Top 9 Home Remedies To Strengthen Your Immune System in 2020
With the winter season coming up, it is an important time to keep your immune system strong. Such unprecedented times put an extra strain on your immune system. Carelessness in maintaining your health can lead to dire consequences. There are a lot of ways to keep your body strong and healthy. By following simple home remedies, you can take care of your immune system in a simple and effective way. In this article, we have compiled some of such simple remedies.
1. Sleep well
Your body rejuvenates while you sleep, thus sufficient sleep is necessary to keep your body healthy. While sleeping, the body produces immune cells like cytokines, T cells, etc. Poor quality or inadequate sleep reduces the immune cell count and elevates cortisol levels in the body, and hence you become more susceptible to sickness. Your body needs rest after a hard day’s work. Resting strengthens your natural immunity so that it can help fight illness. As per experts, you must sleep for at least 7 hours every day. Young children should sleep for around 8 to 10 hours. Thus, follow a strict schedule and maintain your sleep cycle to provide the required rest to your body.
2. Eat healthy fats
Healthy fats boost the body’s immune response by decreasing inflammation. Chronic inflammation can suppress your immune system and make you susceptible to diseases. Anti-inflammatory properties in healthy fats help your body in fighting harmful diseases causing viruses and bacteria. Olive oil is a good source of healthy fat that is easily available at any local grocery store. Cooking your food in olive oil will keep heart diseases and type 2 diabetes away from you. Salmon and chia seeds contain omega-3 fatty acids that fight inflammation as well.
Exercise is good for the human body. It keeps the body healthy and the mind fit. If you are not regular at the gym, then you can do some stretching, walking, meditation, or breathing exercise in the morning. Deep breathing increases oxygen intake in your body which is needed for the proper functioning of the body cells. Stretching increases the blood flow and gets the muscles moving. Meditation helps in relieving stress and boosts the body’s immunity. Ensure that you exercise regularly and make it a part of your lifestyle. This small change will improve your body’s immunity and keep you focused throughout the day.
Tulsi, also known as Holy Basil, is a herb in the family Lamiaceae. It is native to India and is cultivated in many southeast Asian countries. It is very effective in protecting the body from the heart, liver, and kidney diseases. Tulsi leaves are rich in vitamins C and A and minerals like magnesium, potassium, iron, and calcium. These leaves also contain protein and fiber. The vitamin C and zinc present in Tulsi acts as a natural immunity booster. These elements have anti-viral, anti-bacterial, and antifungal properties also. Eating tulsi leaves increases the T helper cells in the body which in turn boosts the immune system. Read some more benefits of Tulsi leaves here at PharmEasy’s blog.
5. Stay hydrated
Water is necessary to keep your body hydrated. Hydration protects you from germs, bacteria, and viruses. Dehydration can cause headaches, reduce physical performance, and interfere with the proper functioning of the heart and kidneys. Thus, if you are dehydrated, you are at a higher chance of being infected with diseases. So, you must drink 3 to 4 liters of water every day. You must drink water even if you aren’t feeling thirsty to meet the daily requirement of water. You can also complete your water intake by taking tea or juice. Limit their intake as these drinks might have high sugar content.
6. Reduce stress
Stress and anxiety can damage your health and your body’s immune system. Long-term stress causes inflammation, hormonal imbalance, and imbalance in the immune cell function. Thus, all the major body organs like the heart, kidney, brain, etc. can get damaged by stress and anxiety. Activities like exercise, running, yoga, meditation, etc. will help you in reducing stress in your body. You can even consult a therapist and take their consultation to reduce the stress in your life.
7. Take probiotics
Probiotics, also known as ‘good bacteria’, are live organisms that are found in fermented foods or supplements. They help in maintaining a healthy balance of gut bacteria by killing harmful bacteria. This keeps the body’s digestive system healthy. Probiotics supplements help in preventing cold and cough. Moreover, probiotic foods also help in improving mental health. Food items like yogurt, kimchi, banana, garlic, apple, onion, etc. are rich in probiotic supplements. In short, probiotics are important for the overall wellness of your body.
8. Don’t smoke and reduce alcohol intake
Drinking alcohol has a negative impact on the body’s health. If you drink too much alcohol, the body gets busy in detoxifying your system instead of keeping the immunity levels normal. Thus, the infection recovery time reduces significantly. People who drink high alcohol are more susceptible to diseases like respiratory distress syndrome, pneumonia, liver disorder, and cancer. Thus, keep your alcohol intake to one to two drinks per day.
Like alcohol, smoking also affects the immune system. Chemicals released by cigarette smoke kills the immune cells like cytokines, T cells, B cells, etc. Smoking also worsens bacterial infections, post-surgical infections, and rheumatoid arthritis. You should avoid smoking at any cost if you want to maintain a healthy immune system. You should consider taking non-nicotine medications and behavioral therapy to avoid smoking.
9. Enjoy some Sun
Venturing out during the day when there is a shining sun is good for your immunity. The sunrays are a great source of vitamin D, which boosts the body’s immunity. It is the most efficient and natural way of getting vitamin D for your body. Just ensure that you don’t overdo it. Too much exposure can cause sunburn or skin cancer. 15 to 20 minutes of exposure to the Sun is good enough to get you the required vitamin D dosage.
Making these lifestyle and dietary changes will strengthen your immune system. Thus, your body will be well prepared to fight any viruses, bacteria, or harmful pathogens.