In the aftermath of the COVID-19 pandemic, most people are looking for ways to boost their immunity. The body's immune system is its defence mechanism that gets activated after a foreign body or germs tries to invade it. White blood cells (WBCs) are one of the first cells to defend the body against infections and play an essential role in natural immunity. We have created a list of 5 easy things that can help you boost your immunity significantly.

5 Things to Do at Home to Boost Immunity

While multiple factors determine the functioning of the immune system, some of the common factors that can help boost it include:  

1. Immunity booster foods

It is a well-known fact that a healthy diet can aid in building immunity. Studies have shown that eating plant-based foods like fruits, vegetables, nuts, and seeds can help the immune system fight infections and diseases as they are rich in antioxidants. Some immune system booster foods include:

• Citrus fruits like lemon and amla: Rich in vitamin C, a known antioxidant
• Cruciferous vegetables like broccoli: Rich in vitamins A, C, and E and other antioxidants
• Garlic: Rich in sulphur compounds like allicin that has immunity-strengthening properties
• Ginger: Decreases inflammation and relieves symptoms of inflammatory conditions
• Yoghurt: Rich in vitamin D and helps strengthen gut immunity
• Almonds and walnuts: Rich in omega-3 fatty acids and vitamin E, both potent antioxidants that help strengthen immunity
• Sunflower and chia seeds: Rich in vitamin E that helps maintain the body's immune system
• Green tea: Contain flavonoids with strong antioxidant properties that boost the immune system

Besides eating immunity booster foods, cutting down on sugar and processed foods also helps strengthen the immune system.

2. Exercise regularly

Practising moderate-intensity exercises regularly reduces inflammation in the body and helps the regeneration of the immune system cells. Some moderate activities that can help strengthen the immune system include brisk walking, swimming, cycling and jogging.

3. Stay hydrated

Dehydration can reduce the immune system's efficiency and increase an individual's likelihood of illnesses. Drinking adequate amounts of water, fresh fruit juices, and natural herbal teas can help one stay hydrated.

4. Get a good night's sleep

Sleep and immunity are interlinked. Studies have found that poor sleep quality leads to poor immunity and increased susceptibility to illness. So, adults must get at least seven to eight hours of sleep every night to strengthen their immune systems.

5. Stay stress-free

Stress and anxiety have been repeatedly proven to lower immunity.  Long-term or chronic stress promotes inflammation, which disrupts the normal functioning of the immune system. Engaging in stress-busting activities like meditation, yoga, journaling, or mindfulness may help boost the immune system.

Besides making lifestyle habits and following immunity booster home remedies, getting necessary vaccinations such as hepatitis B, tetanus, and others on time also helps strengthen the body's immunity. Still, got questions?

Consult An Apollo Specialist

Medically reviewed by Dr Sonia Bhatt.