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The immune system is the first line of defence of our body. The stronger your immune system, lesser would be the chance of you falling ill. But then again, having a strong immune system doesn’t make you invincible.
Simple changes in your diet and routine can help you build immunity. From a seven-hour sleep and walking in the sun for a few minutes every day to eating a balanced diet loaded with fibre, vitamins and healthy proteins – there are quite a few ways to achieve this milestone. Here are a few key changes that you could make
These are good bacteria. Making probiotics a part of your daily routine is the first step you can take to boost your immunity. Incorporate foods like yoghurt, kefir, miso and walnuts in your daily diet.
- Vitamin C and E
Vitamin C and Vitamin E are essentials in our daily diet. It is these compounds that protect your body from various infections and viruses. Vitamin C is the best player of this antioxidant family. It fights free radicals and acts as a strong barrier against invading infections, viruses and diseases. But this powerhouse is a water-soluble vitamin, which means we can also lose it easily. One can conserve it by avoiding excess water while cooking, or simply using lid while cooking. Avoid shredding and peeling vegetables excessively. Load your meals with citrus fruits, peppers, strawberries, guava, blueberries, grapefruit, broccoli, leafy vegetables and tomatoes. The antioxidant in oranges can help protect the skin from ageing. Therefore, an orange a day can help you look young even at the age of 50. One can also have a supplement of Vitamin C after meals every day. Wheat germ oil can add Vitamin E to your diet and an extra edge to your immunity. Before starting any supplement, do consult your family physician.
- Grab the healthy fats
Choosing healthy fats over saturated ones. It helps not only to increase your immunity but also protect your heart. Choosing Omega 3 fatty acids and monounsaturated fatty acids would be ideal. Having a fish oil capsule a day or using olive or canola oil in your daily routine and eating 3-4 walnuts every day early morning are highly recommended.
- Exercise at-home
Not only does exercise remove toxins from the body, it also builds immunity. Doing cardio exercise thrice a week is good for the heart; it also lowers fat levels in your body. Choose that one exercise you really like and do it regularly.
- Maintain good hygiene
Keeping the bacteria at bay can be another way of protecting your body from infection. This means washing your hands frequently. A good rule of thumb is to wash your hands for at least 20 seconds with soap and warm water. It’s also important to keep the kitchen sink, drain and counter tops clean and disinfected before you set out to cook. Make sure your cutting boards and utensils are cleaned by warm water. Wash fresh fruits and vegetables in running tap water to remove visible dirt, if any. Avoid unpasteurised milk or undercooked meat.