Natural ways to boost your Immune System?

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immune system boost

Many people get sick frequently, one or the other day. Reasons could be ample but it all happens because of the Immune system. You may have heard that people usually get sick visiting other countries. There are multiple causes for this such as climate differences in various countries, cleanliness, hygiene issues, Immune systems not being susceptible to local conditions, etc. The immune system is responsible for fighting against foreign bodies and pathogens but often needs additional support.

Fortunately, there are plenty of ways to enhance our immune system that too naturally. In this article we will be looking at simple but effective Natural ways to boost the functioning of the Immune system, improving overall health and falling us less sick.

What is Immune System?

The immune system is the body’s defense system that protects us from external foreign bodies such as bacteria, harmful pathogens, viruses, etc. The defense system takes care of any damages caused by external bodies which can cause the illness. It is a complex structure of tissues and cells that work together to detect the threats inside the body.

There are two main components of the Immune system i.e., the Innate Immune system and the Adaptive Immune system.

The Innate Immune system takes care of immediate protection from foreign invaders and acts very quickly. It is the body’s first line of defense against germs and foreign bodies. Basically, this defense response is very generalized for all and works the same way for every invader. This is also called a non-specific immune system.

If the bacteria and viruses are not that powerful then the Innate system will take care of them even without showing any systems of infection. The only problem is Innate system has a very limited capacity to stop infections. So if the innate system fails to stop the germs from spreading then the Adaptive Immune system takes over the responsibility.

The adaptive Immune system is the advanced system that targets specific pathogens. Basically, it takes a longer time to develop but the response is very specific and destructive.

Parts of the Immune system are White blood cells, Lymph nodes, Spleen, Tonsils and adenoids, Thymus, Bone marrow, Skin, mucous membranes, and other first-line defenses, the Stomach and bowel.

Checklist to Boost Immune System

Foods that boost Immune

food for immunity

How important is food for the overall body’s health, it is the same for the immune system as well. Healthy food and healthy eating habits are crucial to boost the immune system. Citrus foods like oranges, lemons, and kiwis, etc which are rich in vitamin C, help in increasing the production of white blood cells that fights infections.

Did you know 70% of our immune system resides in our digestive tract? That’s why it’s important to keep our gut healthy. Yogurt is an excellent probiotic which is also referred to as good bacteria that can heal our gut and maintain its effectiveness.

Similarly, food with high antioxidants in it is also very necessary for the body as it heals from the damage done by free radicals and prevents future harm.

Supplement that enhances Immune

supplement for immunity

Supplements have been gaining popularity in almost everything. However, as the name suggests it should always be the supplement to healthy eating and lifestyle practices.

One of the most common vitamins that our body needs to boost the immune system is Vitamin D. We can get vitamin D in abundance from sun exposure but still we see many compliant of vitamin D deficiency. Thus supplements prove to be very helpful.

Similarly, Zinc is another supplement that helps in the proper function of the body’s defense system. Foods rich in zinc are spinach, broccoli, etc. The richest source of zinc is meat, beef, and seafood such as oysters, and fish.

Stress, Excercise and Immune System

excercise for immunity

If you carry more than the required stress most of the time, you will eventually fall sick. Stress has a significant impact on our Immune system and overall health. Stressed people are more susceptible to illness which is because stress release cortisol, also known as the stress hormone, which suppresses the immune response of the body against infections.

But we can’t deny the fact that stress has been integrated into our lives so deeply that it cannot be removed easily, especially in urban folks. So the only way to keep the stress out of your our at least in control is through relaxation.

Relaxation techniques and exercise include meditation, yoga, and breathing techniques which eventually take the body to a state of peace, reducing the stress hormone and improving our well-being.

Another way to compact the stress is to exercise, cardio exercises overall improve the blood circulation in the body and keep our heart healthy.

Exercise, in general, is responsible for the release of endorphins, a chemical hormone in our brain that gets released while performing any pleasurable activities. This chemical compacts the effect of cortisol. making our Immune response more effective.

Sleep and Immune System

sleep for immunity

Sleep is basically a maintenance state of our body, you may notice that most of the changes in the body happen only in the sleeping state. Since the body has very minimal effect on external factors while sleeping, your body takes care of internal changes like repairing your muscles and tissues, reducing inflammation in the body, and fighting against foreign invaders, etc.

Sleep and food are as crucial as refilling the petrol in the car. While we sleep our body releases cytokines that promote the production of T-cells in the body, which is an important part of the Immune system.

On the other hand, bad sleep can weaken the defense system of the body, leading to more vulnerable to infections and viruses.


The immune system is an integral part of our body and is the one why we are still alive. The good thing is it does not ask for any additional care but just a healthy routine. So by adopting a healthy regime, proper diet, and good sleep, we do not just boost our immune system but the entire body.

Hope you liked this article. Do check out more such interesting topics at Wellness at ConceptDive.

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