5 Ways To Build A Strong Immune System

The world is facing an unprecedented crisis with the Covid-19 pandemic. In light of this, strengthening the immune system has taken a higher priority. In fact, the World Health Organization (WHO) has explained that older people, and people with pre-existing medical conditions are more vulnerable to becoming severely ill with the virus. This reiterates the significance of a strong immune system.

With that in mind, here are a few pointers on how to build a strong immune system. Here are 5 ways to do so:

You are what you eat

A good diet offers a plethora of essential components. A strong immune system relies on a consistent pool of regular nourishment. A diet rich in Vitamins A, B6, C, D and E - especially Vitamins A and D - plays a crucial role in building a strong immune system.

“What kind of food do I include in my diet”, you ask? Here’s a quick rundown:

  • Citrus fruits like orange, lemon, grapefruit, lime, etc.
  • Broccoli
  • Garlic
  • Ginger
  • Spinach
  • Yogurt
  • Almonds
  • Kiwi, among others.

Of course, this list is a generalized recommendation. For a personalized diet plan, consider consulting a nutritionist from Norvic International Hospital. To book an appointment, you can contact our team at Embrace HealthNet by clicking here.

Break a sweat

At a time when you’re supposed to stay indoors, exercise plays a vital role. Whether it be a brisk, 30-minute walk, or an intensive workout session - exercise can help you maintain a strong immune system. In fact, research shows that acute exercise not only improves your metabolic health, but also develops a strong immune system.

Undoubtedly, staying at home during these trying times means no access to your regular gym or yoga club. Well, don’t let this stop you from working on your strong immune system. You can simply watch some workout videos online and follow along.

Get sufficient sleep

As important as breaking a sweat is, you should also be able to get some much needed sleep. As per the Sleep Foundation, “your body makes cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.” So, if you don’t get enough sleep, you’ll end up risking your strong immune system.

If you missed out on the recommended 7-8 hours of sleep, catch up on it. Take two  30-minute naps - one in the morning and one in the afternoon - to minimize the effects of sleep deprivation on your strong immune system.

If your sleeping difficulties are ongoing and affecting your quality of life, you can consult our line of neuropsychiatrists and behavioral psychotherapists at Norvic International Hospital.

Reduce stress

It goes without saying that stress can often jeopardize your strong immune system. In fact, stress is said to be responsible for about 90% of all illnesses and diseases, including some aging health concerns like cancer and heart disease.

Short-term stress, however, can help you build a strong immune system - as a study finds. Short-term stress essentially prepares your body for immune response. On the contrary, chronic stress suppresses the immune response by flooding your body with cortisol. This decreases white blood cells, but increases the rate of infection and tissue damage.

To destress yourself for a strong immune system, begin by taking a break. Sit back and meditate, or simply indulge in something you love. Ultimately, we all deserve a break.

Curb excessive alcohol and cigarettes

It’s true that moderate alcohol consumption - say, a glass of wine everyday -  can help you maintain a strong immune system. However, high doses of alcohol consumption can create disruptions in your body’s immunity, and eventually lead to organ damage.

Cigarettes, on the other hand, are equally degrading. Smoking is never good to begin with. Besides respiratory problems, lung cancer and other related diseases, smoking also destroys your strong immune system. How? Through your dental health. A study found that smoking reduces the ability of pulp inside teeth, which is essentially meant to fight illness and disease.

With the threat of COVID-19 - a fundamentally respiratory disease - it’s important for you to curb your bad habits for a strong immune system. Start off by cutting off little by little. Don’t give up yet, slow progress is still progress!



Fight off COVID-19 with Embrace HealthNet!

COVID-19 still lurks in the shadows, in the air, on surfaces. Since it is a disease without a cure as of yet, it’s important for you to build a strong immune system. During these times, caring for your family when you’re miles apart can be difficult.

Save the hassle of waiting in long lines, or waiting days on end for a doctor’s consultation. Book an appointment with a doctor. Reach out to us at Embrace HealthNet!

An initiative of Norvic International Hospital, Embrace HealthNet is advancing in the field of healthcare in Nepal. Embrace HealthNet is designed to give you and your loved ones peace of mind when it comes to your medical needs. We consider our relationship with you to be a partnership for good health. Our expert team at Norvic will do our best to provide you with the best in class healthcare service in Nepal.

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