IMPORTANT NOTE : The strategies discussed below may boost your immune health, but they don’t protect specifically against COVID-19.

What It Is :

If you want to boost your immune system, you may wonder how to help your body fight off illnesses. Whenever you think about boosting immune system. The 1st question comes in your mind is that we have a troop of soldiers in our body to knock out the enemies like harmful pathogens or disease causing organisms.

In this article we will discuss some natural ways to improve our immune system. Before starting we should understand the fact that immunity can’t be improved overnight rather it improves with time . Several dietary and lifestyle changes may strengthen your body’s natural defenses .


1. Eat healthy fats:

Healthy fats :  Egg yolk and almonds

Healthy fats may boost your body’s immune response to pathogens by decreasing inflammation. some of the examples of healthy fat sources are olive oil, flax seed, chia seed, whole egg etc but that doesn’t mean to eat fat excessively. If you want to get more knowledge about fat and fat loss checkout this link .

olive oil is highly anti-inflammatory and decreases the risk of chronic diseases like heart disease and type 2 diabetes. Its highly anti-inflammatory properties may help our body fight off harmful disease causing bacteria and virus.


Chronic inflammation can suppress your immune system. Healthy fats like olive oil and omega-3 are highly anti-inflammatory, these fats may naturally combat illnesses.

2. Adequate amount of sleep:

Deep sleeping baby

Its always tempting to stay awake late night and watching our favourite shows or web series but research shows that staying up all night can affect your immune system. Sleep and immunity are linked to each other. Getting adequate sleep may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness. It has been proved in researches

3. Eating Garlic:

garlic  cloves.
Eating garlic to boost immunity

By eating garlic may be you are not favouring your breath, but eating garlic regularly can do wonders for your health. Garlic contains compounds that helps the Immune system to fight germs.

Whole garlic contains a compound called alliin. When garlic is crushed, chewed or sliced, this compound turns into allicin, the main active ingredient in Garlic.  []

Allicin is unstable in nature, so it quickly converts to other sulphur-containing compounds thought to give garlic its medicinal properties and these compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.

4. Exercise Daily:

exercise daily.
Exercise daily

whenever we talk about exercise It doesn’t mean that you have to a fitness freak to boost your immune system. Simply going for a daily stroll in a yoga class for few times in a week will keep you physically fit and help your immune system stay in top shape. Hence, it gives perfect answer to the question-How to improve immune system.

Exercise may flush bacteria out of your lungs, reducing your chance of picking up an airborne illness, according to the U.S. National Library of Medicine. It also causes your white blood cells to circulate more rapidly, allowing your immune system to detect illnesses more quickly.

5. Citrus Fruits:

citrus fruits : oranges
citrus fruits

Whenever we need a answer to the question-How to improve immune system.Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells.

some of the popular citrus foods are

  • grape fruits
  • oranges
  • lemon .

Citrus fruits are rich source of vitamin C. Our body doesn’t produce or store vitamin C and we need it on a daily basis for continued health. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

6. Eat Fermented Foods or Proboitics:

Fermented foods are rich in beneficial bacteria known as Probiotics and these bacteria resides in our digestive tract.

some of the fermented foods of India are

  • IDLI
  • DOSA

Research suggests that a flourishing network of gut bacteria can help our immune cells differentiate between normal, healthy cells and harmful invader organisms.

If some one is unable to take these fermented foods then one can take the probiotics available in the market.


Gut health and immunity are deeply interconnected to each other. Fermented foods and probiotics may boost your immune system by helping it identify and target harmful pathogens.


The idea of Improving your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

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