1-Stay hydrated - Drink lots of water and eat water containing fruits which help in maintaining hydration and proper oxygen supply in our body.
2-Moderate exercise - Moderate exercise can boost the effectiveness of the vaccine in people with compromised immune system example - steady bicycling, jogging, brisk walking.
3-Eats healthy fat - Healthy fats like olive oil and salmon may boost your body's immune response to pathogens by decreasing inflammation. Olive oil is highly anti-inflammatory is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus its anti-inflammatory properties help the body fight off harmful disease-causing bacteria and viruses.
Omega - 3 fatty acids, such as those in chia seeds and salmon, fight inflammation as well.
4-Limit added sugars - Research suggests that added sugar and refined carbs may contribute disproportionately to overweight and obesity. You should strike to limit sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons of sugar for someone on a 2,000 calorie diet.
Given that obesity, type 2 diabetes and heart disease can all weaken your immune system, limiting added sugar is an important part of an immune-boosting diet.
5-Yoga - Practising yoga daily for half an hour can help keep your immune system functioning properly.
6-Manage your stress level - Long term stress promotes inflammation as well as imbalance in the function of immune cells. Relieving anxiety and stress is key to immune health activities such as meditation, exercises, journaling, yoga, and other mindfulness practices that may help to manage your stress.
7-Supplements - supplement may strengthen your body's general immune response.
Vitamin C - Taking 1,000 - 2,000mg of vitamin C per day reduces the duration of the colds by 14% in children and 8% in adults.
Vitamin D - Vitamin D deficiency may increase the chance of getting sick.
Zinc - Supplementing mire than 75mg of zinc per day reduces the duration of a cold by 33%.
Garlic - Supplementing the garlic reduced the incidence of the common cold by about 30%. However, more research is needed.
8-Fermented foods - Fermented foods reach in probiotic. These food include yogurt, sauerkraut, kimchi, kefir and natto.
Gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
If you don't regularly eat fermented foods, probiotic supplements are another option.
Have enough sleep - Poor quality sleep is linked to a higher susceptibility to sickness.
Those who slept fewer than six hours each night one more likely to catch a cold than those who slept six hours or more each night. Getting adequate rest may strengthen your natural immunity.
An adult should aim to get seven or more our sleep each night while teens need 8 to 10 hours and younger children and infants up to 14 hours of sleep.
9-Eat whole plant food - Whole plant food such as vegetables, seeds, nuts, fruits, and legumes are rich in antioxidants and nutrients that may give you an upper hand against the harmful pathogens.
Antioxidants containing foods help decrease inflammations by combating unstable compounds called free radicals which cause inflammation.
Fruits and vegetables are also reaching in vitamin C which reduces the duration of the common cold.
How much do you get for it
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