There are countless ways to boost your immunity and lead a healthy life. But you can never ignore the changes in the atmosphere and the spread of infections. Hence it is always better to prepare yourself for what nature has to offer you. Here we have explained on home remedies that can boost your immune system.
The immune system has a vital function to fortify your body against infections. Low immunity is equal to living only to die anytime. This is the reason why AIDS is one of the fatal diseases that a man can suffer from. This is why doctors tell you that to eat healthy is to live healthy. These are the prerequisites for improving our immune system. Before getting to that, let us understand how our immune system functions every day.
The Functioning Of Immune System
The main function of our immune system is to guard us against infectious diseases. Any failure or discrepancies in its functioning will result in vulnerability to diseases. The immune system comprises of cells of types T-cells and B-cells. The T-cells or lymphocytes fend off foreign materials which are causing the illness. While the B-cells generate antibodies to counter-attack the harmful foreign materials. Thereby, the immune cells do a great deal of work in removing the harmful molecules from the body. This system also repairs the damage caused by these foreign molecules. This way they ensure complete and thorough recovery.
Hence it is important to maintain the immune system 1in a proper manner. There are certain remedial methods for this purpose. These methods are being followed for ages by the human community. It happens like that for a reason and their medicinal capacity is enough testimonial to it.
The human evolution has resulted in two major consequences. One is the technological revolution. The other is the reduced capacity of our immune system. These two consequences are very much related to one causes the other. The viruses and bacteria continue to cause damage to the sanity of our surroundings. This has a direct effect on our immune system. Hence it calls for the need to boost one’s immunity.
Home Remedies To Boost Your Immune System
Here are some of the most effective home remedies which can boost your immune system.
Only the harmony of a healthy life can help us live longer and stronger. It is important to equip the immune system with enough strength to prevent or fight the diseases. As they say, prevention is always better than cure. Hence prepare your body to prevent the diseases rather than praying for cures. This is possible by adopting small changes to our daily routine and diet.
1. Red Wine
Consumption of alcohol is a cardinal sin in most of the religions and customs. Little they know about its medicinal benefits. The red wine when consumed under a monitored amount can act as a good immunity booster. The properties of red wine include killing harmful bacteria like salmonella. It also provides protection against common conditions like cold and fever.
But, there has to be a check on the consumption amount or else it can damage the liver. Sometimes even backfire at the immunity and compromise it against diseases. The alcohol family also has the capability to reduce the stress and help you feel relaxed.
2. Fruits and Vegetables
An apple a day keeps the doctor away. This is what we learn as kids and it is very true. All essential nutrients required to boost your immunity is available in them. By consuming them in a balanced amount, you are able to get enough nutrients for your daily energy. It also supports in improving your immunity by proving folic acid.
The folic acid is essential to produce antibodies which will provide disease resistance. This is especially the case with green leafy vegetables and fruits. Their nutrient inventor delivers a range of benefits. They help in the activation of vitamin A and build WBCs. The vitamin-E supply protects you from various respiratory diseases. They often come as a big help for pregnant women and sick patients in recovery.
3. Green Tea
This contains a very specific ingredient which can fight bacteria and viruses. It also helps to increase the production of immunity cells. This is epigallocatechin gallate which is a flavonoid. Green tea also contains adequate amounts of antioxidants. These antioxidants can flush out the toxins from the system.
Regular consumption of green tea can steer you clear of cardiovascular diseases and strokes. Some even say that it is effective against cancer. Hence add green tea to your everyday diet to live healthy.
Preparation of green tea is very simple these days. Dip the tea bag in a cup of hot water and leave it to soak. After a few minutes remove it and add honey. Now all you have to do is drink your cup of tea.
This calls for extra emphasis because of its antiviral, antibiotic, antifungal properties. Garlic stands out from its vegetable family because of its enhanced capacity to improve immunity. It offers protection against several diseases and conditions. Consumption on regular basis, show positive results.
