Do you frequently catch colds? Or do you feel tired all day long? Then it may be an indication of your weakened immunity. Your immune system resists your body from the attack of harmful pathogens. If you feel that your immune system is not responding well against the harmful germs and allows you to be sick frequently then it’s time to strengthen it. In this article, we have come up with the best natural ways to boost immunity at home.
“Health is wealth.” Everyone across the world is familiar with this sentence. The ongoing pandemic situation, created by the novel Coronavirus, proves the worth of these words. According to doctors and researchers, coronavirus affects a person more whose immune system is weakened. Now everyone is looking for natural ways to boost immunity to stay healthy and safe. Here we have listed the best natural remedies to boost immune system .
Q. What Is Immune System?
An immune system is a complex network of organs, tissues, and cells that together protects our body from the infection of germs. When microbes like bacteria, viruses, fungus invade our body, they start replicating themselves and attack our organs that cause diseases. Our immune system neutralizes these microbes with the help of the antibody it creates and protects us from sickness. Also, the immune system keeps a record of the microbes that it has resisted earlier. Later when the same microbes enter our body, the immune system is ready with its pre-recognized antibody to fight against the microbes.
Signs You Have A Weak Immune System:
Stress, sleeping habits, deficiency of essential nutrients, and other factors may cause a weakened immune system. Few men face frequent health problems due to a weakened immune system. This is often termed primary immunodeficiency disorder. A man with such a problem can show the symptoms stated below.
- Slow growth and development.
- Blood disorders such as anemia, low platelet count.
- Frequently suffering from ear infections, skin infections, bronchitis, meningitis, pneumonia.
- Digestive problems, diarrhea, nausea, cramping
- Autoimmune disorders like rheumatoid arthritis, lupus, and type 1 diabetes.
- Slow healing of wounds.
- High level of stress.
- Feeling tired all the time.
Related Post: 15 Best Immune System Boosters : Especially For Adults
9 Natural Ways To Boost Immunity At Home :
Stress, an unhealthy lifestyle, poor diets can leave a big impact on your immune system by decreasing its ability to fight against germs. Are there some natural ways to boost immunity? The answer is yes. Changing lifestyles, having a balanced diet can recover your weakened immune system. Here we are providing 9 simple and natural ways to boost immunity at home.
1. Eat Healthy Fats :
Healthy fats like omega 3, found in olive oil, salmon, helps to boost our immune system greatly. Chronic inflammation weakens the immunogenic response of our body. Healthy fats have anti-inflammatory properties that reduce the inflammation in our body and boost the immune system. Moreover, healthy fats influence the function of immune cells like white blood corpuscles, commonly known as B cells.
A new research reveals that omega 3 fats act like signaling molecules and can influence immune cells where and when to be activated. Thus healthy fats leave a big impact on boosting your immune system. Apart from this, omega 3s are also beneficial in combating autoimmune diseases like rheumatoid arthritis, type 2 diabetes. Therefore adding a sufficient amount of healthy fats to your diet can boost your immune system.
Source Of Healthy Fats:
- Fatty fish (salmon)
- Nuts ( Almonds, Macadamia, Walnuts)
- Chia seeds
- Whole eggs
- Coconut and Coconut oil
- Olive oil.
2. Get Enough Sleep :
Sleep and the immune system are greatly related to each other. When we sleep our body releases cytokines that are essential for the regulation of our immune system. Moreover, when our body gets infected by virus or bacteria, cytokines are required in increased amounts to resist them. According to research by the National Sleep Foundation, chronic sleep loss can weaken your immune system. Another research shows that those who sleep more than 6 hours every day have lower chances of catching colds than those who sleep less than 6 hours.
Another research shows that those who sleep more than 6 hours every day have lower chances of catching colds than those who sleep less than 6 hours. Thus having adequate sleep is essential to strengthen your immune system. Moreover, less amount of sleep for a long time can increase the risk of obesity, heart disease, and diabetes. It is recommended for an adult to sleep for 7 to 9 hours every day and 11 to 14 hours for infants. You can follow the following tips for a sound sleep.
- Avoid using electronic gadgets like mobile phones, laptops at least 1 hour before sleep.
- Sleep in a dark room and at a moderate temperature.
- Meditate regularly. It keeps your mind calm.
- Listen to soothing instrumental music.
3. Eat Fermented Foods :
Fermented foods contain beneficial bacterias, also known as probiotics, that keep your gut healthy. A healthy gut leads to a healthy immune system. Moreover, researchers have found that probiotics help your immune system to distinguish between healthy cells and foreign germs that invade your body. Adding fermented foods is one of the best options among the natural ways to boost immunity.
