Helpful Ways to Strengthen Your Immunity Against Diseases : Minimising the Risk of Infection

Ever since the coronavirus was declared a pandemic, everyone has been on high alert. People have become cautious about their immunity and are sipping on every potion that claims to give their systems a boost. The idea of boosting immunity is alluring but the capability to achieve it is hard due to several reasons. Several things contribute to the health of thr body including – diet, exercise, age, psychological stress, underlying diseases etc.

Immunity in itself is a system that depends greatly on lifestyle choices and needs balance and harmony to function well. There is no amount of pep talk that can boost your immunity overnight, in simple words there is no shortcut.

However, with some smart choices and a few changes, one can hope to achieve a healthier immune system.
Dr. M. Wali, Senior Consultant
Sir Ganga Ram Hospital

Taking necessary precautions

While it is important to abide by the hygiene standards like washing your hands, especially before eating or after coming in contact with publicly used surfaces. Using an alcohol based sanitiser, wearing a mask are basic precautions. Washing vegetables or packets before storing them, keeping footwear separate for indoors will ensure your safety.

Individuals in certain illnesses like diabetes (type 1 and 2), blood pressure, heart conditions and respiratory issues are at a higher risk of catching infections. Taking precautions will help you dodge while you work on building your immunity.

Regular Exercise

Having a regular exercise routine has known to improve health and mood drastically. A 30-minute walk or high intensity cardio with strength training is beneficial in many aspects. Skipping, jogging, yoga, breathing exercises, or any sort of movement through out the day which helps you sweat helps build your immunity. Maintaining a healthy body weight is one of the pillars of healthy living.

Having a balanced diet

In order to build a sustainable system, a well balanced nourishment is a must. Malnourished individuals are more vulnerable to diseases and infections. While a majority today depends on supplements for micronutrients, a well balanced diet can provide everything the body needs. Seasonal fruits and vegetables along with good protein, carbohydrates and fibre. Keeping your gut healthy is important for the body to absorb nutrition. Curd, probiotics, jaggery can help rejuvenate your gut.

Good sleep and staying hydrated

Sleep can not only impact a persons functionality but other bodily functions as well. Lack of sleep adversely affects the body which ultimately affects your immunity. Sleeping helps your body get rid of the toxins and it is during this time it repairs itself. Staying hydrated helps the body flush out the toxins better and keep the electrolytes in check that is crucial for many functions that keep you alive.

Take enough sun

The best source of vitamin D for the human body is sunlight. Vitamin D is an essential nutrient needed to absorb calcium. Vitamin D also plays an important role in bone growth, bone healing, and immune system function. Hence, avoiding the sun can result in a deficiency of vitamin D. Very few foods contain considerable amounts of vitamin D, so people can ensure they get enough by regular time outdoors. Best time is during the midday or early morning when the sun is mild. However, prolonged exposure to the sun can heighten the risk of getting skin cancer.


Constant worrying or stress can affect your health adversely. Mental stress does more harm to the body than said. Deep breathing and mediation are practices that might help you keep stress at bay. It is a no shocker that mental health does take a toll on your body and keeping your mind healthy is equally important.

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