The benefits include reduced inflammation due to acne or external wounds. It helps to control sclerosis, arthritis, blood pressure and cholesterol. It is also known for its cancer treatment properties which makes it special for its class.
Take few cloves of garlic on an empty stomach every day. And add a paste made of garlic or only the essence while cooking your meal. This will provide you with all the necessary nutrients that garlic can supply.
5. Fish and Meat
Fishes are the protein-rich food items in the meat family. Both fishes and meat are a naturally available remedy to boost immunity. Fishes and meats are a healthy source of omega 3-fatty acids and other animal nutrients. Fishes also deliver zinc which is useful in repairing the damaged tissues and cells. The fatty acids from these animal proteins also have antioxidant and anti-inflammatory properties.
Even one tablespoon of honey has loads of antioxidants, antibacterial and antimicrobial agents. They help in boosting your immune system. It can provide protection against a variety of fungal and bacterial infections. It also stimulates your digestive system and blood flow and sugar. This will aid in the better distribution of nutrition to your body. You can add honey to almost all the food items. If you need a dominating sweet, add large quantities of honey. A teaspoon honey should be added to any juice or beverage that you consume.
7. Vitamin-C Rich Foods
Fruits like orange, lemon, guava etc. are rich in vitamin-c and contain adequate fibers. Its nutritive properties shield you against high cholesterol and heart diseases. Apart from vitamin-c, they also contain vitamins-A, B9, and B1, copper, and potassium. All these are vital for the proper development of your immune system.
We need not tell you how to consume your fruits. Eat them the way you like it, either in the form of salad or juice or even jam for the matter. But make sure there is a regular intake of vitamin-c.
You should have heard about the medicinal properties of turmeric from your grandparents. These properties are the reason why our ancestors added turmeric to everything. They used it while cooking, washing, and even while bathing. This is because of the presence of vitamin-B6 and curcumin, an antioxidant. These develop the responses of your immune system. This is possible by aiding in the conversion of lymphocytes to T or B cells.
Consume turmeric on a regular basis. Do it either by adding a teaspoon of turmeric to a glass of hot milk for consumption or use it while cooking.
About 200g of vitamin-E is enough to equip you to resist tetanus and hep-B . Nuts are the greatest supplier of vitamin-E especially almonds. It also helps in reduction of inflammation and oxidative stress2. Nobody needs to tell you how to eat your nuts. Club all the nuts like badam, pista, and almond and mash them into a powder. Mix this with a warm glass of milk and drink it to your pleasure. These are also good for raw consumption.
The cocktail of oatmeal with nuts in it is the perfect diet. It contains all the necessary nutrients to keep you going for a whole day. Nuts like almonds and avocado are the major suppliers of vitamin-E, amino acids, and healthy fats. These help in balancing your hormones and boosting your immunity. When you add these as ingredients to your oatmeal, the nutritive value increases.
A regular oats breakfast can bring about some serious developments in your body. It supplies your body with essential fibers to reduce LDL or bad cholesterol. Thereby making your heart and body healthier.
11. Flax seeds
Flax seeds contain huge quantities of ligand like phytoestrogens and omega-3 fatty acids. These will help your immune system to fend of infections and autoimmune diseases. It also has anti-cancerous properties. The flaxseed oil also has many health benefits.
You can eat it either in the form of powder or add as an ingredient to other dishes.
Deficiency of zinc can short your immune system. The main function of your immune system is to guard your body against foreign bodies. The deficiency of zinc affects this primary function. It also enhances your white blood cell functioning.
Consuming only 3 ounces of crab (fresh or canned) supplies you with ⅓ rd of your daily zinc requirement. You can cook it to suit your taste and serve it. You can also add it as an ingredient to side dishes.
This is a herbal medicine which is available in the form of food supplements. It has the capacity to boost your immune response and enhance healing capacities. It is effective especially against common cold and viral infections.
