If you are worried about your health and want to protect yourself from infections, diseases, and disaster of any pathogen (including the current pandemic virus SARS-Cov2 or COVID-19). Then you have to focus on the natural defense system in your body called the immune system that helps you to fight against germs, infections, and external pathogens. Here in this article, we will tell you that what is the immune system? How the immune system protects the body from infections and diseases? And how to boost the immune system in a natural way?
What is the Immune System?
Immune System is a natural defense system which consists of different complex biological structures made up of networks of cells and proteins. These biological structures are basically organized into two units, one unit is responsible for the detection and creation of antibodies of any external germs in the body while the other unit store the information of germs and their antibodies for future use.
How Immune System Protect Body from Infections and Diseases?
Here we will talk about that how the immune system work? When an external toxic body enters into the body the immune system quickly detects and dissolve it by generating its antibodies using the stored information. If the details of external body and its antibodies were not present in the information stored, then the immune system generates new antibodies and test it against external body after successful test the immune system store the information in the data repository.
How to Boost Immune System in the natural way?
Here we are going to talk about how to boost the immune system? To boost the immune system means to get a perfect response from the immune system against any invading microbes. Whenever a foreign microbe invades the body and causes infection and disease the immune system should be boosted enough to fight against microbes and recover the body as soon as possible. The immune system can be boosted in two ways, that is with diet and lifestyle.
How to Boost Immune System with diet?
Our body responses to what we eat. So we can develop a strong immune system by taking proper diet. In this section of the article we will talk about how to boost the immune system by including certain natural foods in the daily diet. These foods include
Eating Citrus Fruits
Vitamin C is most essential component of the strong immune system for which you have to citrus fruits like lemon, orange, mandarins and grapefruits because these rich in Vitamin C. Citrus fruits contain essential compounds these compounds contain more than 60 types of carotenoids, flavonoids and essential oils all these components are essential for boosting the immunity system. Therefore the salads that contain citrus fruits should be included in the diet. Also to drink lemon water daily early in the morning without sugar is very helpful to boost the immunity.
Including Garlic in diet
Besides the historic use of garlic as an antibiotic, garlic has a lot of benefits and medicinal properties that can play an important role in boosting immunity. Garlic has active sulfur compounds that contain Allicin, Diallyl Disulfide, and S-Allyl and is also rich in Vitamin C, Selenium, and fibers which help the body to build a strong immune system. Sulfur compounds present in the garlic fight against the external pathogens breaking the cell to cell communication of bacteria causing disease and infection. Your immune system compromises when your immune system is dealing with chronic diseases like hypertension that causes further complications like cardiovascular diseases, heart attack, and strokes. Studies show that garlic has a positive impact on reducing high blood pressure. Using a high dose of garlic has the same effect as Atenolol in reducing hypertension.
If you hate eating Broccoli, you might start eating broccoli after knowing how beneficial it is for your health. Because broccoli is a rich source of various vitamins, minerals, and dietary fibers. It contains bioactive compounds like Glucoraphanin that play an important role in the defense against pathogens. Broccoli also contains Vitamin C, Vitamin A, Vitamin E, and Vitamin K. Every healthy and strong immune system relies heavily on Vitamin C as it is the most vital supplement in maintaining cell and tissues. And broccoli is rich in Vitamin C you can eat it as raw or steamed. A half-cup of broccoli contains 135% of the recommended daily intake. It regulates sugar level in the blood, balance blood sugar level is mandatory to insure having a strong immune system. The antioxidant and fiber contents of broccoli play a critical role in reducing blood sugar levels.
Yogurt is a dairy product rich in nutrients that are helpful for health. It also has a great impact on the health of the immune system. Yogurt is also rich in protein it contains more protein than milk and there is a correlation between protein and immunity. A strong immune system relies upon healthy cells that are able to repair themselves quickly. For which we need protein to repair body cells and tissues. Yogurt is also super-rich in Vitamin D that regulates the immune system and boost the natural defense system against the disease.
A cup of tea has an amazing effect on the body immune system, especially the inflammatory effect. Ginger has a lot of medicinal value in a lot of cultures ginger gives to patients suffering from nausea, vomiting, bloating that are signs of inflammation which shows that your immune system is not working. Ginger contains four bioactive compounds that is Gingerols, Paradols, Shogaols, and Zingerone and all these three produce anti-inflammatory and anti-oxidant effects. Ginger can also be used as an antiviral substance against Human Respiratory Syncytial Virus (HRSV). Ginger shots are getting popular among health and fitness enthusiasts as an easy way to boost immunity.
Green tea is a rich source of major antioxidants, flavonoids, and important bioactive compounds like Polyphenols. Green tea has a wonderful effect on the performance of T-cells. T-cells play a crucial role in the suppression of autoimmune disease and in boosting immune function. Green tea contains a special type of plant antioxidant called Polyphenols. Green tea polyphenols possess cetacean called EGCG- Epigallocatechin Gallate which is a natural antioxidant. EGCG is the most effective cancer Chemopreventive. Polyphenols in green tea prevent the oxidative damage that occurs by free radical the antioxidant in green tea shields against oxidative stress.
Turmeric Lattes has got a lot of popularity in medical use. Turmeric is a plant of the ginger family that is widely used in the Asian food for its bitter and warm flavor. Turmeric contains a special component called Curcumin. Which has many helpful properties which include anti-inflammatory, anti-bacterial, anti-viral, and anti-fungal properties. It has a shielding effect on the liver by preventing toxins from damaging its functions. Turmeric increases the response of the body against infections and disease.
How to boost the immune system with a little change in lifestyle?
Living healthy, enthusiastic, and joyful is the surety of a strong immune system. To fight against infections and diseases you must need a healthy and active lifestyle. If your lifestyle is passive full of stress, anxiety, and disappointment, then the chances of getting infections and diseases will increase. For having a strong and healthy immune system you have to change the lifestyle in the following way
Taking Good Sleep
Taking good and enough sleep not only reduces tiredness and anxiety, but also improves the natural defense system of the body against germs and foreign bodies. That is why experts advise 6 to 8 hours of sleep in a day. A good night sleep and rest helps the body to regulate blood circulation and balance blood sugar level. And a healthy and strong immune system highly relies on these two factors.
Stress not only disturb physical body functions, blood circulation, blood sugar level, and mode. But also reduce the performance of the immune system fighting against invading microbes. The Corticosteroid hormone that causes stress to reduce the number of lymphocytes that is an essential part of white blood cells. The reduction in the number of lymphocytes weaken the immune system because the whole immune system relies on white blood cells. So by minimizing stress we can save the white blood cells from the reduction that is directly linked to a strong immune system.
Here we will talk about how exercise affects and boost the immune system. The exercise will save you from getting cold and flu by extracting bacteria from lung and respiratory track. Beside this daily workout help body to rapidly circulate white blood cells throughout the body that help the body to detect and fight the pathogen effectively. The change in body temperature during exercise to stop the bacteria from growing.