Some Common Fermented Foods:
4. Eat Whole Plant Foods :
The immune system is greatly related to gut health. Plant-based foods that are rich in fibre, vitamins, minerals, and antioxidants, are beneficial to gut health. Hence, boost our immune system. Vegetables, fruits are rich in nutrients that support the immune system and keep your gut healthy. Antioxidants present in these foods fight against the free radicals that cause inflammation in your body. Moreover, the fibre of whole plant foods helps to increase the healthy bacteria in your gut and improves immunity.
Apart from these, whole plant foods reduce the chances of heart disease, Alzheimer’s, and certain cancers. So if you are looking for natural foods to boost your immune system then nothing can be better than whole plant foods such as fruits, vegetables, nuts, legumes, and seeds. Add them to your diet and feel the difference in your body.
- Ginger: Ginger helps to cure fever, soothes a sore throat, and removes mucus from the chest. Shogaol and gingerol, two anti-inflammatory chemicals present in ginger, help to stimulate blood circulation.
- Onion: Onion contains allicin that can boost your immunity. Moreover, quercetin, another nutrient found in onions, helps to break mucus from the chest and head. In addition to this, onion helps to increase blood circulation.
- Garlic: Garlic contains allicin, a compound that stimulates immune cells and enhances the effectiveness of white blood cells to fight against common flu, colds, and respiratory viruses.
Related Post: What Are Superfoods And Why They’re Called ‘SUPER’
5. Add Exercise In Your Daily Routine :
Regular exercise is one of the pillars of a healthy lifestyle. Moderate exercise comes with lots of benefits that include lowering the risk of cardiovascular disease, bodyweight management, stress management, and even protection against many diseases. But does exercise help in boosting your immune system? Well, there are plenty of theories.
According to a theory, exercise helps in flushing bacterias out of your airways and lungs and protects you against getting colds, flu, or other illnesses. Another study report says the brief increase in body temperature just after exercise stops the growth of bacterias that causes illness. Moreover, exercise slows the release of stress hormones. Another study says that exercise can bring a change in the antibodies and WBCs( the immune cells). These WBCs and antibodies circulate rapidly to detect infection-causing germs earlier than before.
Therefore exercise is essential for a healthy lifestyle that can improve the immune response of your body. It is recommended that you should engage yourself in at least 150 minutes of moderate exercise every week to keep your immune system healthy. Here we are providing some moderate exercises that you can add to your daily routine.
- 20 to 30 minutes bicycling.
- 20 to 30 minutes walking.
- Jogging or swimming.
- Going to the gym, etc.
6. Avoid Refined Sugar :
Nowadays, almost everyone knows that sugar and processed carbohydrates leave an adverse impact on our health, leading to obesity and diabetes. But did you know that refined sugar weakens our immune system too? A study shows that sugar decreases the effectiveness of white blood corpuscles (the immune cells of the human body) up to 50 percent even after 2 to 6 hours of consumption. Moreover, sugar can lead to stress.
Therefore, When you are consuming beverages or processed foods that contain sugar, you are enhancing the chances of getting sick by affecting your immune system. Avoid adding sugar to your foods and beverages to strengthen your immunity. If you still want to add a sweet taste to your beverage, add honey instead of sugar. Honey works as a natural sweetener that has antioxidant properties that help to reduce stress as well as boost your immunity.
7. Manage Your Stress Level :
When a person is under stress, his ability to fight against antigens is decreased. Therefore the person becomes more susceptible to infection. Corticosteroid, the stress hormone, can reduce the effectiveness of lymphocytes (a type of WBC), which detect and destroy the foreign harmful cells that invade our body.
Moreover, long term stress can increase inflammation and create an imbalance in the function of our immune cells. Apart from this, stress can affect the immune system indirectly too. A person with long term stress is often found to be addicted to unhealthy behaviour such as drinking and smoking in order to reduce stress. Such unhealthy behaviour affects immune cells directly and weakens their body’s natural defence against harmful germs.
Therefore, stress is one of the biggest factors that you must reduce to strengthen your immune system. Engage yourself in yoga, meditation, exercise, and other mindful activities that can reduce your stress level.
8. Provide Your Body Essential Nutrients :
Every function of our body is dependent on the nutrients like vitamins, minerals that we intake in the form of foods. Our immune system is not an exception to this. Therefore providing your body with all the essential nutrients in sufficient amounts is the most important option among the 9 simple and natural ways to boost immunity that we are discussing here. Here we are listing the essential vitamins and minerals that directly support our immune system. Deficiency of any of the following nutrients can weaken your immunity. Therefore add the foods that contain these nutrients for a stronger immune system.
