From time immemorial, the importance of taking care of your immunity  has been one of the widely spoken topics from the health care platforms but the attention it has got this year is just high on the graph. 

This year, when the Covid 19 outbreak started and panic was across minds and hearts, many healthcare professionals and some non healthcare professionals starting searching for preventive methods or rather protective methods. 

Like using the Personal Protective Equipment on the external side, it’s of immense need to boost our immunity on the inside. 

Let’s just review some of the effective immunity boosters and why they happen to be so: 

GINGER – LEMON TEA : Ayurveda often refers to ginger as ‘ universal medicine’ . 

It helps in the digestion process and its effective for against inflammation. 

According to Kripalu Center for Yoga and Health, when taken 30 minutes before a meal, it helps in stronger digestion, which inevitably leads to a potent immune system. 

Lemon  and other citrus fruits are a natural source of Vitamin C which plays are crucial role in your immune health.  

TURMERIC MILK : Turmeric essentially has anti- inflammatory, anti- microbial, anti septic properties to name a few. 

These properties are because of the chemical compound called Curcumin in it. 

Most people believe that adding a dash of pepper( not too much) helps in the absorption of this curcumin much easily and faster and thus more effective. On a general basis turmeric milk or The Golden Drink even helps with regulation of sleep and improves quality of skin. 

If you plan on making this a regular part of diet make sure, you only add a pinch of turmeric to the warm milk and have it a while before getting to bed. ( everything reaps benefits when you use it in moderation)

HANDLE STRESS IN A POSITIVE APPROACH : Modern medicine has come a long way and to a large extent brought to our notice the link between stress and poor immune system. 

No wonder some of the stomach related conditions like Inflammatory Bowel Syndrome has a close relationship with stress – mostly the emotional and mental stress. It shows up in some young teens or young adults as stomach upset with alternating diarrhoea and constipation for a week or before exams. 

Some of the allergic reactions or hives and some heart diseases have been linked with stress. 

No  l am not telling that life doesnt pose situations of stress at us but the key lies in how we handle the stress and find solutions without panic or increased levels of anxiety. 

EXERCISE AND PHYSICAL ACTIVITY : This idea must have been promoted at various levels and at various times but how many actually put it in practise? 

According to a 2019 scientific review it was  found that moderate-intensity exercise is linked to lower rates of upper respiratory tract infections, which includes viruses like the flu and common cold.

“Regular exercise improves the immune response and improves immune markers,”- Joshua Scott , MD, primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

Making an exercise routine which suited your timings removes the excuse that you have no time for it. When it’s about taking of your health why step back ? 

CDC – Centers for Disease Contril, recommends for healthy adults at least 150 minutes of exercise per week each session for 30 minutes and it can include walking or running or gardening or Yoga. For people with comorbidities an optimum exercise type and length can be set according to the advice of your doctor. 

BALANCED MEALS: When you eat little of everything it will prove to more beneficial than you eat a lot of one thing. 

Vitamin B6, B12, folate, selenium and zinc help produce immune cells. Poultry, fish, egg and bananas contain vitamin B6. 

Meat, salmon, cod, milk, cheese, eggs and fortified foods contain vitamin B12. 

Green vegetables, pulses, nuts and seeds are good sources of folate 

Having moderate amounts of carbohydrates are essential for energy 

Proteins are important for building up immune cells 

Sometimes for vitamins and minerals, supplements can be used as prescribed by a doctor 

So in conclusion your immunity is formed by the interaction of various factors like genetics, stressors, your food habits, physical activity and other environmental factors. By trying to keep a check on these factors, your immunity can be improved drastically. 

So I encourage you guys to get up and start on the roadmap of boosting immunity. 

Stay Safe and Stay Healthy