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Boost Your Immune System – 9 Simple & Good Habits

March 2, 2022

How can you boost your immune system? It depends upon your daily habits. What do you eat? And how do you sleep? On the whole immune system perform a great job of defending your body against unlimited diseases. But sometimes, it doesn’t work, and a germ gets to enter the body’s defensive layer, you fall into sickness. Probably you are thinking about is possible to improve the immune system on your own? The simple answer is yes; you can improve your immune system through different daily habits, a healthy diet plan, and stress-releasing activities.

To understand the natural ways to boost your immune system, first understand that the body has two types of immunity: innate and acquired immunity. “Your body’s first layer of defense is your innate immune system.” When a microbe, such as a bacteria or virus, tries to infiltrate your body, it faces the body’s innate immune system, which is made up of multiple components that work together to prevent any transmission into the body.

Before we start a discussion about how to boost the immune system, here is an important thing you should take into your notice: 

No supplement, diet plan, or habitual change can protect you from COVID-19, except social distancing, getting vaccinated, and maintaining proper hygiene.

Alright, here we’ve discussed a few simple and good daily habits that will help you boost your immune system naturally:

Get Enough Sleep:

Sleep is very important for your brain, heart and, yes, helps you maintain a strong immune system, so getting the sleep you need is crucial for your health. Averagely, a person needs seven to eight hours of sleep every night. Your NK cells will diminish if you don’t get enough sleep, and inflammatory cytokines will rise, contributing to various health problems like rheumatoid arthritis and Crohn’s disease.

Sleep and immunity are intimately connected. In fact, a deficiency or poor quality of sleep has been related to an increased risk of illness.

Getting enough sleep might help increase immunity. Also, while you’re unwell, you may need to sleep more to help your immune system fight the disease.

A study of 164 healthy persons found that those who slept less than 6 hours per night were more likely to gain a cold than those who slept 6 hours or more each night (by a Trusted Source).

If you face trouble sleeping, you need to limit your screen timing for at least an hour before going to bed because the lights emitted from your TV, computer, and phone may affect your circadian rhythm.

Add Whole Plant Foods to Your Diet:

You really get what you eat. Suppose you maintain a large number of plant foods. In that case, that means you are boosting your body health with natural nutrients, including multiple Vitamins, iron, calcium, iodine, and zinc, which your immune system requires. Adding whole plants foods like vegetables, seeds, nuts, fruits, and legumes are high in nutrients, and antioxidants help decrease inflammation and protect your body by fighting against free radicals. These molecules can be very harmful to your cells. Higher Chronic inflammations can be linked to several health issues, such as heart disease, cancer, and Alzheimer’s. 

So, the fiber in plant-based foods improves your gut microbiome or feeds an uncountable group of healthy bacteria in your gut. A strong gut microbiome help improve your immune system and keeps harmful pathogens away from your body.

Also, you may increase white blood cells with foods that are rich in multiple vitamins and minerals.

If you think about what kinds of foods you should add to your diet plan immediately, we have mentioned some plant-based foods that can boost your immune system in a natural way, such as:

  • Orange
  • Broccoli
  • Kiwi
  • Strawberries
  • Watermelon
  • Carrots
  • Green peppers
  • Papaya
  • Leafy greens

Furthermore, suppose you are willing to add different Vitamins other minerals resources as an immunity booster to your daily routine along with a healthy diet. In that case, you can consider different supplements to boost the immune system, which provides several minerals such as Vitamin C, Vitamin D, and E instantly.

You are highly recommended to use NF Extra C -Nutrifactor Natural Supplement, an immunity booster vitamins supplement that is a perfect all-in-one solution for your body’s defense system.

Do Exercise Regularly:

Exercise is a simple way to boost your defensive system’s performance. It can also help you relax and reduce your risk of osteoporosis, heart disease, and certain cancers and help control body weight, lower blood pressure, and protect against several diseases. If you exercise for around half an hour per day, you’ll find great results. Regular exercise does not have to be extreme.

Although strenuous physical activity can lower your immune system for long periods, moderate exercise can increase it.