Echinacea supplements are available in the form of tablets and powdered tea. Consumption limited to three times a day in either form is enough to enjoy the health benefits.
14. Probiotic Yogurt
Dairy products contain all kinds of essential nutrients. They contain a range of vitamins and minerals especially rich in calcium. Calcium is the base for strong skeletal development. This is what defines a healthy body. And consuming probiotic yogurt on a regular basis is enough to develop your immunity. Like the name suggests, it contains a large number of gut organisms which can boost your immunity. This is because it supports the growth of antibodies and immune cells.
You can eat it plain or combine it with fruits like apple or pineapple and prepared as a smoothie. This mixture can be very supportive in boosting your immune system.
Spirulina is blue-green algae which are found near the coastal areas. This when consumed as a food, provides us with several health benefits. It has anti-cancer properties and contains iron and selenium. These can replenish your brain RNA and improve performance.
You can prepare like as a smoothie or add to some other fruit juice or green smoothie. This is an effective way to exploit its healing properties and not worry about its taste.
Some herbs are used in the preparation of oils like in the case of olive oil and canola oil. They act as lubricants for your cells and improve communication between them. You can include them by using them as ingredients while cooking your meal. But consumption of excess quantities will damage your immune system. These herbal oils are also employed in massage therapies. It is effective in either way.
This is another antioxidant cum antibacterial consumable agent. You can use ginger for treating many health issues. It enhances gastric mobility and provides protection against cold and other disorders. It is a very good antiseptic and anti-inflammatory agent. Hence you can also use it on open wounds for enhanced healing.
You can add ginger to almost all the food items that we consume. But nothing can come close to what a cup of ginger tea has to offer. It can boost your immunity to a great extent if consumed on a regular basis.
Many are not aware of the vitality of folic acid in our immune system. If there is not enough folic acid present in the system, it might lead to the shrinkage of lymph nodes. This is a serious thing to consider.
Navy beans are one of the richest sources of folic acid apart from ants. Of course, ants are not consumables and hence you are stuck with navy beans. Make it a habit to take at least 1 cup of navy beans ( cooked or boiled). This is enough to get your recommended daily allowance of this nutrient.
Kale is a plant which is usually consumed in the form of juice or smoothie. This is a leaf cabbage which is rich in vitamin-A . It also helps in the fight against cancer-causing carcinogens and is vital in the formation of WBCs. It is usually beaten and the essence is extracted. This is then prepared into a juice and consumed on an empty stomach.
20. Chocolate (especially dark)
When consumed in measured quantities, chocolates can boost your immunity. It comes as a great help to maintain your body cholesterol. A cube of dark chocolate is a must-to-eat every day in the morning. You can also consume it in the form of hot chocolate milk. But if it is not taken in monitored quantities, it can lead to increased blood sugar levels.
This sunshine vitamin can boost your immune power to great extents. Its deficiency can increase the frequency of common cold and flu. Maintaining your vitamin-D 3level is enough to guard against the seasonal diseases.
This is very easy to get and consume. It is directly available from the sun rays and in few other food items. A well-timed morning walk will get you enough vitamin-D to your body.
This is a widely used Chinese herb which has the capacity to guard you against common infections. It has the properties to relieve your fatigue. It is effective against common cold and viral infections, lack of appetite, stress etc.
Like other herbal remedies, you can also prepare it like a juice or smoothie for consumption. You can also use it as a cooking ingredient on a daily basis.
We all forget what stays beneath the wheat grain which we consume in different forms. Wheatgrass is another home remedy which can steadily improve your immune system. It has strong effects on throat infections, bronchitis, cold and diarrhea.
Much like other herbal and leafy vegetables, wheatgrass can also be consumed by adding them as cooking ingredients. You can also use it for garnishing of your cooked meal.
