While boosting your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful viruses.

Here are 7 tips to strengthen your immunity naturally:

1. Get enough sleep

Sleep and immunity are closely tied. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night

Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

2. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels

Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold

3. Limit added sugars

Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like  diabetes and heart disease. Given that obesity, diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet

4. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

5. Stay hydrated

As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illnes

Also Read :  Healthy drinks to replace your morning tea

6. Make Sure You Get Your A-B-C-D-Es

The saying, “an apple a day keeps the doctor away” can actually be true as consumption of vitamins can boost your immune system. Vitamin A, B6, C, D and E can help increase the strength of the immune system. Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries.

7. Try turmeric

 The bright orange-yellow spice that gives curries a distinct flavor and mustard its color also has anti-inflammatory properties, and there is increasing evidence that it helps prevent illness, too. Particularly relevant for seniors, extracts of turmeric seem to play a role in preventing cancer, slowing Alzheimer’s, and alleviating arthritis pain.

As with the most physical activity, yoga helps boost your immune system. However, it also stretches and strengthens your body simultaneously, while also balancing your mind and spirit. It benefits the whole human.  Stay safe and stay updated.