5 Simple steps to Boost Immunity and Health


Hello folks, hope you all are fine. In our last blog about COVID 19, we have discussed the precautions and safety steps. These steps are very mandatory and every human should follow it in this pandemic situation. Lourdes – one of the top hospitals in India is back to you with a new blog. In this blog, let us learn more about boosting or increasing our immunity power. 

Immunity and Health consideration have a major role in our current scenario since the outbreak of COVID 19. The precautions that we are taking now such as wearing a mask, washing hands with soaps regularly are part of the external immune protections.

The patients who recovered from COVID 19 have been considered to have better health and immune power. These people found out to be of wellbeing and free from the state of diseases.

In this blog, let us check out how we can increase our immune power through the lifestyle that we can apply in our daily practical life.

There are certain lifestyle strategies that might make a person’s immune system stronger. Let us have a look at these :

  1. Good Food and Dieting.
  2. Minimizing Stress & Sleep
  3. Hygiene
  4. Hydration
  5. Exercising and Meditations

1.Good Food and Dieting.

Good food and dieting have a severe impact on maintaining immunity in the Human body. The food that we consume determines the immune strength. Mostly the low carb food is considered to be the best for immune activity. And also these help in controlling blood sugar levels and pressure.
Let us have a look at the adequate nutrients mattering in immunity and the food supply providing these nutrients supercharging our immunity.

1.Vitamin C:

An essential nutrient acting like an antioxidant. Antioxidants are substances that fight against free radicals. These free radicals are unstable substances that fight against the immune system. Here are some of the Vitamin c food supplements:

  1. Citrus fruits (Like orange, Lemon and grapefruit)
  2. Kiwi fruit
  3. Red and green peppers
  4. Broccoli
  5. Strawberries

2. Vitamin E:

Vitamin E is also a powerful antioxidant as we have told above. These foods are highly recommended for elder persona and also found highly effective. Vitamin E foods include,

  1. Almond butter
  2. Wheat germ oil
  3. Avocado
  4. hazelnuts
  5. peanut butter
  6. Sunflower oil

  3. Zinc

Zinc helps in the development of certain immune cells. Also, keep in mind the over usage of zinc can impair the immune system. Here are some zinc-rich food contents.

  1. oysters
  2. baked beans
  3. cashews
  4. raisin bran
  5. Chickpeas

4. Carotenoids

Carotenoids are classes of pigments found naturally on plants. These are another type of antioxidants. Carotenoids, when consumed, conveyed into Vitamin A. carotenoids are well absorbed when baked. Carotenoid containing foods are:

  1. carrots
  2. kale
  3. apricots
  4. papaya
  5. mango
  6. sweet potato
  7. spinach
  8. collard greens

5. Omega-3 Fatty Acids

Omega 3 Fatty acids come under essential fatty acids category. They are capable of suppressing the inflammation. Therefore making immune power under control. Omega 3 fatty acids help fights in infections like a common cold.  Foods containing Omega 3 fatty acids are:-

  1. Sea fish [ Salmonella Typhi, tuna Sardine etc]
  2. walnuts
  3. chia seeds

2. Minimizing Stress and Sleep

The human body requires an average of 7-8 hours of good sleep. Lesser sleep, you get more tired and hardly affect your brain activity. Lack of sleep prevents the body from the state of rest. This might cause the impairment of body functions thus directly impacting the body functions.

To keep stress under control, one should practice the mean methods of :

  • Meditation,
  • Yoga
  • Physical exercises
  • Deep breathing into daily activities.

Avoid Smoking and Alcohol consumption.

Certain bad habits like smoking, taking alcohol and consumption of drugs have a direct relation with immune systems. Consumption of these drugs leads to weakening of the body defence mechanism and respiratory illness. 
In addition, it cause serious issues like weakening the lung capacity and destroying the cells linings. This makes the immune hard for resisting air transmitted diseases and viruses. The pandemic desease Covid 19 alsoenters through nasal tracts.

3. Hygiene

Simply washing out your hands for 20 seconds is the best way to ward off illness. It’s good to wash your hands often with soap or hand wash. We all are familiar with this practice of washing hands since the outbreak of COVID 19 pandemic. Everyone should follow these practices of handwashing and use of hand sanitizer even after this pandemic ends.


An average human requires about 8 – 10 glasses of water a day to stay hydrated. Adequate amounts of water help flushing out the toxin contents from the human body in the form of excretion. One can also consume water in the form of juice such as vitamin c enriched citrus juices.

5. Exercising and Meditations

Exercising confers several additional benefits not only to the body but also to the immune system. Exercise is a mandatory part of good dieting and good food. Exercise helps remove unwanted particles and toxins from the body. It’s recommended to do 30-45 minutes of exercise depending once stamina.

Lourdes, one of the top hospitals in India brings up these 5 simple steps for Immunity and Health in this occasion of COVID 19 pandemic. Remember that health is wealth. We all should follow certain measures to protect our health and other’s health. This is the optimal time to follow these certain actions and apply them throughout your whole world.

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