24. Healthy And Balanced Diet
Your healthy diet begins with your breakfast. It is advised to begin your day with an oatmeal and consume nuts through the course of the day. Oats contain a lot of essential vitamins and minerals like Vitamin B1, Iron, Zinc, Copper. It also contains Magnesium, Manganese, Phosphorus, and Selenium. It also has soluble fibers which can reduce the bad cholesterol in your body.
Nuts like almonds deliver an adequate amount of vitamin E which will improve your antibody response. They also help in the reduction of stress due to oxidation. This is because of their antioxidant properties.
There are other essential items that need to be consumed with avocado and sprouts. These supply the body with all the essential proteins and healthy fats along with antioxidants. Hence they help in the physical growth and builds your immune system.
Water is another such thing. Water is essential for the functioning of our body metabolism. Hence drink plenty of water every day as it can energize your body like no other thing in the world.
These are as much important as your healthy diet. Accumulation of too many nutrients is also harmful like your cholesterol. It is the accumulation of excess fat. Thus you need to put to use this energy obtained from your diet. And exercising is one way to go about it. Exercising can improve your cardiovascular health. This will reduce the risk of any respiratory diseases. It not only builds your resistive immunity but also builds your overall physique. Thereby making transforming you into a strong individual. This is an effective stress-buster which frees you from your stressful lifestyle.
Depending on your lifestyle and expectations, exercise routines and methods can take different forms. It can be in the form of yoga, fitness courses, sports or even fighting disciplines. Only 20 mins of exercises and strengthening exercises are enough to keep you healthy4. You should include this in your routine for at least two times a week.
Next comes your sleep pattern. Only a proper sleep pattern can result in a stress-free lifestyle. After all, that is only time of the day when you can actually escape your reality. Lack of sleep will result in reduced immunity as it lowers your T-cell count. Your sleep pattern can have a direct effect on your hormonal balance and health as a matter of fact.
28. Tackle stress
High levels of stress can take a toll on your body. It can make you susceptible to conditions like cold and fever. This is because both mental and physical stress has a direct effect on the metabolism. Thereby it affects the proper functioning of our body on various scales. This is very much visible in the case of hormonal imbalance due to stress. It is very difficult to escape from it but it is possible.
You can divert yourself into stress buster activities like sports or exercises. This can be a double bonus as they enhance your mental and physical fortitude. It works by relieving you from your stressful lifestyle.
The restorative yoga can fix the lost glory of the body back to itself. This can help you tackle all the stress that you place on the body due to your lifestyle. Simply put, yoga and immune system are two interlinked entities of your lifestyle. Practicing specific yoga poses will strengthen your body5. It will help you keep diseases at arm’s length.
This is the base pose for most of the asanas. It is also called the mountain pose. All you have to do is stand in one place in relaxed position for about 20 seconds. If done on the empty stomach, it helps restore balance to the body and regulate your digestive system.
You can practice it by standing on one leg with both eyes open. This is also called the tree pose. Much like other poses, it is also practiced in empty stomach. It restores balance to your body and strengthens your spine. It also improves your nerve-muscle coordination.
These are very simple and fundamental steps. If followed with proper discipline, the results become visible. These home remedies to boost your immune system can be easily incorporated into your daily lifestyle. Hence adopt them and benefit from them in the long-run. Boosting a person’s immunity is always like playing a long game. You need patience but when you achieve it, the results are remarkable.
References [ + ]
|1.||↑||Calder PC. 2013. Feeding the immune system.|
|2.||↑||Emilio Ros. 2010. Health Benefits of Nut Consumption|
|3.||↑||J. Rodrigo Mora, Makoto Iwata, and Ulrich H. von Andrian. 2010. Vitamin effects on the immune system: vitamins A and D take centre stage|
|4.||↑||Sander R. 2012. Exercise boosts immune response.|
|5.||↑||Aravind Gopal, Sunita Mondal, Asha Gandhi, Sarika Arora, and Jayashree Bhattacharjee. 2011. Effect of integrated yoga practices on immune responses in examination stress – A preliminary study|