- Vitamin C: Vitamin C or ascorbic acid is treated as a natural immune booster. It is a powerful antioxidant that protects our cells from free radicals. Moreover, Vitamin C increases the WBC which fights against foreign invaders. This super vitamin keeps your gut healthy and thus leads to a strong immune system. A good dosage of vitamin C can lower the duration of illnesses.
Natural Source Of Vitamin C: Spinach, Kale, Bell peppers, Strawberry, Indian Gooseberry (Amla), Broccoli, Brussels sprouts, Papaya, etc.
- Vitamin D: Vitamin D helps to stimulate the function of dendritic cells, t cells, and b cells that are the key elements of a healthy immune system and thus boosts the ability of your immune system to fight against viruses and bacterias.
Natural Source Of Vitamin D: Tuna, Salmon, Sardines, etc.
- Vitamin A: Vitamin A helps to produce white blood cells that kill the bacterias and other harmful foreign invaders from your bloodstream. Thus vitamin A becomes an essential nutrient to strengthen your immune system.
Natural Source Of Vitamin A: Sweet potatoes, Carrots, Dark green leafy vegetables, Pumpkin, etc.
- Vitamin E: Like Vitamin C, Vitamin E is also a powerful antioxidant that reduces the damage of cells caused by free radicals. Moreover, it promotes the growth of t cells that kill harmful invaders and thus boosts the immune system.
Natural Source Of Vitamin E: Almonds, Peanuts, Hazelnuts, Sunflower oils, Soybean oils, Sunflower seeds, etc.
- Zinc: Zinc is an essential mineral to boost immunity naturally. It produces enzymes that can break down the protein of bacterias and viruses and prevent them from growing. Moreover, it activates the immune cells to fight infections.
Natural Source Of Zinc: Yogurt, Oysters, Baked beans, Lean Chicken, Chickpeas, etc.
Related Post: 15 Best Multivitamin Supplements In India
9. Keep Your Body Hydrated :
The best thing you can do to get a healthy and strong immune system is to keep your body hydrated. We have already discussed that your immune system greatly depends on the nutrients in your bloodstream. Your bloodstream is mostly made of water. So if you do not consume sufficient amounts of water daily you can not distribute the nutrients to the organs. Moreover, water is essential for detoxification, helps to drain the foreign invaders and waste materials. Dehydration causes a headache, affects your mood, focus, physical performance, digestion, and heart and kidney function.
So, by keeping your body hydrated you can improve your immune health as well as your overall health. It is recommended for an adult to consume 3 to 4 litres of water daily. Your total water consumption can include herbal teas, purified water. Further, we have discussed some natural immunity booster drinks that will keep your body hydrated as well as boost your immunity.
7 Homemade Drinks To Strengthen Your Immunity :
From the above discussion, we have known that our immune system needs sufficient amounts of essential nutrients to work properly. Here we are listing 7 homemade drinks that are loaded with these essential nutrients. Moreover, these drinks will keep you hydrated and that too helps your immune system function properly. The ingredients that are used to prepare these drinks are natural, free from side effects, and easily available. Add some of these home remedies for boosting immune system.
1. Spiced Tea :
Most of us consume tea regularly. So why should it not be converted into an immunity booster drink? Yes we should, right? So quickly check the recipe.
- Cinnamon (1-inch stick)
- Grated Ginger (1 tablespoon)
- Cloves (2 or 3)
- Peppercorns (2)
- Cardamom pod ( 1 crushed)
- Star anise (1)
- Tulsi leaves
Method: Take one litre of purified water and pour all the ingredients in it except honey. Now boil them well for half an hour. Then mix 1 one tablespoon of honey and drink it warm.
Benefits: This tea has anti-bacterial, anti-inflammatory properties. Each of the ingredients that are used in making this tea is rich in compounds that help your immune system fight against infection. Moreover, Honey has anti-viral and antioxidant properties that greatly boost your immune system.
2. Ginger And Apple Cider Vinegar Soother :
Ginger and apple cider vinegar soother is one of the best immunity booster home remedies. Let’s quickly know how to prepare it and how it strengthens your immune system.
- Peeled and grated ginger (1-inch stick)
- Apple cider vinegar (1 tablespoon)
- Honey (1 tablespoon)
- Cayenne pepper ( half tablespoon)
- Water (1 cup)
Method: First boil the water and then take it off the gas. Then add the peeled and grated ginger to it and leave it for 5 to 10 min. Then mix apple cider vinegar, honey, and a pinch of cayenne pepper and drink it warm.
Benefits: Ginger contains shogaol and gingerol that reduce inflammation. Sesquiterpenes, another compound found in ginger, targets cold viruses, cures fever, and soothes sore throats. Cayenne pepper contains capsaicin, which has anti-inflammatory properties. Honey is loaded with antioxidants and also has anti-viral properties. Apple cider vinegar has beneficial bacterias and prebiotics that keep your gut healthy. Thus these superfoods leave a big impact in boosting your immune system.
