season, and in the transition between the hot and cold seasons the digestive fire can start to oscillate dramatically. Thus it is important to adjust your diet and routine for the seasonal transitions, or else body’s immune system will weaken by respiratory illnesses and allergies.

Source – www.webmd.com

Improving Immunity in Summer Season

In summer immune health has a great chance to get stronger. 20 minutes a day outside between 11 am and 4 pm with as much unprotected skin as possible for it to produce vitamin D is an ideal thing to do. Remember that your shadow has to be shorter than you for vitamin D to be produced in your skin. In 20 minutes your body will make between 10,000 and 15,000 IU of this sunshine vitamin depending on your age and skin pigmentation, which will boost your immune health over the course of summer if you do it daily. This will allow for vitamin D to be stored in your body for those dim winter months.

Vitamin D – Sunlight for immunity

Walking, jogging, playing outdoor games, swimming, bicycling should not be kept at bay in summer season. It is scientifically proven that moderate exercise elevates Glutathione levels in your body which in turn boosts your immune system.

Jogging
Swimming

In this season of abundance it is easy to include more fresh fruit and vegetables into your diet, especially all varieties of berries and melons. So, eat more of these than usual. Instead of your regular lunch or even dinner try a bowl of fresh fruit, curd and berries, or a vegetable salad with uncooked broccoli, cauliflower, spinach, cucumber and parsley - all assisting in glutathione production and its proper functioning.

Berries
Watermelon
Cucumber

And most importantly, consume lots of liquids. Make your own healthy fresh fruit juices and lime water to stay hydrated throughout the day, no matter where you are - at home, in your office, or travelling.

Source - www.immunehealthscience.com

Improving Immunity in Winter Season

In this season people are more vulnerable to respiratory problems as body functions differently in each season, and in the transition between the hot and cold seasons the digestive fire can start to oscillate dramatically. Thus it is important to adjust your diet and routine for the seasonal transitions, or else body’s immune system will weaken by respiratory illnesses and allergies.

20 minutes a day outside between 11 am and 4 pm with as much unprotected skin as possible for it to produce vitamin D is an ideal thing to do. Remember that your shadow has to be shorter than you for vitamin D to be produced in your skin. In 20 minutes your body will make between 10,000 and 15,000 IU of this sunshine vitamin depending on your age and skin pigmentation, which will boost your immune health over the course of dim months of winter, if you do it daily in every season.

Any activity like walking, jogging, bicycling should be adopted as this season tends to keep you indoors and lack of exercise will lead to excess fat which will suppress immunity of the body. It is scientifically proven that moderate exercise elevates Glutathione levels in your body which in turn boosts your immune system.

Carrot
Leafy Vegetables
Kiwi

Include more fresh fruit and vegetables into your diet, especially orange, limes, apples, kiwi, spinach, celery, carrot etc as these are rich in Vitamin A, c and B6 and also iron, zinc, foliate and folic acid, eat more of these than usual. And most importantly, consume lots of liquids to stay hydrated throughout the day, no matter where you are - at home, in your office, or travelling. Don’t forget to say a big no to temptation of alcohol and smoking to keep your immune system healthy

Source – www.healthline.com

www.mapi.com

Boosting Immunity in Medical Conditions

There are various aspects which cause various medical conditions, genetic factors, seasons, certain foods, stress, poor mental health, negative emotions (guilt, anger, envy, jealousy)etc. Thus boosting immunity and adopting healthy lifestyle is extremely vital on regular basis to keep these conditions at bay.

Immunity for Medical Conditions

Healthy diet, adequate sleep and meditation are believed to be important pillars of health, when unwell. These three areas require special attention. Rest helps boost a depressed immune system. Good diet gives is much needed nutrients for a speedy recovery and meditation keeps our mind calm.

Source – www.mapi.com

Boosting Immunity in Pregnancy

In Pregnancy immune system is naturally suppressed to accommodate the growing baby and an attack by any other virus or a disease or a cold and flu is potentially a bad combination. To boost mother’s immunity naturally and keep unborn baby safe, some basic steps are highly recommended.

Pregnancy

If not advised otherwise by your doctor, minimum of 30 minutes of physical activity most days is a must. It is strongly believed that exercise helps boost immunity by releasing antibodies and white blood cells quickly into the blood stream when one exercises. It is a natural stress reliever, which decreases our chance of developing an illness.

