July 06, 2018 3 min read


BY DR. MITRAVINDA SAVANUR, Nutritionist at DietChart

Do you often wonder why some people never get sick, while others are always getting sick? If your answer is yes, you should know that it’s all about the level of "immunity" your body has to external invaders! In order to protect your body from diseases, having a clear understanding of the human immune system is extremely crucial.

As we all know, the immune system is intricate, interesting and complex, and providing support to the immune system is vital in preventing diseases related to invading organisms. So, how do we get maximum "immunity" to protect our body from diseases?

Make Significant Changes in Your Lifestyle

I am sure most of you would agree with the fact that making certain changes to your lifestyle can be highly beneficial to obtaining a stronger immune system. Adopting healthy habits and saying goodbye to things that threaten your body can benefit you in many ways. Here are some lifestyle changes that you really should make in order to develop a healthy and stronger immune system:

  1. Exercise Daily

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Exercise is undoubtedly the best way to get a healthier body and mind. Other than boosting immunity, it also keeps health risks at bay and helps you live an illness-free life.

  • Walk for at least 30 minutes in the morning or evening.
  • Practice yoga and meditate for 15-20 minutes every day.
  • To keep yourself motivated, you can also find a walking buddy or take your pet for a walk every morning.
  • Other than walking, you can also play any sport or go biking, running, jogging, hiking, rock climbing or really, participate in any form of exercise depending on your interests.
  1. Get an Adequate Amount of Sleep

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Many people ignore this fact, but sleep deprivation can affect your body more than you think. It also makes your body more susceptible to health problems. So in order to amp up your immune system, make sure you get at least 7-8 hours of sleep. This will also re-energize your brain and mind and will help you stay productive all day long.

  1. Say “No” to Smoking

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Whether you believe it or not, smoking is something that you will regret later in life. Many people think that only active smoking causes danger and it only affects the smoker, but the truth is, passive smoking causes just as much harm as active smoking. So if you are a smoker, quit smoking. This will offer better health for yourself and your loved ones. Also, encourage other people around you to quit smoking. This will definitely help boost the immune system.

  1. Cut Down Caffeine and Drink More Water

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Yes, drink lots of water as it will not only help you stay hydrated, but it will also help improve your immunity. Water acts as an immune booster. So make sure you drink at least 7-8 glass of water every day. Also, cut down your daily intake of caffeine and alcohol, as excessive consumption of any of them can result in low immunity.

  1. Practice Better Eating Habits

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This is one of the most important factors that you must keep in mind in order to improve your immunity. Change your eating habits and keep an eye on everything you ingest. Practice healthy eating habits and stay away from anything that can deteriorate your health.

Here are some changes that you must make in your eating patterns:

  • Avoid eating too much sugar-Consuming sugar items can make you put on weight and will also decrease your immunity level. So limit your calorie intake and avoid drinking beverages that contain too much sugar or food items that are mostly high in calories.
  • Eat healthy food items-Yes, say goodbye to junk food and adopt healthy eating patterns. Make sure you eat food that comes with a good nutritional value and assists in making your immune system better and stronger so as to protect your body from any kind of health risk. Eat fruits, eggs, vegetables, superfoods like kale, spinach, broccoli, salmon and other products that can help you optimize your health.

Remember, sometimes even small changes bring a huge difference to our lives. So make sure you practice the above listed tips in order to enjoy a healthy life.


Author's Bio -Dr. Mitravinda is a Nutritionist at DietChart with a doctoral degree in Food Science and Nutrition. She is a teacher, researcher and an author. Her passion for the subject prompted her to start writing blogs on various nutrition-related topics such as diet chart for weight loss, diet chart for weight loss in 7 days, how to remove pimple marks etc. Through her blogs, she wishes to help people gain a deeper understanding about the relationship between food, nutrition, lifestyle and health.

Kelsey Schaible
Kelsey Schaible

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