We need to keep our immune system strong especially during the ongoing pandemic.
Here are some ways you can boost your immune system.
1. Get up early but after adequate sleep
Waking up early means leaving your bed between 5 am to 6 am during summers and between 6 am to 7 am during winters. But, waking up early also does not mean that you cut down on your sleep and compromise your health. A minimum of 7-8 hours of sleep per day is necessary.
Inadequate sleep affects our moods and energy levels in the short-term and can lead to further health complications if the deprivation continues. So, a good night’s sleep is important for overall well-being.
2. Try to include Giloy or Guduchi in your diet
It is an ayurvedic herb that has many health benefits and it has the power to eliminate many diseases like asthma, arthritis, and diabetes. Giloy is an effective way to increase immunity power.
It is also rich in antioxidants that help fight free radicals and keep cells healthy and away from diseases.
3. Eat a balanced diet
Your diet should contain adequate amounts of antioxidants. Antioxidants repair sick cells. It reduces the effects of age while maintaining health. Selenium, Beta-carotene, vitamin-A, B2 and B6, vitamin-C, D and E, etc. are most important for strengthening immunity.
Here’s a quick list of foods you can add to your diet
- Ginger – Ginger is rich in antioxidants
- Citrus fruits – Citrus fruits such as oranges, grapes, etc, are rich in vitamin C
- Chia seeds- It is the richest source of plant-based omega-3 fats
- Garlic – Rich in sulfur and is antibacterial
- Blueberries – Richest source of vitamin c and is anti-inflammatory
- Kale – Rich in iron, and micronutrients
4. Drink plenty of water
The easiest way to increase immunity is to drink plenty of water as the more water you drink, the more the toxins from the body are released, and you will be free from infection. If you drink detox drinks then it is even more beneficial.
The recommended intake for adults aged 19 to 30 is 3.7 liters a day for men and 2.7 litres for women depending upon their health, pregnancy status & climate change.