Staying hydrated is necessity as body functions at an optimal level. One must aim for about eight to ten glasses of water a day to support your immune system. Intake of vitamin C, Iron, zinc and folic acid are of utmost importance in these days. Though it is safe to take some supplements for all the mentioned requirements it is recommended to get a daily intake of these through a variety of foods like strawberries, bell peppers, spinach, amla, honey, garlic, orange juice and other fruits as opposed to taking an extra supplement. Another rich inclusion in the diet in these days can be garlic. One clove of garlic combats bacteria and infection with 5 mg of calcium, 12 mg of potassium and more than 100 sulfuric compounds. It is most powerful raw.

Additionally, ensure your sleep timings are fixed and long enough for your immune system to stay healthy and do follow hygiene regimes more diligently than ever. Try your best to say no to junk and fatty foods and a bid yes to salads fresh fruit juices and curd for best immunity and digestive system.

Source – www.pregnancyandbaby.com  www.ninenaturals.com

Improving immunity in Cold

Generally the culprits behind colds are digestive impurities (ama) and cold temperatures. Both elements  can throw the body's digestive fire (agni) out of balance. This digestive fire regulates moisture in the body. An imbalance allows mucus to pile up in the upper body.

Changes in lifestyle and Diet can not only help to fight the cold but may also keep it at bay.

Diet

Take a bit of fresh ginger before meals. It helps stimulate the digestive fire (agni) and reduce impurities. Follow a nutritious diet. That means lighter foods, such as soups, salads, fruits, protein sources and lean meats. These foods are easy to digest and allow the body to direct more energy toward healing itself. Drink plenty of water and avoid consuming sugary beverages. Inclusions of spices and herbs such as Tulsi leaves, cloves black pepper, turmeric and honey when fighting cold.

Lifestyle

Avoid alcohol and smoking. This includes avoiding secondhand smoke as much as possible. Excessive smoking and alcohol use adds stress to your lungs and immune systems, making it harder to provide the needed balance to prevent infections.

Exercise regularly. Select an exercise routine that you enjoy so you are more likely to stay with it for 45 min a day. Maintain a healthy weight. If you are overweight or obese, take help with a diet plan that can help you get started towards your weight-loss goal.

Exercise for increasing immunity

Control your blood pressure which means reducing stress in your life is of utmost importance. High blood pressure leads to cardiovascular disease, which compromises organ function and blood flow. While there are no screening tests for viral infections like the common cold, routine screenings for other diseases helps to keep your immune system strong to fight off all the diseases.

Source – www.mapi.com www.prevention.com

Improving immunity in sickness

Our immune system plays two vital roles in our body. First, it responds to foreign organisms by producing antibodies and stimulating specialized cells which destroy those organisms or neutralize their toxic products. Thereby defending against germs, viruses, bacteria, and the like. And second, it guards over the cells of our body to ensure that they are not abnormal or degenerating.

How to improve immunity during sickness

In sickness we need to take extra care of our diet to strengthen our immune system and have speedy recovery. This immune boosting exercise is end emailing and easy to follow

  • Include various combinations of fresh fruit and vegetables juices such as Apple, orange, grapefruit, tomato, watermelon, celery, honey, carrot ginger, strawberry, turmeric, kiwi, mint, spinach and lettuce in your diet. When consumed in recommended combinations can be very supportive of in boosting your immune system as these are extremely rich sources of vitamin A, C,B-flat, iron, calcium, magnesium, zinc, foliate and folic acid.

Source – www.mapi.com www.healthline.com

Increasing Immunity against Allergies

Healthy diet, adequate sleep and meditation are believed to be important pillars of health, when allergies attack our immune system, these three areas require special attention. Rest boosts a depressed immune system. During a bout of allergy, our immunity is weakened. Hence it is important to get a good night’s sleep.

Boost Immunity for Allergies

During allergen attack our immunity is under attack, so to speak. So getting enough sleep during the night becomes imperative.

There are various aspects which cause allergies, genetic factors, seasons, certain foods and even stress and poor mental health, negative emotions (guilt, anger, envy, and jealousy) etc. Thus boosting immunity and adopting healthy lifestyle is extremely vital. Some tips can be easily incorporated in our daily routine to achieve this -

  • Organically grown foods are chemical free and best because they are said to contain more minerals. Vegetarian proteins such as paneer (homemade cheese), milk, and pulses (split-mung dhal, lentils and other small, split beans) enhance immunity. Meat is not a recommended protein as it is difficult to digest.

