How to Improve and Boost your Immunity: 10 Tips

Do you get out of breath by just going up some stairs? Does the idea of walking for a long distance make you groan out loud? Do you have frequent bouts of cold? These are just a few instances where your body is trying to tell you that your “immunity” is weak. So, what does this immunity mean, you ask? You all must have read in biology classes in school that immunity is that balanced state of your body through which your biological defences can fight infections, diseases or any other foreign invasions and which provides you with the tolerance to avoid allergies and auto- immune diseases.

So what really happens when your immunity gets weak? You become “susceptible”. You may not realize it but there are millions of micro- organisms all around you. But you don’t always fall ill. It’s because your immune system fights off bad bacteria’s and viruses. Therefore, it is necessary to maintain a strong immunity so that you don’t fall prey to different kinds of illnesses which can be as small as a common cold and as serious as pneumonia. Here are 1o ways through which you can boost and improve your immunity.

10. War against insomnia.

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Well, you already know most of our health problems arise because of sleep deprivation. Our bodies need an adequate amount of sleep to recuperate and rejuvenate itself. You may have noticed that you get sicker when you’re short on sleep. It also causes elevated levels of stress and inflammation of the body. Researchers have not been able to find exactly how it all works but they firmly believe that a good 6-9 hours of sleep is a must for an adult to say healthy.

9. Eat Healthy, duh.

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Okay, you need to stop gorging on junk food. Did you know that consuming too much sugar can suppress the development of the cells of the immune system? Me neither! It’s always wise to opt for natural sources of sugar like fruits. Berries, for example, are great sources of antioxidants.

Also, eat those fruits and vegetables which are rich in vitamin C, E, beta- carotene and zinc. For example, go for fruits and vegetables like berries, spinach, onions, carrots, red grapes et cetera.

8. Exercise!

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Yeah, I can hear your groan of frustration. I don’t like exercising too. But believe it or not, exercise is very important if you want to maintain your immunity. You don’t have to go to the gym and try some heavy weight- lifting. It’s far from that! Just regular moderate exercising is enough. A daily half an hour walk is enough to keep your immunity running. Not only this, exercise also helps you sleep better.

7. Pocketful of Sunshine.

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You got to get some sun shining on you, amigo’s. Vitamin D is very helpful in increasing your immunity and we all know that sunlight is a great source of vitamin D. Just a 20- minute soak in the sun will provide you ample of vitamin D. It has been noticed that low level of vitamin D increases the risk of respiratory infections. So, it’s better to get your daily dose of sunlight if you want to remain healthy.

6. Drink it up.

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Water is the elixir of life. Nobody can deny it. A good intake of 8-12 glasses of water per day washes away toxins from your body and helps your body cells to function more efficiently. After all, more than half of our body is made up of water. If not water, then, try to drink juice and smoothies to keep dehydration at bay.

5. The Laughter Therapy.

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It’s true that laughter is the best medicine of all. There are no additional charges for laughing. Laughter increases your heart beats which helps in more pumping of blood. Not only that, it also keeps stress away. So go and watch comedy and treat yourself to hearty laughs!

4. Go probiotic.


Did you know that our intestines are home to many good micro- organisms that help keep infections at bay? It should be our main concern to keep this bacterial population healthy. For this, you need to incorporated wholesome fermented food and drinks into your diet. For instance, increase your intake of yogurt, sauerkraut, kefir and kimchee. If you are unable to find natural sources of probiotic food and drinks then, you can always opt for probiotic supplements too.

3. Eat mushrooms.


Mushrooms like shiitake and maitake are good sources of polysaccharides called beta glucans. Researchers have found that beta glucans can regulate and strengthen the immune system. Even the inexpensive mushrooms are said to have these polysaccharides in them.

2. Stress- free zone.

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Stress is the worst evil of all. Not only does it create havoc in your mind but also takes its toll on your body too. Chronic stress leads to high level of cortisol and other corticosteroids. Long term exposure to these hormones leads to both mental and physical damages. Other than weakening the immune system, stress also high blood pressure, heart diseases and digestive problems.

1. Weigh yourself out.


Yes, this is not to promote a certain body size. It is necessary to maintain a healthy amount of weight as fits your height. High amount to fat cells eventually leads to chronic inflammation which causes tissue damage. This results in a decrease in immunity. Also, overweight issues also cause other problems like heart diseases, diabetes, asthma et cetera.


So, folks it is imperative to take a serious look into your immune system and immunity. Good immunity will only lead to a better and healthy life style. Not only that, it will also make you feel happy about your own body and will boost your confidence to another level.

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Samridhi Sharma

A student of English and Cultural Studies at Punjab University. An ardent reader and a freelance writer.