The last few days, I have spent enough time with various doctors and dieticians; trying to figure if  my immune system is weak? What foods can I eat to strengthen it, etc. In Covid times, it’s better to be safe than sorry. 

10 Signs of a Weak Immune system

The body’s Immune system works around the clock to keep your body protected from invading organisms and other environmental forces. Look at these red signs to help you focus on improving immunity.

1) Frequent cold and coughs

2) Lack of restful sleep and incessant exhaustion

3) Digestive issues (including loss of appetite, diarrhea and abdominal cramping)

4) Autoimmune disorders

5) Skin rashes

6) Delay in healing wounds

7) Inflammation of the internal organs

8) High levels of stress in the work-life balance

9) Vulnerability to throat, chest, skin infections

10) Blood disorders

How to improve your immunity

Due to the ongoing pandemic, we all are taking the necessary precautions to stay safe and healthy. Here are quick pointers to jog your memory on improving your body’s-state-of-art-defense.

1) Fresh air

Referred to as “Open Air Factor,” fresh air was shown to help to kill off bacteria and the influenza virus compared to indoor air.

2) Sunlight

Sunlight allows our body to produce vitamin D, responsible for thousands of different pathways needed to fight off illness.

3) Improved lifestyle

• Do not smoke.
• Eat a diet high in fruits and vegetables.
• Exercise regularly.
• Maintain a healthy weight.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.

4) Reduce stress through mindfulness practices like deep breathing or yoga.

5) Avoid too much salt, it hampers your body immunity.

6) Eat foods that improve your white blood cell count and immunity.

That is, aged garlic, ginger, mushrooms, broccoli sprouts, etc. Focus on nutrients like:

• Probiotics
• Zinc
• Vitamin C
• Vitamin D
• Prebiotics (These are indigestible fibers that become food for the good gut bugs).
• Various sources of antioxidants found in nuts, green tea, etc.

Anything can lead to an immune breakdown. But you can always turn things around. The good news is with these nutrients, a gut-healing diet and a balanced life; you can navigate any pandemic, cold, or flu season…

Iti Jain

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