10 Healthy Habits to boost your immune system

Boosting your immune system naturally is not an uphill task as it seems. Nature has provided enough resources that can help in building a natural defense system of our body and fight against disease-causing organisms.

Many blogs and articles suggest having good sleep, living a stress-free life will help to boost your immunity. But I know that is not going to happen if you are not taking nutritious food in your day-to-day life.

I believe the way to boost your immunity is by eating nutritious foods Because Eating nutritious food will support your healthy habit like exercising regularly and busting stress.

This can be achieved by understanding and tweaking a few food habits.

1. Eat food rich in Antioxidants

Antioxidants are the defense system of our body that protects us from free radicals.

Free radicals are mainly oxygen molecules or atoms that have at least one unpaired electron.

If free radicals are not neutralized by an antioxidant, they may cause damage to the cell membrane, protein, fats, or even the DNA nucleus of the cell. In scientific terms, it is known as oxidative stress.

Chronic oxidative stress increases the risk of chronic degenerative diseases such as heart attacks, arthritis, Alzheimer and whatnot.

Fortunately, our body can create some of its antioxidants and the rest of the antioxidants it absorbs from the food as well as from nutritional supplements.

Our body mostly gets antioxidants from fruits and vegetables and the most common antioxidants we get are vitamin c, vitamin E, and vitamin A and beta carotene. We get other antioxidants from our food such as Coenzyme Q10, alpha-lipoic acid, and colorful bioflavonoid antioxidants.

Based on the analysis the food rich in antioxidants are Fruits, Nuts, Vegetables, Berries and for the love of dessert chocolate also has higher antioxidant properties.

Several tests measure the content of antioxidants but one of the best tests that we consider is FRAP analysis. The higher the FRAP value the more antioxidants the food contains.

Which is also known as the Ferric reducing the ability of plasma. In this test antioxidant property is measured by how well they can neutralize a specific free radical.

Based on the analysis the food rich in antioxidants are Fruits, Nuts, Vegetables, Berries and for the love of dessert chocolate also has higher antioxidant properties.

Most studies have shown that blueberries contain the highest amount of antioxidants and chocolate, dark chocolates, or chocolates with more cocoa have the highest antioxidant levels.

Note – studies have shown that plant-based diets add significantly more antioxidants than non-plant based diets

2. Take Alkalizing food to neutralize the pH balance of the body.

The balance of acid and alkaline within the body is referred to as pH balance. Otherwise also known as the “potential of hydrogen”. It is measured on a scale of pH -1 to pH -14.

pH 1 is considered highly acidic and pH 14 is highly alkaline. 7.35 is considered a neutral or good pH balance and should be maintained.

When the body becomes acidic, it gives rise to many ailments. The acidic environment affects our body at a cellular level.

No.1 reason for creating an acidic environment in our body is the regular consumption of acid-forming food such as meat, chips, high sodium processed foods, carbonated drinks, and some dairy products.

When our body cells remain in a highly acidic state because of too much acid-forming food and a highly stressful lifestyle, several health concerns include kidney stones, loss of bone mass, reduction of growth hormone levels, and loss of lean muscle mass, and increase of body fat.

It also affects the body’s cellular levels and increases free radicals.

A highly acidic environment opens doors for many viruses and bacterias to thrive leading to numerous diseases.

Many studies have shown that cancer cells can’t grow in an alkaline environment.

To prevent all these we need to consume more alkaline-forming food and fewer acid-forming ones.

Add maximum alkalizing foods to your grocery lists

In vegetables- Beat, bell pepper, broccoli, cauliflower, celery, cucumber, green beans, leafy greens, onion, peas, all sprouts, Zucchini

Pseudo Grains- Amaranth, Buckwheat, millet, quinoa, wild rice.

Sesame seeds are also alkalizing food. Flax, white chia seeds, and hemp are considered neutral on the body.

In fruits – Grapes, lemons, lime, apple, avocados, bananas, berries, cantaloupe, cherries, dates, orange, pineapple, pomegranates,

Experts suggest that the ratio between alkaline food to acid-forming food must be 75% to 25%.

3. Add Chlorophyll rich food to your diet

Chlorophyll content in food significantly raises the pH balance of the body.

Chlorophyll converts sun energy that has been absorbed by the plant into carbohydrates which is otherwise known as photosynthesis. chlorophyll gives the green pigment to the plants and is also referred to as the blood of the plants.

Now you must be wondering what chlorophyll has to do with immunity?

Well, interestingly chlorophyll is equivalent to hemoglobin in human blood and it promotes the production of red blood cells.

“chlorophyll is equivalent to hemoglobin in human blood”.

Consumption of chlorophyll-rich food will ensure constant regeneration of cells and improve oxygen transfer throughout the body. That will significantly increase the energy levels of the body.

