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As new viruses are entering the picture, life post-Covid 19 has definitely taken a hit and we need to assure that our bodies are able to fight the illnesses. 

Taking care of the immune system and giving it a boost is extremely important to strengthen our body’s capability to fight harmful external invaders.

Below are a few proven ways to build your defense mechanism and ensure a healthy lifestyle:

  • Introduce plant-based foods into the picture

Plant-based foods are rich in nutrients that help in the fight against harmful bacteria and viruses.
Eg: Fruits, vegetables, legumes, etc.

More importantly, invest in a healthy diet. Lean protein, whole grains, plenty of fruits and vegetables, fat-free or low-fat milk, and dairy products are all important components of a healthy diet. 

Vitamin C, Vitamin D, Zinc, Iron, and Protein – are all essential parts of a healthy diet. Do your research and add these elements to your diet according to your comfort.

  • Ensure proper rest

There is proven scientific evidence that immune system components can suffer when people don’t get enough sleep. A wide range of illnesses may emerge as a result of this.

Adults need at least 6-7 hours of sleep or more to aid natural immunity. While proper rest allows your body to fight off illnesses better, lack of it can make you more likely to fall sick often.

  • Cut down your sugar intake

Cutting down sugar intake can not only lower inflammation but also helps in lessening the chances of heart disease and diabetes.

Keep your sugar intake at 5% or lower of your overall daily calories.


  • Lower your intoxication intake, and further aim to get free from it completely

Smoking can reduce the body’s ability to fight sickness. Rheumatoid arthritis and other immune system disorders are more likely to occur because of smoking.

Limit your alcohol intake; Alcohol abuse can impair the immune system over time.


  • Be Active Physically

You will sleep better, feel better, and will be able to reduce anxiety with regular physical activity. A person can maintain a healthy weight by engaging in physical exercises along with a nutritious diet which will not only help your immune system but also aid better mood throughout the day.

Brisk walking, cycling, jogging, swimming, and light hiking are all examples of easy-to-follow yet effective modes of exercise. Aim for at least 3-4 days of moderate exercise each week.


  • Drink more water

This one is obvious. Dehydration can weaken your cardiovascular function, digestion, focus, and physical capabilities in addition to giving you headaches. These issues may make you more vulnerable to sickness. 


  • Rest the stress

Take a break from work when it burns you down. Avoid excess unhealthy social media consumption, while being informed is important, hearing about the negative news or spending too much time on it can cause unneeded stress. 

Consider restricting your daily news consumption to just a few times and taking a brief break from your phone, TV, and the internet.


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