Aishwarya Vaidya
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Written By: Aishwarya Vaidya | Updated : February 8, 2019 11:44 AM IST
Sleep well to boost your immunity. © Shutterstock
According to a study published in the journal Proceedings of the National Academy of Sciences of the United States of America (PNAS) , heat waves can lower your body's response to flu. Climate change can affect the future of vaccinations and nutrition. Thus, it can reduce crop yield and nutrition value and also widen the ranges of disease-spreading insects, predicted the study. If you wish to amp up your immunity then you must follow these strategies.
1: You should opt for a relaxing bath
A nice hot bath, by adding Epsom salt in your water can help you reduce stress and make you fall asleep faster. Since you might be aware that sleep is one of the essential solutions to help repair your body. Take a bath right away and stay fit.
2: You should sleep well
A good night's sleep helps your body redistribute energy resources which are primarily used for brain and muscle work to the immune system. While you are sleeping, the immune cells get out of the circulation, tend to settle in the lymph nodes and start getting ready for the next day of your work. A similar thing happens in the brain; it not only doesn t recharge your brain but also cleans itself up from all the toxic waste of the day, which can lead to inflammation. Whereas, a lack of sleep can make you vulnerable to viruses and bacteria and you might catch a cold or flu when you re sleep deprived. So, sleep for at least 7-8 hours every day.
3: You should soak up the sun
"If you wish to manufacture vitamin D then you should spend some time in natural light. Yes, soaking up in the sun is the need of the hour. Vitamin D plays a vital role in helping our immune systems create antibodies (a protein produced in the blood that fights diseases by attacking and killing harmful bacteria) and low levels of vitamin D, on the other hand, have been linked with a higher risk of respiratory infection, says Rutika Murudkar, a clinical nutritionist specialized in diabetes and cardiac care at Naraindas Morbai Budhrani Trust for cancer patients.
4: You should opt for turmeric
"Turmeric not only enhances the flavour of your dish but it can also help you boost your immunity. It has anti-inflammatory properties, and various studies have also suggested that turmeric can help you strengthen your immune system and keep illnesses at bay," explains Murudkar.
5: You should eat more veggies
"Vegetables along with fruits, nuts, and seeds can help you amp up your immunity as they are jam-packed with essential nutrients like vitamins, minerals and antioxidants. Moreover, cruciferous vegetables namely cabbage, kale, and broccoli help support liver function and can also help you eliminate toxins from your body," informs Murudkar.
6: You should de-stress
Chronic stress can have negative consequences on your body. Tons of research suggest that e short-term exposure to stressors can rev up your immune defence but prolonged stress may wear down the immune system and increase your risk of illnesses. Hence, to de-stress you should opt for meditation, yoga and going on vacation might also help.
