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How to keep the immune system healthy and fit
How to keep the immune system healthy and fit

Health Care

How to keep the immune system healthy and fit?

We all know the immune system is an essential part of the body that works 24/7, and it must be healthy and fit to fight against viruses and bacteria. Do you know the immune system is one of the complex systems in the body made up of various organs, proteins, and cells? Poor diet, lack of sleep and other factors would affect the immune system. Here in this blog, we will share how to keep the immune system healthy and fit.

Wash your hands

We have seen various people who don’t wash their hands correctly, especially between the fingers and back of their hands. Viruses survive for some time outside the human body, and it means you can get sick by simply shaking your hand via transferring the germs from one hand to another. Make sure you people are washing hands properly to avoid getting sick. 20 seconds is the ideal time to wash your hands, and don’t forget to use warm water for washing hands after the toilet, before eating and after eating.

Get enough sleep

Improper sleep will have a bad impact on the immune system, and we cannot fight infections. Sleeping disorders are pretty common these days, and one of the main reasons is a flawed immune system to strengthen the immune system to get enough sleep. Ask your doctor. He may suggest something to you because when you are sleep deprived, the body churns out hormones that keeps you awake and suppresses the immune system’s performance. Make sure everyone is taking at least 7-8 hours of sleep daily.

Eat healthy diet

It’s essential to increase the intake of a healthy, nutrient-rich diet because nutritional intake boosts the immune system to fight against viruses. Make sure everyone is taking fruits and veggies that are rich in vitamins and antioxidants. Reduce sugar intake, processed foods and fat. Ask your nutritionist for the best diet plan to follow and ask for a recommendation for a multivitamin or herbal supplement.

Keep yourself active

Physical activity is essential, and it doesn’t matter at what age you are, keep yourself active and keep moving. Regular physical activity strengthens the immune system and helps your body to fight against infections. If you all have a busy schedule, then take out at least 30 minutes daily. You can go on a walk, biking, yoga, swimming and low weight activity. Exercise is essential because it increases blood circulation with an anti-inflammatory effect.

Stay away from stress

You won’t be healthy and fit until you keep yourself away from stress. Yes, chronic stress affects your immune system. Production of cortisol increased and affected the immune system. It also limits body functions which make you so weak to fight in any situation. Short term stress won’t harm your body than long term stress and lower down the ability to fight against virus and illness. Reduce your stress level and set the limitations. Keep yourself engaged in healthy activities such as relaxing, meditation, gardening and whatever you like the most.

Balance the healthy weight

People who are overweight should pay attention to increased physical activity. Adjust the diet to shed excess pounds. Overweight harms the immune system. Physical activity must be incorporated into your daily routine because it keeps your immune system strong and healthy.

Quit alcohol and smoking

Smoking and alcohol lower down the ability of the immune system to fight against viruses. It’s important to quit alcohol and tobacco because it destroys the lung tissues and causes respiratory illness. People in drug addiction such as alcohol abuse, cocaine, or substance abuse have to leave this immediately to strengthen their immune system and live a healthy life because it won’t give you anything except a weak immune system.

Natural remedies to keep your immune system healthy

Apple cider vinegar

ACV is rich in nutrients with antimicrobial properties. It helps you to get rid of toxins boosting immunity, and gives your body protection from infections. Add a tablespoon of apple cider vinegar and honey to a cup of water. Stir it well and drink it daily for effective results.

Essential oils

Essential oils such as lemon oil or lavender oil are good and have antioxidant properties. Take 1 drop of lemon oil and 1 glass of water. Mix and consume daily. It helps you to prevent diseases because it has rich vitamin C with immunity-boosting properties. When it comes to lavender oil, take 3 drops of lavender oil and fill a diffuser with water. Inhale the diffused aroma and do this daily at least 1 to 2 times daily. This exercise helps you strengthen the immune system because stress is one of the root cause of weak immunity, and aromatherapy using lavender oil to relieve stress.


Oregano is a rich source of antioxidants to boost immunity. This is one of the powerful antibiotic herbs to eliminate infections and give you a healthy immune system. Take ½ teaspoon of dried oregano in a cup of hot water. Let it steep for a few minutes and strain. You can add little honey to enhance the flavour. Add oregano to your favorite dishes or salads to gain benefits.


Ginger contains anti-inflammatory properties to reduce inflammatory reactions. This is one of the best natural antioxidants to detoxify the body and boost immunity. Take 1 teaspoon of minced ginger and boil in a cup of water. Let it simmer for 5 minutes and strain. Once the tea cools down and adds little honey to it, consume it at least twice daily for strengthening the immune system.

Green tea

Green tea has a positive effect on the immune system and its regular consumption enhances the function of white blood cells and one of the best therapies to prevent numerous diseases because of the weak immune system. Add a teaspoon of green tea to a hot water cup and let it simmer for few minutes. Strain it, and once it cools down, add honey to enhance its flavour. Consume tea before it turns cold. Take this at least twice daily, and you are going to have positive results.

These are some tips to enhance the immunity and natural remedies explained here in this blog to make the immune system healthy and fit. You can ask the doctor for help as well. They would suggest the possible dos and don’ts by seeing your medical history.

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