Longevity logo

How to Build a Strong Immunity For a Longer Life?

Build a Strong Immunity

By Anil Kumar GannaboinaPublished 3 years ago 3 min read
Like

Strong immunity supports a healthy lifestyle. Immunity is the base of human body foundation. People who often fall sick tend to have a weak immunity power and are vulnerable to any virus and illness.

A healthy and strong immune system is an intangible barrier for the body that fights the antigens from entering our body to keep us healthy. Even if external germs enter our system, the immunity system produces another barrier like white blood cells and other chemicals to destroy the unwanted invaders.

So how to make the immune system strong? Do not worry; we have the answer to all your questions here.

In various ways, you can improve your immunity systems. For example, a good diet, exercising, drinking water, etc. But before that, we have highlighted the habits you must avoid to not to weaken your immune system:

  • If you smoke and also wish to make your immune system stronger, that is not possible. You have to compromise with anyone. We will suggest, try to quit smoking as it greatly impacts your immune system and makes you vulnerable to various diseases.

  • A poor diet not only causes weight gain but also impacts the immune system. Cut out meals that include saturated fats, high calories, unhealthy oil, and other unhealthy items.

  • Hygiene is crucial. People are always advised to avoid junk food due to hygiene issues only. Anything that you eat must be well-washed and well-cooked to avoid any Foodborne illness.

Make your health your priority over unhealthy food cravings. Cut these practices out of your daily life and get ready to adopt the following practices for strong immunity:

  • Add nutritional meals to your diet plan. Fruits, green vegetables, whole grains, lean meat, low-fat dairy products, etc., are the best sources of all-inclusive nutrient foods. These items contain high amounts of protein, fibre, antioxidants, vitamins and minerals that help our immune system if taken in a balanced amount.
  • Exercising is beneficial for any age group. Even a simple walk for 20 to 30 minutes a day helps improve your metabolic strength connected with your immune system. Thus, make sure to take out at least half an hour daily as your fitness sessions.
  • We always compromise with our sleep while binge-watching. This practice greatly affects our body. While sleeping our body produces and distributes the key immune cells such as interleukin 12, cytokines, and T cells. With poor sleep, your body will fail to produce such crucial cells. Thus, 7 to 8 hours of sleep is a must for everyone, especially adults.
  • Drinking enough water is key to maintain good health. But did you know how it works and helps to boost immunity? Good hydration flushes out all the toxins from your body and reduces the chances of infection. Drink at least 4 to 5-litre water a day. Coconut water is also another option to get all the toxins out of your system.
  • Stress is the key cause of various chronic diseases. Stress increases to steroid hormone cortisol that constantly blocks the immune system to function properly. However, certain practices can help you reduce your stress levels like meditation, spending time with your loved ones and family, doing things you love, listening to music or watching your favourite shows, reducing substance intake, etc.

Apart from the above-mentioned instructions, here are some specific food choices for strong immunity:

  • Citrus fruits are great natural supplements of Vitamin C, and it enhances white blood cells production to prevent the body from infection. Citrus fruits are grapes, tangerines, lemons, oranges, limes, etc.
  • Broccoli contains vitamin A, C, E, antioxidants, and fibre. So, add it to your meals to replenish your body with its goodness.
  • Garlic and ginger make your food tastier and help reduce blood pressure levels and infections. Garlic consumption slows down arteries hardening, and ginger helps in curing sore throat and inflammatory illnesses.
  • Bell Peppers, especially the red ones, too contain Vitamin C and also Beta carotene.
  • Poultry like chicken and turkey are rich sources of Vitamin B-6 that help produce healthy red blood cells.
  • Spinach provides vitamin C to our body in abundance along with antioxidants and beta carotene. Spinach consumption increases the capability of our immune systems for infection prevention.

Now, you have the perfect guide to read and learn how to make your immune system strong. Also, various other food items help in this process like sunflower seeds, almonds, yogurt, green tea, papaya, kiwi, etc. It’s time to fill the plate with healthy and nutritious food. Follow these instructions and build a strong immunity system.

lifestyle
Like

About the Creator

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.