Healthy ways to strengthen your immune system


Written by Noor-e-Fatima


Immune system is a complex network of cells, tissues, and organs that work together to defend against germs. It helps your body to recognize these foreign invaders. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognize and destroy the microbe quickly if it enters the body again.

Following health guidelines are the best way to keep your immune system naturally strong

Exercise regularly and maintain healthy weight:

Exercise has a powerful effect on your immune system, but it’s not true that the more exercise you do, the better you can fight off sickness. In fact, exercising too much is just as bad as not exercising at all when it comes to immunity.

Adults should work out to almost 45 minutes every single day. You can choose any exercise you like. It could be as simple as going up and down the stairs, jumping rope, biking, or swimming. The key is to listen to your body.

Don’t smoking

Smoking harms the immune system and can make the body less successful at fighting disease. Quitting smoking improves circulation, increases oxygen levels, which give your immune system a boost, so it’s easier to fight off colds and other illnesses.

Stop drinking Alcohol: 

Alcohol affects the way health gut microbes interact with the immune system. Alcohol also disrupts the gut barrier, allowing more bacteria to pass into the blood.

Get adequate sleep

Get the recommended seven to eight hours of sleep a night. This will help keep your immune system in fighting with the bacterias, and also protect you from other health issues including heart disease, diabetes, and obesity.

Good Hygiene

Wash your hands well. You probably wash your hands after using the bathroom, before preparing or eating food, and after gardening or other dirty tasks.

 You should also wash up after blowing your nose, coughing, or sneezing; feeding your pet; or visiting or caring for a sick person.

Right way to wash your hands:

Wet your hands thoroughly. Lather up with soap or cleanser, and rub it into the palms and backs of your hands and your wrists. Be sure to clean your fingertips, under your nails and between your fingers. Rinse under running water. Dry your hands and wrists thoroughly.

Cover a cough. Cover your mouth and nose with a tissue when you sneeze or cough, then dispose of it. If no tissue is handy, cough or sneeze into your elbow rather than into your hands.

Wash and bandage all cuts. Any serious cut or animal or human bite should be examined by a doctor.

Do not pick at healing wounds or blemishes, or squeeze pimples.

Avoid direct contact with napkins, tissues, handkerchiefs, or similar items used by others.

Eat Healthy:

A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system:


It has antioxidant properties that can help boost a person’s immune system

2. Darkchocolate:

This may help to boost the immune system by protecting the body’s cells from free radicals.

3. Fresh vegetables and fruits:

Fresh veggies like spanich and broccoli are always a treat to boost your immune system. They are super charged with vitamins and minerals. Vegetarians have been shown to have more effective white blood cells when compared to non-vegetarians, due to a high intake of vitamins and low intake of fat.

Citrus fruits like grapefruit, lemon, oranges, limes helps you to increase the production of white blood cells. That automatically boosts your immune system.

Yogurt is also a good source of vitamin D. Vitamin D helps regulate the immune system.

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