Source – www.mapi.com  www.dailymail.co.uk

Improving immunity in all Age Groups

The immune as well as the endocrine system experiences profound changes with aging, thereby increasing the susceptibility to infectious diseases and decreasing the efficacy of vaccination. Both men and women at advancing age exhibit reduced abilities to mount appropriate antibody responses. On other hand due changing weather, pollution, sedentary lifestyle (due to dependence on TV, Tabs and phone) even children are easy targets of germs and diseases. Thereby making focus on strengthening of immune system of utmost importance for all age groups.

Source – www.webmd.com

Boosting immunity for Babies and Toddlers

We all know that majority of childhood illnesses are caused by viruses which obviously means improving immunity of you baby is the only solution. Some less challenging tips to do so are

Serve more fruits and vegetables such as Carrots, green beans, oranges, strawberries as they all contain immunity-boosting phytonutrients as vitamin C and carotenoids which are said to increase the body's production of infection-fighting white blood cells. So try to get your child to eat five servings of fruits and veggies a day.

Boosting immunity in Babies

Boosting sleep time can also enhance the working of immune-system weapons that attack microbes and harmful cells. A newborn may need up to 18 hours of rest time a day, toddlers require 12 to 13 hours, and preschoolers need about 10 hours.

Breast-feed is a best gift that a mother can give to her child. Breast milk contains turbo-charged immunity-enhancing antibodies and white blood cells which guards baby against ear infections, allergies, diarrhea, pneumonia, meningitis, urinary-tract infections, and sudden infant death syndrome.

Exercise is known increase the number of natural killer cells in adults and same benefits apply to kids too. Exercise as a family to get children into a lifelong fitness habit, be a good role model.

Teach those fighting germs, this doesn’t boost immunity, but is a great way to reduce stress on your child's immune system. Washing their hands often with soap, change toothbrush every four months, banish secondhand smoke, cigarette smoke contains more than 4,000 toxins, most of which can irritate or kill cells in the body.

Source – www.parents.com

Boosting Immunity in Adults

Boosting Immunity Adults
  • Boosting your immunity can actually be very simple if you set a routine or a pattern for yourself.
  • Sleep deprivation and stress causes hormonal changes which in long run suppresses immune function. Avoid tobacco smoke as it undermines basic immune defenses and raises the risk of bronchitis and pneumonia in everyone.
  • Drink less alcohol as excessive consumption diminishes the immune system and increases vulnerability to lung infections.
  • Studies show that eating generous portions of vegetables, fruits, nuts, and seeds improve antibody response and provide your body the nutrients which your immune system needs. 
  • Catch some rays, 10-15 min in Sunlight (minus sunscreen) triggers the skin’s production of vitamin D.
  • Go for garlic. Garlic is a broad-spectrum antimicrobial agent and immune booster; add it to foods just before serving.
  • 45 min of any physical activity, walking, jogging, cycling or playing badminton with your friends and kids causes changes in antibodies and white blood cells (WBC) in your body. WBCs are the body's immune system cells that brawl disease. So go for it.

Source – www.everydayhealth.com

Improving immunity in Children/Kids

Developing a healthy immune system for a child should start from the first day of your baby’s birth. And nothing works better than the mother’s milk as it is enriched with lifesaving anti-bodies. “You are what you Eat! “There can be nothing truer than this adage. So serve lots of fresh fruits and vegetables at least 3-5 portions a day to your kids as they are rich source vitamins and minerals and antibodies. Include vegetables in cooked and uncooked form. Certain level of discipline should be maintained for proper growth and nutrition, like regular mealtimes for kids at regular intervals which leads to healthy digestion and leads to better immunity. Explain those disadvantages of Junk food too.

Ensure consumption of foods rich in vitamin C in your house as they are known to boost immunity. Oranges, lemons, Amla or Indian gooseberry are full of this vitamin. Add curd and fermented foods to your child’s diet. These contain pro-biotics which keeps your gut healthy and also protect you against infections.

Immunity in Children

Teach those fighting germs, this doesn’t boost immunity, but is a great way to reduce stress on your child's immune system. Washing their hands often with soap, change toothbrush every four months, banish secondhand smoke, cigarette smoke contains more than 4,000 toxins, most of which can irritate or kill cells in the body.

Boosting sleep time can also enhance the working of immune-system weapons that attack microbes and harmful cells. Toddlers require 12 to 13 hours of sleep and preschoolers need about 10 hours and others minimum of 8.

Too much time in front of TV makes your child lethargic which has adverse effect on child’s health. Instead exercise as a family to get children into a lifelong fitness habit, be a good role model. Exercise is known increase the number of natural killer cells in adults and same benefits apply to kids too.

