9 min read

Updated On Aug 2024
Updated On Aug 2024

How To Boost Your Immune System Naturally: Major Factors

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How To Boost Your Immune System Naturally

Written By

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Sapna Kanojia
Sapna Kanojia

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Varleen Kaur

Varleen Kaur is a Qualified Dietitian. In Fitelo, she is currently serving as a Subject Matter Expert, in the Department of Performance and Marketing.

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Table of content

In the season of colds and viruses, each of us wants to protect ourselves and help the body. The first solution that comes to mind is strengthening the immune system. But how to boost your immune system naturally, while not harming either oneself or the family budget?

Vitamin D-rich food for immunity has shown high efficiency, but often their intake is not enough. So what are the other various factors that can help boost the immune system? Doctors recommend spending more time on outdoor activities, playing sports, and keeping yourself active for better immunity but during winter it’s quite impossible to play. In this, we have listed how to strengthen immunity by changing the diet, which fruits raise immunity, and how to restore health naturally after a disease.

Why Do We Get Sick More With The Onset Of Cold Weather?

It is still not known for certain what affects the immune system more- genes or external factors. According to recent studies, about 75% of the functioning of the immune system and even acquired immunity is determined by genetics. However the functioning of some parts of the immune system still largely depends on external factors. The reason why we fall sick more often in changing weather. Here are the lists of other factors that are responsible for weakened immunity.

Also, immunity is the key to fighting viruses such as Corona. But, do you know taking garlic, ginger, turmeric or supplements is good enough to make a significant change in your immunity system?

To answer this, you need to understand what are the external factors that negatively affect immune defense and how to boost the immune system naturally.

Factors That Weaken Your Immunity & How To Boost Immune System Naturally?

1. Wrong Nutrition

Our body is home to over 1,000 species of bacteria, called the microbiota, each of them performs different functions, including maintaining good health and preventing harmful bacteria from multiplying. With improper nutrition, this balance can be disturbed and shift towards pathogenic bacteria, which adversely affects the functioning of the immune system

2. Constant Sleep Deprivation

Sleep plays a crucial role in improving our health and boosting the immune system. The activity of our body organs and immune system changes with time some of its cells are at the ready when a person is awake, active, and more likely to encounter a pathogen. Others reach their peak activity during sleep, for example, by building adaptive immunity. With a lack of sleep, this process slows down and disrupts, which not only affects our overall health but also weakens our immune system.

3. Inactive Lifestyle

In the era of technology, our lifestyle has become more lethargic. We are performing fewer physical activities than recommended. This becomes the primary reason for our weak immune system. 

4. Colds and Infectious Diseases

The peaks of such diseases occur during the cold season, but in fact, you can get sick at any time of the year, especially against the background of a weakened immune system. Most diseases occur by viruses, after an illness, the immune system needs time to recover, and the body at this time can be weakened.

5. Chronic Or Excessive Stress

 If a small stressful effect, for example, dousing with cold water, boosts the immune system, then with prolonged severe stress, the body’s defenses are inhibited, and the activity of immune cells decreases: they recognize antigens worse and produce antibodies to fight with viruses.

5 Other External Factors That Weaken Your Immunity

If you want to know more factors that lead to weak immunity then must watch this video.

 7 Ways On How To Boost Immune System Naturally

1. Eat Healthily

Our food is our friend. Similarly, if we will eat healthily we will stay healthy likewise if we will eat junk food or unhealthy stuff it will adversely affect our health. Our health is directly related to our eating habits. Stress eating can harm your health however good eating habits will not only keep us healthy but also boost our immune systems as well. Your menu should contain nutritious rich food. Animal proteins are found in meat, fish, egg, and milk, and vegetable protein is found in peas, beans, buckwheat, and oatmeal. All of these have a beneficial effect on the activity of the immune system. Spice including ginger, cloves, coriander, cinnamon powder, basil, cardamom, turmeric, bay leaf, horseradish, etc. helps strengthen our immune system. Also, give preferences to dishes cooked in steam or oven, as well as products that do not require heat treatment. Balance the nutrition but not excessive.

2. Give Up Bad Habits

Give up bad habits and focus on the good things in life. Smoking and alcohol harm your lungs and kill the immune system. It is recommended to quit smoking and avoid tobacco smoke if you aim to boost your immune system naturally.  

