How to boost your immune system in 8 weeks?

What is Immune system ?

Immune system is like a defense system in your body who’s job is to protect your body from outside detrimental invaders. Here are 7 vital ways to boost your immune system in 8 weeks.

7 ways to boost your immune system in 8 weeks.

1. Fruits and Green Veggies

Fruits and Vegetables

Make sure you consume as much vegan diet as possible. Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.

You might have heard doctors recommending raw fruits to their stomach patients, well fruits help keep your digestive system healthy and are also a good source of fiber. A good tummy will help in lower stress levels, improve digestion and will extract nutrients efficiently.

2. Exercise

Morning Jogging Exercise

Feeling tired all the time ? Having a slow day ? A morning exercise routine will help activate your mind muscles and keep them active throughout the day. Exercising slows down the release of stress hormones, lower stress hormones keeps your immune system healthy. An exercise routine also helps detoxifying your body as more blood flows through your veins it helps drain more toxic chemicals from your body.

You don’t have to take a gym membership, Running (and walking for elderly) is a great complete body exercise to help you stay fit and motivated.

3. Maintain healthy weight

Healthy Weight Machine

“Eat it child, You are getting underweight..”, Too much grandma’s love can be dangerous. Are you really Underweight ?Well BMI, Body Mass Ratio is the ration of your height to your mass, and scientifically it is used to determine weather or not you have a healthy weight. You can calculate your BMI here.

BMIWeight Status
Below 18.5Underweight
18.5 – 25Healthy
25 – 30Overweight
30 and AboveObese

4. Hydration

Bottle of Water

Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system. You can also add lemon in it, its health benefits are plentiful. About 4 litres of water a day is adequate for healthy immune.

5. Sleep

Sleeping Person

8 hour sleep a day is a must for healthy immune system. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. You can read more about the study on Sleep and Immune Function here.

To get a better sleep keep your devices as far away from you as possible, most of the time reason for not being able to sleep is your environment & lifestyle. A poor lifestyle with lack of discipline causes your system’s clock unable to sync with real world, leading to unusual sleeping patterns, lack of sleep or even waking up in the middle of the night.

You can read more about healthy lifestyle in our blog 10 Ways To Healthy Lifestyle.

6. No Smoking moderate alcohol

No Smoking

Studies have shown that smoking alters the development of both innate immune cells and adaptive immune cells.

If you can’t get rid of your smoking addiction, Nicotine gum is a handy aid to help you quit smoking. It works by replacing some of the nicotine your body used to get from tobacco. Using nicotine gum can reduce symptoms such as cravings, anxiety and irritation, making it easier to stick to your goal and help you quit for good. You can buy Nicotine Gums from Netmeds or Amazon.

7. Supplements

Vitamin Supplements

Most people having a busy life aren’t able to get a balanced diet, which causes a deficiency in their body for essential vitamins, eventually leading to poor immune and making them susceptible to disease.

Although as imperative it is to fulfill body essential via a natural source, it is equally necessary if not more to prevent any nutrient deficiency. Here is a list of vital vitamins which causes direct effect to your immune system:

  1. Vitamin A
  2. B-Complex
  3. Vitamin C
  4. Vitamin D
  5. Vitamin E
  6. Folate/Folic Acid
  7. Iron
  8. Selenium
  9. Zinc

It has also been found in a study that Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. HealthKart provides you the best essential Multi Vitamin supplements for both Men & Women. You can buy the Multi Vitamin Supplement from HealthKart here.

4 thoughts on “How to boost your immune system in 8 weeks?

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