3. Turmeric Tea :
Turmeric tea is another beneficial drink that is very easy to prepare and helps a lot to boost your immunity.
- Water (4 cups)
- Grated turmeric (1 tablespoon) or Turmeric powder (2 tablespoon)
- Lemon juice ( 1 or 2 tablespoon)
Method: Mix 1 tablespoon of grated turmeric or 2 tablespoons of turmeric powder in 4 cups of water and boil it for 15 to 20 minutes. Then strain it and add 1 tablespoon of lemon juice. You can enhance the taste of this drink by adding 1 tablespoon of honey. Now your turmeric tea is ready. Drink it warm.
Benefits: Curcumin, found in turmeric, helps to modulate your immune system. Lemon juice is rich in vitamin C that is a natural immunity booster. In Addition to this, honey enhances the turmeric tea’s immunity-boosting ability. This tea has anti-inflammatory properties that reduce inflammation in your body.
4. Immune Boosting Green Juice :
We all prefer drinking juice, especially during summer. Packaged juices are tasty but they contain added sugar and preservatives that weaken our immune system. So is it possible to get taste and nutrients both from a juice? Well, here is your answer. Our immune-boosting green juice serves both the purposes efficiently.
- Mint Leaves (1 cup)
- Coriander Leaves (1 cup)
- Apple (1)
- Lemon Juice (2 tablespoon)
- Baby Spinach (1 cup)
- Black Salt
Method: Take a blender and put all the ingredients in it. Then add a glass of water and blend them well. That is all you have to do. Pour it into a glass and drink it immediately.
Benefits: This juice is made of lots of natural and healthy ingredients that are rich in vitamin A, vitamin C, folic acids, and other antioxidants. We have previously discussed how these nutrients help to boost our immune system. Moreover, this juice has anti-inflammatory properties.
5. Golden Milk :
Golden milk is another one of the best home remedies for boosting immune system. The name comes from its color. Due to the presence of turmeric the color of the milk turns golden. This works best if consumed 1 hour before sleep.
- Coconut Milk (half cup)
- Almond Milk (2 cups)
- Grated Turmeric (2 tablespoon) or Turmeric Powder (1 tablespoon)
- Black Pepper ( ½ tablespoon)
- Homey (2 tablespoon)
- Cinnamon (1-inch stick)
Method: Take a bowl and mix all the ingredients except honey. Now heat the mixture over a low flame for 10 to 15 minutes. Then strain it and add honey. Drink it warm.
Benefits: The key ingredient of this milk is curcumin that helps to modulate the immune system. Its antioxidant property helps our body to fight against inflammation caused by free radicals. Moreover, the spices and milk provide good fat that also strengthens our immune system.
6. Evergreen Smoothie :
Another effective and natural way to boost immunity at home is consuming an evergreen smoothie regularly.
- Mint Leaves
- Baby Spinach (1 cup)
- Curds (½ cups)
- Lemon Juice (½ tablespoon)
- Rock Salt
- Jeera Powder (¼ tablespoon)
Method: Put all the ingredients in a blender and pour ½ cup of water. You may mix ice cubes instead of water. Blend it well. Consume it immediately.
Benefits: Lemon juice and spinach have antioxidants like vitamin C that enhance the body’s immune function. The good bacteria of curd helps to keep our gut and immune system healthy.
7. Hot Lemonade :
Hot lemonade is one of the efficient home remedies to boost immunity. This drink provides you both taste and health.
- Fresh chopped Garlic ( 4 cloves)
- Cinnamon (1-inch stick)
- Grated Ginger ( 1 tablespoon)
- Lemon Juice (1 lemon)
- Honey ( 2 tablespoon)
- Mint Leaves ( 1 tablespoon)
- Water ( 4 cups)
Method: Take 4 cups of water in a pan and boil it. Now mix all the ingredients except honey and leave it to soak for 30 minutes. Then strain and add 2 tablespoons of honey. Consume it warm.
Benefits: Ginger and garlic contain antimicrobial compounds that help our immune system fight against germs. Vitamin C of lemon juice and other antioxidants of cinnamon powder helps to ease inflammation of our body.
Several factors can damage your immune system. You can make some changes in your diet and lifestyle to strengthen your body’s ability to fight against germs. In this article, we have discussed the natural ways to boost immunity. By following these steps you can certainly keep yourself and your immune cells healthy. Hope you like this article, share it and stay tuned for more. Thank you for your valuable time.
Disclaimer: This article does not represent the views and opinions of medical professionals. It is solely based on research and reference by the author. It does not offer any medical suggestions or advice.
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