3. Intake Of More Fresh Air

Early morning fresh air always boosts immunity. It keeps you fresh and energetic all day long. Walking early in the morning or ventilating apartments and offices more often to allow fresh air inside. 

4. Get More Physical

The more sedentary your job is, the more you need to move after hours. Therefore, involve yourself more in physical activities to keep you healthy and fit. Physical activities like yoga for weight loss, swimming, gym, cardio exercise, walking, or jogging will help improve you physically as well mentally. It will resist your body from diseases and boost your immune system naturally.  

5. Sleep

Constant sleep deprivation will do a poor job of your immunity. Sleep at least eight hours a day. This will not only contribute to the defenses of your body but also provide you with a fresh look and high performance.

7. Stay Stress-Free

Stress is not a friend of the immune system. Therefore, drive away negative thoughts from yourself; focus on the positive things around you. A good mood and confident attitude matter a lot to strengthening the body. Uncontrolled emotions and stress can be most dangerous to your health. Performing yoga and meditation is the best way to keep yourself focused and positive. It will help you to form a calm attitude towards everything, no matter what happens, and more often remind yourself that if you cannot change the situation, take it for granted.

If you sometimes experience stress, then compensate for it with laughter! Laughter has the same beneficial effects on the body as moderate exercise: it lowers blood pressure, relieves stress, and strengthens the immune system.

Harjot Physical Transformation: An Inspiring Story At The Age 51

Let’s take a break and check out this Harjot transformation story who enjoyed the perk of our FITELO’s NRI program and lost 25 kgs in 4 months. With the help of Fitelo’s dietitians and health experts, she managed to lose a lot. If you think that a customized diet plan alone can’t work better for weight loss then here is a perfect example. Check out the motivational story of Harjot and see how she achieved her weight loss goals.

Harjot Physical Transformation: An Inspiring Story At The Age 51 | Fitelo

How To Boost Immune System Naturally With Vitamins

Vitamins intake is the best way to boost your immune system naturally. Particular attention should be paid to vitamins C, E, and A and vitamins of group B. Take according to age norms. But in general, it is better to get vitamins and minerals naturally.

  • Source of vitamin A: Carrots, grapes, green vegetables, orange
  • Source of vitamins: Legumes, cereals, eggs, green leafy vegetables, and nuts.
  • Source of vitamin C: Citrus fruits, rose hips, cranberries, lingonberries, cabbage
  • Source of vitamin E – Sunflower seeds, olive, or corn oils
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Summary

Your diet should have complete nutrition. Ignoring simple things such as bananas or potatoes can not lead to deficiencies, it can also lead to a bad immune system.

Garlic, ginger, and turmeric are helpful immunity boosters but only these things will not help you. You need to go for a balanced diet and a healthy lifestyle to actually improve your immune system.

It is not an overnight process but this time should be a good wake-up call for us to start working on it.

Frequently Asked Question

Q: What and How To Boost The Immune System Naturally?

Ans: A healthy diet that includes all the essential vitamins and nutrients is best for boosting our immune system. You can include green vegetables, bananas, chicken, salmon, tuna, citrus fruit, oranges, and strawberries, as well as tomatoes, broccoli and spinach, and potatoes in your diet to increase the intake of vitamins and nutrients in your diet.

Q: What Foods Boost The Immune System Of Kids?

Ans: You can give nutritious rich food including dark leafy vegetables, almonds, sweet potatoes, garlic, ginger, and citrus fruits such as oranges, and strawberries are the best for kids’ immune systems. Better to consult any pediatricians and directions for kids’ health.

Q: Can I Repair My Immune System?

Ans: Yes sure, by developing healthy habits, and eating the right diet you can repair your immune system. quit smoking, eat a diet high in fruits and vegetables exercise regularly, and maintain a healthy weight for better immunity.

Fun Fact

However, losing weight is a daunting task once you gain it. Also, if you want to achieve your weight loss goals, then constant dedication and belief are very important. Here at Fitelo, we have many success stories of our clients who all manage to fight against the odds by following the best vegetarian diet to lose weight. So, let’s read the success stories of these motivational people and get inspired by their weight loss journey.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

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