Improve Your Immunity With Diet and Lifestyle Changes


Do you know your daily routine or healthy habits impacts your overall health? You might have heard or read that making time for those little things such as exercise, nutrition, sleep, and stress management can affect more than one aspect of your life.

Daily habits or daily routine are interconnected and can impact your overall health. For instance, the sleep you lack today can be due to the stress brought on by yesterday's events. The next day builds on the days before when you did not have time to make dinner, and there are no leftovers to bring to the office, which results in eating out instead. Does this scene sound familiar? You might be wondering, what does this have to do with your overall health? Read on to know how your lifestyle and eating habits are linked together to impact multiple aspects of your life.

What is Immunity and How It Works?

There are various factors that contribute to your overall health. Some can be medically diagnosed conditions, and some can be small lifestyle choices. The immune system is something that can be affected by lifestyle choices and medical conditions. Immune systems work towards limiting or preventing the infection from entering our bodies. When we don't take care of our immune system health, we suffer.

White blood cells in our body are warriors that keep us healthy. They require proper nutrition to perform at their best. When the body gets proper nutrition, it can easily fight the viruses or invaders that make us sick. A healthy diet not only supports the immune system but also affects how the body and mind perform. Lifestyle choices also affect our immune system functions, for example, sleeping on time, eating on time, and proper exercise routine can provide health benefits.

Increasing Your Immunity In a Healthy Way

When it comes to increasing your immunity in a healthy way, choose to eat right and follow a healthy lifestyle. A healthy lifestyle is not about eating healthy and nutritious food; here are the things or healthy living strategies that you need to consider for a healthy and better life. While there are supplements and medications that can help, it is advised to choose natural ways for long term results.


Your diet and immune system and health go hand in hand. Good nutrition is the key to a healthy, strong immune system that can provide protection against seasonal flu, illness, and other health problems. Gut acts as a gatekeeper for the rest of the body and trains your immune system. A healthy gut means a healthy immune system. Thus, you should include foods that are gut-friendly such as fermented, cultured foods, probiotics and sprouted vegetables. Also, increase your consumption of antioxidant-rich foods that are effective in fighting against the body invaders and cell damage.


Body's defence system and exercise are interlinked. Exercise helps the immunity to perform at the best level. Practising yoga, taking a daily walk or following a regular exercise routine can help in decreasing the chances of developing any kind of health issues. Exercise plays a major role in improving the blood flow through the cardiovascular system, flushing the toxins and germs from the body through the excretory system in the form of urine and sweat, which can reduce the risks of getting cold flu or other illnesses. So, try to include daily exercise or even a 30-minute walk in your lifestyle to ensure that your immune system is in good condition.


We all are aware of the negative effects of cigarette smoking, but still, people choose this. Heart disease, lung cancer, COPD and stroke are you conditions that are linked to smoking. Smoking reduces the immune response to the extent that the body completely stops responding to viruses. This happens because the tobacco completely damages every system in your body.


Stress can have a major impact on both your mental health and physical health. Being stressful can impact the effectiveness of your immune system, which makes you more susceptible to bacteria and viruses. Apart from affecting your immune health, it can also lead to high blood pressure, sleep problems, depression, and cardiovascular problems like heart attack and stroke.

Do you know chronic stress is related to autoimmune and inflammatory disorders? When you feel stressed, your body produces more cortisol, a hormone released to curb stress which causes your body to struggle to normalise its inflammatory attack and response itself. It impacts your immune health and doesn't allow the body to produce more white blood cells.


Sleeping on time and waking up on time is a pillar of healthy living. Sleep deprivation or insufficient sleep can affect your immune system health and main crease your chances of getting sick. When your body is in sleep mode, your immune system releases the protein called cytokines, which is responsible for fighting inflammation or infection and its production needs to be increased when you are suffering from flu or cold.

So, no matter how busy your schedule is, make sure to get at least 7 to 8 hours of sleep. It will not only maintain your immune health but also keep you active throughout the day.


Over the age of our immune system weakens, the body cells tend to get weaker, and the new cell production becomes slow. This is the reason why old people get sick easily and take time to heal. As there is no solution for this aging issue, there are things you can do to slow down the aging process. The main factor is a lifestyle change which has already been mentioned in the above segments. Ageing is a natural process, and you can't do anything about it, but with certain lifestyle modifications, you can make your aging experience a pleasant one.

Medical Conditions

Medical conditions like joint problems, heart conditions, diabetes or even cancer can reduce the effectiveness of the immune system health. Thus, extreme measures need to be taken to keep up the health in check. When you are already dealing with a medical condition, it impacts your body's ability to prevent viruses and germs; this can cause you to suffer from flu, cold and sore throat more effort than others. So make sure to take the necessary medications and appropriate measures to keep up your immune system and health in check.


Follow above-mentioned lifestyle changes to make your immune system healthy and stronger. At first, you might find it difficult to follow these changes, so take one step in one time, which will make it easier for you to keep yourself healthy.

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