Source – www.shishuworld.com

Improving Immunity in Elderly/Senior Citizen

Having any form of illness is bad enough at any age, but for the elderly, getting sick can be a very serious matter. Even a mild case of the flu can easily turn into pneumonia for elderly patients, and that can quickly turn into a life-threatening situation.

Boosting immunity for Senior Citizens

Whether you are caring for an elderly loved one in your home or just trying to keep them happy and healthy, it is important to take a proactive approach in strengthening their immune system. While getting age appropriate vaccinations and having regular physicals is a good start, those are not the only things you can do to protect your loved one from the discomfort - and the danger - of falling sick.

Here are some simple tips which shall help you in boosting immunity of your loved ones

  • Avoid simple sugars in any form
  • Limit alcohol as it suppresses the functioning of immunity when consumed in excess.
  • Avoid processed foods, microwaved foods, canned foods and foods with preservatives as they are very difficult to digest.
  • Don’t serve ice water.
  • Always include spices into cooking, such as turmeric, black pepper, cumin, coriander as they boost the functioning of immune system.
  • Serve hot water or fresh ginger tea throughout the day to boost the digestion.
  • Use clarified butter (ghee) for cooking.
  • Do not overcook your food.
  • Serve food on fixed timings every day ant fixed intervals.
  • Irrespective of age, 30-40 minutes of physical activity, may be simple walking is a must along with spending 20 min in sunlight for the daily dose of vitaminD
  • Ayurvedic supplements that increase the power of digestive fire and support strong immune function can also be included in daily diet.

Source: www.healthline.com www.everydayhealth.com

Boosting Immunity in Both Sexes

Males and females differ in their immunological responses to foreign and self-antigens and show distinctions in innate and adaptive immune responses. Certain immunological sex differences are present throughout life, whereas others are only apparent after puberty.

Certain researches believe that a gene called Module 52 that was highly activated in men increases higher levels of testosterone and decreases the immune response in men, but in today’s polluted environment it’s must for both sexes to incorporate changes in lifestyle and diet to strengthen immunity.

www.everydayhealth.com

Boosting immunity system in Males

In today's life we deal with various stresses; emotional, physical, work related and environmental causing various lifestyle diseases, hampering our immune system.  Men have dual responsibility of being bread earner and helping with running errands for home, there by getting exposed to germs of every form.

Thus following lifestyle changes are highly recommended to boost your immunity.

  • Limit alcohol, it suppresses the functioning of immunity when consumed in excess.
  • Say no to smoking (second hand smoke too). It hampers functioning of our lungs.
  • Avoid processed, microwaved and canned foods as they are very difficult to digest due to preservatives.
  • Sip on hot water or fresh ginger tea throughout the day to boost the digestion.
  • Eat lots of salads and leafy vegetables to get your vitamin A,C and B6, folic acid, iron etc.
  • Sleep well no matter what. 7 to 8 hours at least.
  • Eat food on fixed time every day and fixed intervals. Give yourself priority.
  • 30-40 minutes of physical activity, may be simple walking is a must along with spending 20 min in sunlight for the daily dose of vitamin
  • Hygiene and skin care is not only for women thus should not ignored be, washing hand frequently is basic and must.
  • Ayurvedic supplements that support strong immune function can also be included in daily diet.

Source – www.menshealth.com

Boosting immunity system in Females

In today's life we deal with various stresses; emotional, physical, work related and environmental causing various lifestyle diseases, hampering our immune system.  Today’s women either have dual responsibility of being domestic engineer and the bread earner or are running all the errands there by getting exposed to germs of every form. Thus following lifestyle changes are highly recommended to boost your immunity.

Increasing Immunity in Female/Woman
  • Limit alcohol, it suppresses the functioning of immunity when consumed in excess.
  • Avoid processed, microwaved and canned foods as they are very difficult to digest due to preservatives.
  • Use more turmeric, black pepper, cumin, and coriander as they boost functioning of immune system.
  • Sip on hot water or fresh ginger tea throughout the day to boost the digestion.
  • Eat lots of salads and leafy vegetables to get your vitamin A,C and B6, folic acid, iron etc
  • Sleep well no matter what. 7 hours at least
  • Eat food on fixed timings every day and fixed intervals. Give yourself priority.
  • 30-40 minutes of physical activity, may be simple walking is a must along with spending 20 min in sunlight for the daily dose of vitamin D.
  • Hygiene should not ignored be, washing hands to vaginal cleaning. It’s basic and must.
  • Ayurvedic supplements that support strong immune function can also be included in daily diet.

Source: www.shape.com