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Our immunity is really a tricky entity. It is composed of various components like the good bacteria living in our stomach and the white blood cells that actually fight germs in our body. A weak immune system, doctors say can also be party genetic. However, all experts agree that the following simple steps can go a long way in strengthening one’s immunity:

1 . Get Adequate Sleep

Sleep is the most potent healer that the human body is capable of, by itself. While we sleep, our bodies produce a hormone melatonin, an antioxidant and also an anti-inflammatory chemical. This relaxes and heals the body from within.

2 . Exercise Everyday

Besides a whole host of benefits that we are aware of, regular exercise can effectively boost immunity. It reduces the risk of cardiovascular and respiratory diseases. The body produces the ‘feel-good’ hormone endorphin while you exercise that acts as a natural healer.

3 . Eat Fresh

Include green leafy vegetables, tomatoes, carrots and fresh fruits in your diet. They are packed with antioxidants, essential vitamins and minerals and possess anti-inflammatory and healing properties. Fruits like oranges, kiwis, berries are especially packed with vitamin C which boosts the immunity. Opt for salads, boiled or grilled vegetables and whole fruits to get the maximum benefits

4 . Spend More ‘Sun’ Time

This one is easy for us, Indians. Sunshine helps produce vitamin D in humans that is otherwise hard to get from other sources. A deficiency of vitamin D will weaken your immune system. Experts suggest getting 15-20 minutes of sun exposure in the early morning every day to get a daily dose of vitamin D.

5 . Quit Smoking

Well, smoking literally can cause cancer. Not kicking the butt poses serious threat to smokers and their loved ones. The inhaled smoke depletes the oxygen carrying capacity of blood and the gut bacteria are adversely affected reducing the immunity levels as a whole.

6 . Limit Alcohol 

Alcohol consumption is toxic for the immune system. It reduces the Magnesium and Vitamin B levels in our body leaving is vulnerable to infections. The liver is damaged by regular alcohol consumption and it also causes huge oxidative damage to your cells.

7 . Have Yogurt Daily

The probiotics contained in yogurt are very beneficial to the bacterial lining of the gut and intestine, key components of our immune system. It improves digestion and assimilation of nutrients and should be had daily for best results.

8 . Include Garlic In Your Diet

Garlic has anti-bacterial, anti-viral and anti-fungal properties that boost immunity. It also comes packed with anti-oxidants that reverse free radical damage caused to our cells. Having a raw clove of garlic in the morning is its best use.

9 . Stay Hydrated

Water helps maintain the balance of salts in our body that is integral to one’s well-being. It flushes out harmful toxins from the body and regulates processes like respiration, digestion and urination. Drink 3-4 liters each day to keep your immune system in proper condition.

10 . Learn To Cope With Stress

Stress weakens the immune system and makes you susceptible to various diseases and infections. Everyone should make a conscious effort to keep stress and anxiety at bay. Use meditation and yoga to combat these perils and stay happy.

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A strong immune system is essential to deal with the environment we live in and the constant demands of our lives. So, go ahead and try these simple ways to strengthen your immune system. Stay Healthy, Stay Happy!