Studies show that even a single session of moderate exercise can improve vaccine efficiency in people with suppressed immune systems.

Furthermore, regular, modest exercise may help your immune cells rebuild and minimize inflammation.

We have mentioned some famous examples of moderate exercises, and any type of exercise can be helpful, including:  

  • Brisk walking
  • Playing Golf
  • Running
  • Steady bicycling
  • Swimming
  • Yoga

Quit and Avoid Smoking:

There are multiple health reasons not to smoke, and smoking can be one of the reasons you have a weak immune system.

When you smoke, mucus builds up in your lungs and provides perfect breeding to the bacteria. So, quit smoking for the sake of your immune system and, obviously, your life. Hang in there, if it takes a long time to stop finally! Talk to your doctor about how to achieve this significant life shift. It would be best if you also avoided second-hand smoking.

Eat Fermented Foods or Use Probiotic Supplement:

Fermentation is a natural and biological process in which yeast and bacteria transform carbohydrates (such as sugar and starch) into alcohol or acids.

Fermentation also encourages the growth of probiotic bacteria, which are good.

Fermented foods in Pakistan include:

  • Yogurt (Dahi) 
  • Cheese (Paneer)
  • Sourdough ( khameeri roti)
  • Sauerkraut (Gobhi Achar)
  • Buttermilk (Lassi)

According to a study, when 126 children were given only 2.4 ounces (70 mL) of fermented milk daily for three months, they had roughly 20% fewer pediatric infectious illnesses than a comparison group.

If you cannot eat fermented food regularly, you may consider probiotic supplements, another option.

A study about the probiotic supplement implemented on 152 people infected with rhinovirus showed that those supplemented with probiotics had a healthier immune and lower infection levels than a comparison group. It is also known as an immune booster supplement.

Keep Yourself Hydrated:

Although hydration may not always protect you against germs and viruses, it is essential to preventing dehydration for your general health. Dehydration may induce headaches and impair your physical performance, concentration, temperament, digestion, and heart and kidney function. These issues might increase susceptibility to sickness.

Drink enough water every day to to avoid dehydration and make your urine yellow pale. Water is suggested since it is zero, has zero additives, and has zero sugar.

It would be best to drink when you’re thirsty and stop when you’re no longer thirsty as a basic guideline. If you often exercise, work outdoors, or live in a hot environment, you may need extra fluids.

Break Stress and Have Some Joy:

You cannot live without experiencing stress, but you need to find ways to manage your stress. 

Sometimes, stress would be a good thing to help your body accept a challenge, but it’s bad for health if it lasts long. Studies show that life events like marital troubles, divorce, professional challenges, and joblessness may drop NK and T cell counts, reducing immunity; even everyday stresses like deadlines, traffic jams, and standing in lengthy lines can impact immunity.

To prevent stress, anxiety, and tension, spend at least half an hour doing something you really enjoy; it may include meditation, yoga, talking a walk, or meeting with childhood friends. These practices can be beneficial in improving your immune system.

Use Turmeric to Boost your Immune System:

If you have never heard about the benefits of turmeric, you will be amazed to know about how significant the role a common spice has in boosting your immunity system. Turmeric is an amazing spice (Masala) we often use in curry dishes. You can easily sprinkle on vegetable dishes as well as pasta. The reason behind the recommendation is that it has anti-inflammatory and antioxidant elements that help your immune system fight against several diseases.

Add Healthy Fats to Your Diet:

You can avail yourself of healthy fats in olive and salmon oil that may boost your body’s immune system by reducing inflammation. Although the low level of inflammation is a typical reaction to stress or injury, prolonged inflammation may cause to reduce your immune system.

When you use olive oil, which has high anti-inflammatory elements, you are more likely to improve your immune system. Olive oil is the best resource to reduce the risk of chronic diseases like cardiovascular problems and diabetes type-2. And its properties may help your immune system fight normal to severe diseases.


We all have realized that our health depends upon our immune system. Especially right after the COVID-19, we all understood the importance of having a healthy immune system to let our body fight against several diseases. 

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