Expert-Backed Tips to Help Boost Immunity

We’re all thinking about the best method to deal with the ongoing pandemic in our daily lives these days. Everyone who goes out in public, according to the Centers for Disease Control and Prevention, should do the following things. To stay safe, they should wear a cloth face mask over their nose and mouth and practise social distancing to help prevent the disease from spreading. However, when winter approaches and flu season drags, everyone’s thoughts turns to the question, “How can I be as safe as possible?”

Immunity comes into play in this situation. Our immune system is made up of cells, tissues, organs, and other components that aid in the body’s battle against infections and disorders. Our immunity is based on a variety of elements, some of which we have influence over and others over which we don’t.

Dr. Scott Kaiser, a family medicine physician and geriatrician at Providence Saint John’s Health Center in California, states, “Given the issues we face due to COVID-19 and the oncoming flu season, many have found themselves exploring strategies to best protect themselves from unpleasant sickness.” “While the research around specific things anyone can do to assist build their immune system is a little unclear — and things can vary considerably from person to person — there are some habits connected with a robust and healthy line of defence,” says the author.

Experts weigh in on how to include immunity-boosting techniques into your daily routine.


Regular exercise is vital for an overall healthy lifestyle, whether you prefer dance cardio or want to wake up and walk. Every week, the CDC recommends doing at least 2 1/2 hours of moderate-intensity exercise (brisk walking). Furthermore, it has the potential to improve our body’s ability to fight illness. According to Kaiser, “exercise provides various advantages relating to cardiovascular health, blood pressure, weight management, mood, and mental health.” “Exercise benefits immunological health in all of these ways, as well as boosting circulation, which may help the body’s immune system perform more effectively.”

Dr. Natasha Trentacosta, sports medicine expert and orthopaedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, cautions against overdoing it. She warns that “overdoing it with excessive activity can be harmful to your health.” “Just because there is more spare time in people’s schedules does not imply we should be exercising on a treadmill or stationary bike every minute. Allow enough time for your body to recover from your workouts.”


Having a compelling “cause to get out of bed in the morning” and engaging in meaningful activities that benefit others can have a significant impact on our health and well-being. According to Kaiser, “Several exciting studies have associated frequent volunteer engagement with healthy immunological function as well as a whole lot of other components of good health.” “Perhaps the next time you go to the doctor, they’ll pull out their prescription pad and suggest that you volunteer with that mentorship programme.”


Reduce stress by reading a book, going on a trip, socialising with friends, or doing yoga. Dr. Jay Woody, chief medical officer of Intuitive Health and a co-founder of Legacy ER & Urgent Care, explains that when your body is stressed, your immune system is more easily attacked, making it much simpler for you to get sick.

Where do you begin? That is an excellent question. Try incorporating regular breathing exercises into your daily routine, pausing to close your eyes and take three deep breaths before moving on to more vital duties. Slowing your breath and concentrating on exhalation can activate your vagus nerve, causing your body to go into rest-and-digest mode.


Sleep is an important period for body systems to rebuild and replenish themselves, and it is also important for our immune system’s functionality and health. According to Kim Peirano, a doctor of acupuncture and Chinese medicine, poor sleep quality, quantity, or both might have a harmful impact on our immune system. What’s the good news? You can work on improving your sleep hygiene — or the quality of your sleep — on a regular basis. “Begin by restricting screen time, darkening your room, avoiding eating too close to bedtime, and removing distractions before bed,” she advises.

Peirano also suggests doing things like meditation or getting acupuncture treatments to aid with sleep. “Our body’s natural ability to fight illnesses, heal, and rejuvenate itself occurs while we sleep, particularly in a deep sleep state,” she explains.


Probiotic-rich meals are a little-known yet extremely effective strategy to boost your immune system’s health. Yogurt, kefir, sauerkraut, pickles, apple cider vinegar, miso, and kimchi, to mention a few, actively repopulate your stomach with good bacteria. “A healthy gut keeps the digestive process running smoothly, preventing the buildup of free radicals and toxins in the body, which can contribute to a variety of acute and chronic illnesses,” says Trista Best, RD. “Probiotics are also thought to emit chemicals that enable the immune system to react more powerfully, preventing bacteria from taking root and causing illness.”


We may not be getting together for dinners or workouts as often as we once did, but it doesn’t mean you have to cut up all ties with friends and family. “Social isolation has a huge influence on the body, and a subjective sensation of loneliness has been found to be as harmful to the body as smoking 15 cigarettes per day,” Kaiser says. “An often ignored aspect of excellent mental and physical health is maintaining meaningful connections with others (such as friends, family members, colleagues, and neighbours).”


If you want to boost your immunity, focus on eating full, unprocessed foods. According to Tiffany Allen, creator of Triad Lifestyle Medicine, “overeating processed foods, added sugar, artificial sweeteners, coffee, and alcohol can undoubtedly impair your immunological function.” “All of these meals can exacerbate chronic illnesses and their symptoms by increasing inflammation in the body or affecting insulin levels.”

Furthermore, these foods frequently trigger energy dumps, leading to overeating and impulsive eating. Rather, look for foods that are abundant in vitamins, antioxidants, and fibre. Consider fresh fruits and vegetables, as well as lean meats like chicken or fish.

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