How to boost your immunity naturally

While there is no sure-shot way to prevent Covid-19, a combination of lifestyle changes and healthy habits can contribute to enhancing your immune system. Here are some steps you can take to build your immunity naturally.

Nutrient-rich diet

Foods that are rich in vitamin C (citrus fruits like seasonal oranges, malta, guava), vitamin D (fatty fish, fortified dairy), and zinc (nuts, seeds, legumes), should be part of your daily diet. “Instead of sipping on those so-called immunity boosting drinks, one must consume colourful fruits and vegetables, as they are loaded with antioxidants that may help protect immune cells,” Dr Gupta said.

Additionally, Dr Mahua Kapoor Dasgupta, director of medical affairs (infectious diseases), HaystackAnalytics, explained that it is essential to get these nutrients from food rather than supplements, as they often lack the full range of nutrients and enzymes.

Protein intake

White blood cells are a part of the immune system that help fight infections and defend the body against other foreign materials. These cells require protein. “Ensure an adequate intake of protein (dals, legumes, milk and its products, eggs, chicken, fish). Indian diets are rich in carbohydrates, so one must pay extra care towards including proteins in their diet,” Dr Gupta noted.

Gut health

No matter how healthy we eat, if our gut is not healthy, nutrients are not absorbed. “One must consume probiotic-rich foods like yoghurt and other fermented foods to support a healthy gut microbiome, which is linked to the immune function,” Dr Gupta explained.

Hydration

As water facilitates the circulation of blood and lymph — both of which carry immune cells essential for defending against pathogens and maintaining overall health — it is essential for individuals to stay hydrated. “It is recommended to consume around 2-3 litres of water everyday while considering the external and internal factors, such as diet and season,” Dr Dasgupta said.

While there is no sure-shot way to prevent Covid-19, a combination of lifestyle changes and healthy habits can contribute to enhancing your immune system. (Source: Freepik)

Moderate exercise

Dr Divya Singh, senior surgeon, Ram Manohar Lohia Hospital, and director, Maaiya Social Front Foundation advises doing moderate exercise, such as brisk walking or swimming, which enhances immune function by reducing inflammation and promoting the healthy turnover of immune cells. “Strive for at least 150 minutes of moderate exercise per week.”

Adequate sleep

Sleep is one of the most underrated but important factors for immunity. “Ensure adults get at least 7 hours of sleep each night, while teens and younger children require 8–10 hours and up to 14 hours, respectively. Establish good sleep hygiene practices, including limiting screen time before bed and maintaining a consistent sleep schedule,” Dr Singh said.

Stress management

According to the American Psychological Association, stress can reduce the number of natural killer cells or lymphocytes in the body, which are needed to fight viruses. In such a scenario, Dr Gupta advises to practice stress-reducing activities such as mindfulness, meditation, or deep breathing, as chronic stress can weaken the immune response.

Balanced lifestyle

Maintaining a balanced lifestyle, and avoiding excessive alcohol consumption and smoking, is crucial, as these can negatively impact the immune system.

“Stay updated on vaccination recommendations and follow public health guidelines for Covid-19 prevention. Don’t fall for the social media regulated/ self-acclaimed letters. Remember, individual nutritional needs may vary, and consulting with a registered dietitian or healthcare professional is advised for personalised guidance based on specific health conditions,” Dr Gupta concluded.