Boost Your immunity today!!

   Do you know what is a healthy body?

                               According to the World health organization (WHO), a healthy body is defined as "a state of complete physical, mental, and social wellbeing in which diseases and infirmity are absent". By adopting healthy practices, you can be able to take care of your physical and mental health and also guide others to improve their health. So it's up to you how you take care of your health as "Health is better than Wealth". You might have heard this about a million times but still many of us don't realize this as an essential factor in our life.  We all know that the world has been facing critical situations for the last one and a half years. And of course, being healthy is our first priority now.

                 So boosting your immunity can help you stay healthy. And now what is Immunity?  It is the ability of a person to resist harmful microorganisms and to fight against them. Immunity is a state of protection from infectious diseases. Now you can boost your immunity by following these tips.

1. Maintain a healthy balanced diet:- 

                            We all know that we need proper food to survive healthily and so we should include a balanced diet in our daily life. A healthy diet should provide us with the right amount of energy from the foods and drinks to maintain an energy balance. Mostly you should consume a diet that includes foods rich in vitamins like A, B2, B6, C, D, and E. Try to add many seasonal fruits and vegetables and subtract extra fats and junk food. On average,

          a) Women need around 2000 calories per day.

           b) Men need around 2500 calories per day. 

  2. Be hydrated:-

                     

                            Water is the most important source of need in our daily lives. Surprisingly, we can live without food for some days but without water, only a few hours. It is the only nutrient that does not provide energy(in cal) but the most urgent nutritional need we use it constantly. You need about a quart of water for every 1000 calories you consume.  So, drink as much as water and app. 8-12 glasses per day or 1-1.5 lit a day.  You can also eat water in watermelon, cucumbers, citrus fruits, and other fruits.

3.Good quality sleep:-

                              Do you know that good quality sleep can help you out of stress, deprivation, and many other things? Loss of sleep ie, insomnia,  can harm physical and mental health and create a negative impact on our mood, energy, and concentration too. Sleep deprivation or sleeplessness raises the cortisol levels in the body which is not good for immune function. A maximum sleep of 7-9 hours is recommended by the National sleep foundation. So a proper sleep must be taken to maintain a good balance in the body.

4.Moderate Exercise:-

                      It is proven that exercise and workouts can create a positive impact on the immune system. It overall increases the metabolism in the body, improving strength and balance, and reduce stress. Simply, we can do walking, cycling, small workouts, or yoga which help us to build our inner confidence. Exercising daily can develop your concentration and deeply improves your circulation in the body. You can also follow cardio exercises. 

   "Your body can stand almost anything. It's your mind that you have to convince"

              

5.Say No to alcohol:-

                           The biggest problem with alcohol is that it reduces the ability to combat infection and starts infecting the liver. High consumption of alcohol can leads to undesirable health effects thereby lowering the immune system. It becomes difficult for your body to cleanse your system and gives rise to many diseases such as liver malfunctioning, or some cancers which badly affect your body. 

6. Take the sun-shine:-

                      As we already know that the sun is the most vital source of vitamin-D, this vitamin-D is essential for proper body functioning and strong bones and teeth. Sometimes, sun-shine can give you much more vitamin-D than capsules. It also encourages the brain to release serotonin (also called the happy hormone) which increases our mood & well-being. When you are exposed to sun-shine, the number of White blood cells(WBC) increases in the body which helps to strengthen immunity.

"Everything is fine when there is sunshine"

7.Smoking:-

                       Smoking is one of the most addictive habits seen among individuals, especially now in teenagers too. It really creates a harmful impact on our immune system and gives rise to several diseases such as chronic disorders, cancers, lung disease, and many more.  It damages the entire cardiovascular system and increases the risk for tuberculosis, certain eye problems. Each tobacco smoke can be composed of 4000 chemicals which are known to be carcinogenic (cause cancer). We all know that smoking is injurious to health, but if we implement it rightly, we can see a smoke-free society in the upcoming days.

                              There are still other ways that we can adapt to live a healthier life such as 

 i)Overcoming stress:- we all feel sometimes stressed due to the growing competition all around or our problems that we face in our lives. But it is again said that even stress can lower our immunity. It can slowly raise the blood pressure and can leave us distressed without proper sleep and food. Solving the issues or praying, meditation, exercise, reading books, or doing your hobby, can help to reduce stress in your life.

 ii) Supplements:- You can also add supplements in your diet to take a particular vitamin or to increase immunity. But still, it is better to prefer the natural things that are present around us. For eg; Instead of vitamin-C and D capsules, you can take citrus fruits and sunshine.

            So a balanced and healthy diet, enough water to be hydrated, the prohibition of alcohol and smoking, good sleep and stress-free environment, and all good vitamins and minerals necessary for the body, all these can help you in building your immunity to a very good extent.