How To Enhance Body Immunity?

Young female sleeping peacefully in her bedroom at night, relaxing

In the aftermath of Covid-19 pandemic, the folks have been carrying the necessary precautions like using mask, social distancing, minimal personal interactions, etc.. Despite the observance of these steps, it’s fairly important that you should possess decent immunity to resist the new Corona virus disease and other illnesses. The immune system is crucial for our survival.

Let’s understand it

Without it our bodies are open to attack from bacteria, parasites, viruses, and much more. It keeps us healthy as we encounter a high number of pathogens. It’s spread across the body and involves various sorts of organs, cells, proteins, and cells. It’s special ability to differentiate our tissue from foreign tissue. Dead and faulty cells can also be known and cleared off by it. If it experiences a pathogen, a bacterium, virus, or parasite, it mounts a so-called immune reaction.

An immune response is a response that occurs in our body for the purpose of protecting against foreign invaders. A toxin or other foreign substance, which induces an immune reaction in the body thereby producing antibodies, is known as antigen. Central to its capacity to mobilize a response to an invading pathogen, toxin or allergen is its ability to distinguish self from non-self. The host uses both innate and adaptive mechanisms to detect and remove pathogenic microbes. Innate immunity is the defense system with which we’re born.

Innate immunity

It involves barriers that keep harmful materials from entering our body. These obstacles form the first line of defense in the immune reaction. If pathogens successfully evade the innate response, we have another layer of defense, the adaptive immune system, which can be triggered by the innate reaction. It adapts its reaction during an infection to enhance its recognition of the pathogen. This reaction is retained following the pathogen was eliminated in the kind of an immunological memory, allowing the adaptive immune system to mount quicker and more powerful attacks whenever that this pathogen is encountered.

Sleep factor

Sleep and resistance are closely connected. During sleep, the immune system releases proteins known as cytokines. Certain cytokines will need to increase if we have an infection or inflammation, or when we’re under stress. Sleep deprivation may decrease production of these protective cytokines. Additionally, infection-fighting antibodies and cells are reduced during periods when we do not get enough sleep. It’s normally suggested that adults should aim to have 7 or more hours of sleep every night, whereas adolescents need 8-10 hours and younger children and babies up to 14 hours.

Nutritional factor

Whole plant foods such as fruits, vegetables, nuts, seeds, and legumes are full of nutrients and antioxidants which may provide you an upper hand against harmful pathogens by boosting immunity. By eating all different colours of plant-based foods, we’re more likely to acquire a robust and diverse nutritional profile. In actuality, whole foods, plant-based diet comprises 64-times the quantity of immunity-boosting antioxidants as opposed to a diet that includes milk and meat. Healthy fats such as olive oil, peanut oil, canola oil and foods full of omega-3s are highly anti inflammatory.

Since chronic inflammation may suppress our immune system, these fats may naturally fight ailments. A low-level inflammation is a normal response to injury or stress. The stress suppresses it, increasing susceptibility to colds and other illnesses.

About stress

It’s hard to define stress. Most scientists analyzing the relationship of stress and immune function, but do not study a surprising, short-term stressor; instead, they attempt to research more constant and regular stressors called chronic stress. The routine exercise is one of the pillars of healthy living. Just like a nutritious diet, exercise can result in a healthy immune system. It might contribute by promoting good flow, which permits its cells and substances to move throughout the body and perform their job efficiently.


It may suppress it because nicotine may result in diminished neutrophilic phagocytic activity. It may also inhibit the release of reactive oxygen species (ROS) thus impairing the ability of neutrophils to kill pathogens. Within the lungs, smoking triggers a release of inflammatory agents that result in persistent chronic inflammatory syndrome.


It’s been revealed that the benefit we encounter from meditation is not strictly psychological; there’s a definite and quantifiable change in the way our bodies function. Meditation is one of the restorative activities that may offer relief to our immune systems, relieving the daily stress of the body. When we eat a huge dose of sugar, we briefly moist down our immune system’s capacity to respond to challenges. The effect lasts for several hours. So in case you eat sweets many times daily, it could be perpetually operating at a distinct disadvantage. Further eating sugary foods may create excessive inflammation which serves no practical purpose but boosts aging and disease.


Our immune system is crucial for our survival. Our lifestyle may influence how well it can protect us from germs, viruses, and chronic ailments. Replacing bad health habits with good ones will keep it healthy. The above mentioned tips if followed satisfactorily can go a long way toward strengthening our immunity.