How to increase immunity naturally?

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In today’s world, where we are constantly exposed to pollution, stress, and a fast-paced lifestyle, it is essential to have a strong immune system.

A robust immune system not only protects us from various infections but also helps us fight diseases. Here are some tips on how to increase immunity naturally.

Eat a Balanced Diet

Eating a balanced diet is essential for a healthy immune system. Make sure to include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Foods rich in vitamin C, such as oranges, lemons, and kiwis, can boost your immune system. Similarly, foods rich in vitamin D, such as fatty fish and egg yolks, can also enhance immunity.

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Stay Hydrated

Drinking plenty of water is essential for a healthy immune system. Water helps flush out toxins from the body and keeps the cells hydrated. Aim to drink at least eight glasses of water a day, and avoid sugary drinks and alcohol.

Exercise Regularly

Regular exercise is an excellent way to boost immunity. Exercise helps increase blood flow, which allows immune cells to circulate better. Aim to exercise for at least 30 minutes a day, five days a week.

Get Enough Sleep

Getting enough sleep is crucial for a healthy immune system. When we sleep, our body produces cytokines, a type of protein that helps fight infections and inflammation. Aim to get seven to eight hours of sleep every night.

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Manage Stress

Stress can weaken the immune system, making us more susceptible to infections. To manage stress, try relaxation techniques such as meditation, yoga, or deep breathing exercises. You can also engage in activities that you enjoy, such as reading, gardening, or listening to music.


Harvard Health Publishing. (2020). How to boost your immune system. Harvard Health.

Mayo Clinic. (2020). How to boost your immune system.

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National Institutes of Health. (2021). How to boost your immune system. MedlinePlus.

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