You might ask how to support your body’s ability to fend against infections if you wish to strengthen your immune system.

A few dietary and lifestyle adjustments may improve your body’s natural defenses to better fight off dangerous pathogens, or disease-causing germs, even if increasing your immunity is easier said than done.

If you are already unwell, you must focus on getting treated by visiting a specialist to get evaluated first. In India, one may consider looking for the best hospital in Hyderabad, Mumbai, or Delhi as these cities are well known for their treatment centers.

Below are some tips to improve your immunity:

• Eat whole foods

Fruits, vegetables, nuts, seeds, and legumes are examples of whole plant foods that are high in nutrients and antioxidants that may help you defend yourself against dangerous diseases.

By battling unstable chemicals called free radicals, which may cause inflammation when they accumulate in your body at large amounts, the antioxidants in these foods assist in reducing inflammation.

Numerous health issues, including heart disease, Alzheimer’s, and several malignancies, are associated with chronic inflammation.

In the meanwhile, the fiber in plant meals nourishes your gut microbiome, or the population of beneficial microorganisms there. A healthy gut flora can boost your resistance and prevent dangerous germs from entering your body through your digestive system

Additionally, fruits and vegetables are abundant in nutrients like vitamin C, which might shorten the duration of the common cold.

• Have a probiotic supplement

Probiotics, or good bacteria, are abundant in fermented meals and fill your digestive tract.

Yogurt, sauerkraut, kimchi, kefir, and natto are a few examples of these foods.

According to research, a healthy network of gut bacteria can assist your immune system in making the distinction between healthy, normal cells and dangerous invading organisms.

• Exercise frequently

Despite the fact that sustained, intensive exercise might depress your immune system, moderate exercise can actually strengthen it.

According to studies, even one session of moderate exercise can increase the efficiency of vaccinations in those with weakened immune systems.

Additionally, consistent, moderate exercise may lessen inflammation and promote normal immune cell regeneration.

Vigorous walking, steady cycling, running, swimming, and mild trekking are all examples of moderate exercise. The majority of individuals should strive for 150 minutes or more of moderate exercise per week.

• Get enough sleep

Immunity and sleep go hand in hand. In reality, a lower resistance to illness is associated with little or poor quality sleep.

In a study of 164 healthy people, those who slept for less than 6 hours a night had a higher risk of developing the common cold than those who slept for 6 hours or more.

Your natural immunity may be boosted if you get enough sleep. You could also sleep more while you’re unwell so that your immune system can battle the sickness more effectively.

While adolescents require 8 to 10 hours of sleep per night, adults should strive for 7 or more hours, while smaller children and newborns may need up to 14 hours.

Try limiting screen time for an hour before bed if you’re having trouble falling asleep because the blue light from your phone, TV, and computer may interfere with your circadian rhythm, or your body’s normal cycle of wakefulness and sleep.

Other suggestions for good sleep hygiene include using a sleep mask or sleeping in a fully dark room, establishing a regular bedtime, and exercising frequently.

• Eat healthy fats

By reducing inflammation, healthy fats like those in salmon and olive oil may improve your body’s immunological response to infections.

Chronic inflammation can impair your immune system even though low-level inflammation is a common reaction to stress or injury.

Olive oil, which has powerful anti-inflammatory properties, is associated with a lower chance of developing chronic conditions including heart disease and type 2 diabetes. Additionally, its anti-inflammatory characteristics can aid your body in fending off dangerous viruses and germs that cause illness.

Omega-3 fatty acids, found in foods like salmon and chia seeds, work to reduce inflammation.

• Limit sugar intake

According to recent studies, processed carbohydrates and added sugars may contribute significantly to overweight and obesity.

Additionally, being obese may make you more susceptible to illness.

An observational study of almost 1,000 people found that after receiving the flu shot, persons with fat had a double the risk of developing the illness than people without obesity.

Limiting your sugar intake can help you lose weight, reduce inflammation, and lower your chance of developing chronic diseases like type 2 diabetes and heart disease.

Limiting added sugars is a crucial component of a diet that strengthens the immune system because obesity, type 2 diabetes, and heart disease may all erode your defenses.

Aim to consume no more than 5% of your daily caloric intake as sugar. For a person following a 2,000 calorie diet, this equates to about 2 tablespoons (25 grams) of sugar.

• Manage stress

Long-term stress causes abnormalities in immune cell activity and inflammation. In instance, persistent psychological stress can lower a child’s immunological response.

Exercise, writing, yoga, and other mindfulness exercises are some activities that may aid with stress management. A certified counselor or therapist, whether in person or remotely, may also be of use to you. Basically, your immune system can be kept healthy by reducing your stress levels through meditation, yoga, exercise, and other practices.

You may alter your food and lifestyle in a number of ways right now to boost your immune system.

Among them include cutting back on sugar, drinking enough water, exercising frequently, getting enough sleep, and controlling your stress levels.

None of these recommendations can stop COVID-19, but they might strengthen your body’s natural defenses against harmful pathogens.