How to improve lifestyle for a better immune system?

If the body’s immune system is not strong enough, people become weak even in minor illnesses. And also the onset of the disease is also strong. So, the million dollar question comes to your mind. How to improve your lifestyle for a better immune system?

There have been many studies around the world on how to increase the body’s resistance to disease. Doctors are mentioning that having a healthy diet and maintaining a balanced life is very important in this case.

The human body’s immune system depends on vitamins and micronutrients. Here we have discussed the foods and habits that might help you to boost your immune system.

How to Boost Your Immune System

Have a balanced diet

Eat balanced and nutritious food. Eat lots of vegetables and fruits. It is better to chew whole fruit instead of fruit juice. It also contains fibre along with nutrition. Drink enough water, 8 to 10 glasses. Avoid fast food, oil-fat and spicy foods as much as possible.

Consume food that contains vitamin B, C and D

Vitamins and minerals play an important role in boosting the immune system.

These vitamins mix with water. They do not accumulate in the body. They excreted in the urine as they absorb into the water. These two types of vitamins work to regulate the activity of nerves in the body. Milk and liver contain vitamin B. Lemons, mangoes, oranges, citrus fruits and guavas have vitamin C in any type of sour fruit.

Vitamin C works to heal cells that are being damaged by reactions inside the body. Its Natural sources are sour fruits, such as lemons, oranges, malts, mangoes, grapefruits, etc.

It is also available in tablet form in the market, which you can chew 1-2 times a day for flu symptoms. But, the effectiveness of vitamin C obtained from natural sources is higher.

The natural source of vitamin D is sunlight. Which exposes certain parts of the body (such as the face, hands or neck, etc.) from 10 a.m. to 4 p.m. Besides, rich foods such as egg yolks, fish oil, omega, beef liver, cheese also contain vitamin D.

Learn more about vitamins from WHO website.


Dairy foods are known as probiotics in the language of science. Foods such as yogurt, cheese, etc contain certain ingredients.

Several beneficial bacterias are active inside the lining of the human stomach. Dairy foods keep those alive in the stomach.


Zinc has many benefits for flu or cold-cough symptoms. Ginger, garlic, pulses, beans, nuts, marine fish, etc contains zinc. You can take a zinc supplement in the form of lozenge in the market every 2-3 hours.


Honey contains some antiseptic ingredients (such as hydrogen peroxide, nitric oxide). So honey is quite beneficial in flu symptoms. However, diabetic patients should eat with extra attention.

Stay stress-free

Excessive stress lowers our body’s resistance to disease. So you have to try to stay stress-free. Stay away from the news on TV, social media that is putting you under stress. Have a good time with other family members. Listen to music, read books, watch movies or concentrate on learning something new. Meditation is a very good way to keep the mind calm.

Regular exercise or physical activity

Regular exercise or any other type of physical activity enhances immunity. Exercise is essential to keep the body healthy and increase immunity. Especially in the current situation when we are all at home. Adults should exercise for at least 30 minutes daily and children for 1 hour every day.

All you can do from home is walking, cycling, yoga, weight shifting, climbing stairs, etc.

Physical activity helps to increase immunity in the body. Every part of the body works when a person is physically active.

The muscles of the body and the heart are much more functional. At the same time the blood circulation in the body increases.

As a result, oxygen will reach the farthest reaches of the body. Then energy production will start in the cells of the body.

Sleep well: Have proper rest

The National Sleep Foundation in the United States works on the sleep of human. They recommend that children between the ages of 8 and 9 need at least 9-11 hours of sleep a night. 10 to 18-year-olds need 8-10 hours of sleep. People between the ages of 18 and 64 need 8-9 hours of sleep a night.

A professor of psychology and neuroscience of the University of California named Matthew Walker. He wrote a book named ‘Why We Sleep’, and he says that sleep deprivation can lead to complications. So, Adequate rest is very important to increase our immunity.

No one lives forever. But as long as we live as a conscious human being, we have to strive to live a healthy life. Taking proper care of the body will also help you to stay active and lively. When you are healthy, you benefit yourself as well as everyone around you. So take care of yourself, stay mentally and physically fresh.
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Mohammad Tansir Alam

Author Since: 11 June 2020

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