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Immunity building


Immunity refers to the ability of an organism to resist or defend against harmful pathogens such as bacteria, viruses, fungi or parasites. It is complex system involving various organs, cells and molecules working together to protect the body from infections and diseases.

Signs of poor immunity; –

  • Falling sick frequently.
  • Often having cold cough and fever.
  • Frequent infections.
  • Slow hitting of wounds.
  • Feeling tired most of the time.
  • Poor gut health.
  • Nutritional deficiencies.

What is immune system?

It helped prevent and fight against disease and infection, causing agents. Overactivity of immune system results in chronic inflammation and autoimmunity.  While, underactive results in immunodeficiency, also termed as compromised immune system.


Two types of immune system; –

  • Innate.
  • Adaptive.

Innate immune system; –

The one we are born with. It is first line of defense against germs, it is based on instincts and it is ready every time (fast). It has four types of barriers for innate system; physical, physiological, cellular and cytokines.

Adaptive immune system; –

It learns responses with time, it is second line of defense takes 4 to 7 days later and it is lower than innate. It is also known as acquired immune system It composed of specialized systemic cells and processes that eliminate pathogens or prevent their growth.

Powerful tools to boost immunity; –

  • Take care of your gut health; –

– 70% to 80% of immune system is located in our gut. We should avoid refined carbs, sugar and processed foods and have colorful fruits and veggies for fiber and micronutrients. consumption of vitamin D, C, Zinc supplements, probiotics and prebiotics are essential for gut health. For example; In probiotics- Kefir, Kimchi, Kombucha and Yogurt and in prebiotics- rice, banana, pineapples, lentils, beans and onions.

Remember immune system triggers inflammation and autoimmune reactions in response to signals from immune cells in the gut.

  • Sleep and rest; – Sleep and rest produce cytokines, which help control inflammation and T- cells, which protecting against infection and cancer. We should try to take seven to eight hours of quality sleep. Most important, Rest days are as important as exercise days. We should also remember, body heals itself, but when it is not resting, it can’t heal. For example, We should add meditation pranayama and deep breathing in our daily routine.
  • Eating seasonal fruits and veggies; – They contain phytonutrients, fiber vitamins, minerals, which are essential for immunity building.
  • Hydration; – Quality and quantity of water is crucial for overall health. Water transport, nutrients from one place to another, try to drink 8 to 9 glasses, or 2 to 3 liters of water, depending on height, weight and climate. Additionally, water helps to detoxifying the body. And moreover, for better functioning of liver, water is also essential.
  • Stress Free life; – Chronic stress release cortisol, stress hormone, which may cause lower Immune system. Try to do such activities, whichever you feel joy and happiness.
  • Movement; – When you move your body, increase blood circulation and strengthen all system of your body. Overall, all these are directly connected to immune system.
  • Spending time in nature; – Practicing gratitude for nature is a simple process to relax your mind and overall optimal health. Sunlight and oxygen are powerful and inexpensive way to boost immunity.
  • Maintain healthy relationships; – When you feel depressed or low, talk to your loved ones and share. “Sharing is caring”. Happiness is the key to maintain mental health and boost immunity. Furthermore, stress and loneliness are major poisons for your body, which lower your immune system.
  • Having a purpose in life; – Finding your reason for being or sense of purpose can provide motivation to leave happy and productive life, which direct connects to immune system.
  • Supplements; – Vitamin D3 and B-12, Vitamin C (500-1000 mg/ day), Zinc, Good quality multivitamins, Omega 3 Fatty acids, protein powder or shake, particularly whey protein or plant-based protein.

Remember, building immunity is a long-term process and requires consistent, healthy habits.

Dr.Hetal Patel


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