6 Healthy Ways To Build Immunity

Your immunity is the body’s ability to defend itself against harmful microorganisms, viruses and other pathogens. If you have noticed that you fall sick often, feel fatigued, have tummy troubles, have slow to heal wounds and other nagging symptoms you cannot figure out, it may mean your immune system is weak.

These are warning signs you need to give your immune system some extra attention. A few lifestyle changes and new habits can help you keep your immune system healthy:

Exercise

Regular exercise is not just for losing weight and building strength, it is also an important part of promoting a healthy immune system. Multiple studies have proven that regular moderate-intensity exercise is beneficial for immunity. One way physical activity may improve immunity is by helping flush bacteria out of the lungs and air. Exercise also causes a change in antibodies and boosts the circulation of white blood cells in the body. Moreover, the slight rise in body temperature during and after exercise may prevent bacteria from growing. While these are short-term benefits, in the long-term regular exercise slows down the age-related changes that happen to the immune system, thus ensuring good health in the long run.

Recommendation: Taking daily 30-minute walks

Sleep

There is a close connection between sleep and our immunity. Regular sleep patterns strengthen our body to fight against infections. Sleep boosts the effectiveness of specialized immune cells called T cells, which contribute to the body’s immune response when a potentially harmful foreign body enters the system. A good night’s rest enhances T cell responses and promotes immunity.

During sleep, our immune system releases proteins called cytokines, which help fight infection and inflammation in the body. The lack of sleep or good quality sleep may decrease the production of these protective cytokines. In addition, our body reduces these cells when we don’t get enough sleep.

Sleep deprivation also increases the body’s recovery time if you get sick. 

Recommendation: Adults need 7 or more hours of sleep per day

Minimize Sugar

Research has shown that eating sugar hurts the body’s immunity with the body’s immune function, decreasing for hours after sugar is consumed. High spikes in sugar also allow viruses and bacteria to propagate in the body.

Recommendation: Replace your sugar craving with healthy foods such as fruits, nuts and seeds.

Healthy Diet

Food is more than just fuel for our body. It is also essential for a healthy and strong body. Eating a balanced diet comprising a range of vitamins, minerals, and micronutrients is vital to building a strong immune response in the body. During the period of infection, the body’s demand for energy increases, making it essential to have good nutrition even during periods of illness.

Furthermore, malnutrition due to excess dieting, illness, or unhealthy eating habits can impair the production and activity of immune cells in the body. Even deficiency in a single nutrient can affect immunity. 

Recommendation: Your daily diet should aim to contain fruits, vegetables, and whole grains, with little to no processed food or sugary foods. 

Multivitamin Supplements

It is not always possible to maintain a nutritious and well-balanced diet and often our meals are nutrient-poor processed foods, heavy in refined grains, and added sugars. Sometimes, due to age, illness, our body is unable to absorb nutrients from food and at other times due to pregnancy or certain medication, our body needs higher levels of nutrition to remain healthy. In these cases, along with a healthy diet, one may also take daily multivitamin supplements to boost immunity. 

Recommendation:  Hera’s Women’s Multivitamins are a brand of women’s multivitamins that are curated by doctors and backed by science. These daily multivitamin capsules help bridge these gaps in nutrition and help you lead an active and healthy life. They are made with clean, effective and safe ingredients in the right dosage so there is a greater absorption by the body with no side effects. Each capsule of Hera Women’s multivitamins contains Vitamin D3 which is essential for immunity. The capsules also have iron, boron, magnesium, folate, vitamin B12, vitamin E and vitamin K2 to give your body all the essential nutrition it needs to stay strong. 

In conclusion,

Our immune system is critical to our overall health. It helps to protect us from illnesses, wards away infections, helps in healing wounds and protecting us from chronic and life-threatening illnesses. With these minor lifestyle changes, it is easy for us to strengthen our immune function and live a healthy life.