Chlorophyll-containing plants possess an abundance of live enzymes that promote the quick rejuvenation of cells.

A healthy amount of chlorophyll content in our food increases oxygen levels which cleanse our body by removing toxins deposited from dietary and environmental sources.

Food rich in chlorophylls is – Spinach, Collard greens, mustard greens, Chlorella, Spirulina, broccoli, green cabbage, wheatgrass, asparagus, green beans, peas, matcha green tea.

Note – hemoglobin and chlorophyll have significantly similar structures and Chlorophyll content in our diet will help increase oxygen in our body.

4. Consume healthy fats

Always Cold-pressed, unrefined oils.

Coconut oil – It is produced by compressing the meat of the coconut and removing the fiber part. Coconut oil does not convert into trans fat after heating at a high temperature. coconut oils are medium-chain triglycerides. They are unique as they are saturated fat yet provides several health benefits. They are digested effortlessly. They are converted into energy by the liver within a few moments of its consumption. Eating Raw coconut is also a healthy habit in consumption of healthy fats

Extra virgin olive oil – The term extra virgin means, oil extracted from the first pressing of olive. The subsequent pressing is known as virgin and the following is known as regular olive oil. It delivers a minimal amount of omega-3.

Flaxseed oil– It is obtained by pressing flaxseed. It contains the highest amount of omega3. The ratio of omega 3 to omega 6 is 5:1.

Hemp oil and pumpkin seed oils are also the best options to use.

5. Consume citrus fruits to increase immunity

Although citrus fruits taste acid-forming it is highly alkalizing when consumed.

Citrus fruits are rich in vitamin C which enhances immunity and helps your immune system to produce white blood cells.

Citrus fruits also contain vitamin A, Vitamin B6, folate, calcium, magnesium, manganese, potassium, and phosphorus.

Citrus fruits like lime, lemon, oranges, Grapefruits are high in phytonutrients such as carotenoids, flavonoids, and polyphenols. These nutrients give fruits their color and scents as well as helps protect our body from various health issues.

It also improves heart health, protects our brain, and also boosts skin health.

citrus fruits enhances your immunity by producing more white blood cells.

6. Choose whole-grain food

Grains have usually 3 parts bran, germ, and endosperm. Whole grains have all three parts intact in them.

Whole grains are high in iron, magnesium, manganese, phosphorus, selenium, dietary fibers, and vitamin B.

Studies have shown that eating whole grain foods reduces the risk of heart disease, type 2 diabetics, cancer, and many more.

Whole grains such as oats, whole wheat, buckwheat, millet, barley, brown rice should always fill your plate.

7. Add more protein-rich food to your diet.

India is a protein-deficit country. 73% of the population of India is a protein deficit.

Protein plays a huge role in boosting the immune system. It repairs the damaged tissues and cells of our body. It is the building block of our muscles, organs, skin, and hormones as well.

It also helps lower blood pressure and fights diabetics.

Food that is rich in protein content is Spinach, Broccoli, lentils, almonds, pea, hemp seed, eggs, Oats, Quinoa, pumpkin seed.

Meat, fish are also good sources of protein.

Adding protein supplements like Whey protein, pea, and rice protein is also a good choice.

8. Exercise to strengthen your immune system

A moderate exercise regime can help you achieve optimum health. 20 mins of exercise a day is enough to start with.

A good way to structure your exercise regime is to add both cardiovascular and strength training exercises together. Cardiovascular exercise helps to develop a strong heart and strength training improves muscular efficiency making.

This will make your day-to-day life productive and less straining.

Walking, running, cycling, swimming, and skipping can be added to cardiovascular exercises. Bodyweight training is also a good option to add to strength training.

A good exercise routine breaks down the body tissues and whole nutrition helps to regenerate new body tissues and cells. A good exercise session followed by whole food nutrition will help you strengthen the immune system.

Keep exercise and nutrition journals that will help you to be consistent and be on track.

A good 30 mins exercise, 5 days a week can strengthen your mind body and also immune system.

9. Reducing stress increases vitality.

Many modern-day health problems are due to stress. Obesity, fatigue, mental fog, sleep disturbances, digestive problems, prematurely wrinkled skin, depression … the list goes on.

Stress results in to increase in the cortisol level of the body hence, it may affect the hormonal balance of the body.

10. Improve sleep quality

Melatonin is a hormone that is released by a small endocrine gland in the brain called the pineal gland. It is a powerful sleep-enhancing hormone and an antioxidant that prepares our body for restfulness.

The release of melatonin depends upon the light our body is exposed to.

Limit your exposer to light at least 1 hour before sleep. Dim the light to a point where you can walk without bumping into any object.

The best way is to walk under the moonlight.

This will trigger the release the melatonin and help you clear your mind.

Meditating for 20 mins before bed will also help you to have a deep sleep.