Immunity of Body
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What is immunity?

To put most simply, immunity is the body’s natural shield from any kind of potential danger. Immunity defends the body from harmful pathogens, unfavorable external conditions, and strives to make sure that none of the natural processes are disturbed by external interference. 

Why is it important to have a strong immunity?

A strong immunity keeps a person away from diseases. It is natural to come in contact with pathogens in the environment that are detrimental to the body. A strong immune system makes sure to counterattack and eliminates these pathogens before they can cause any harm. The white blood cells in your blood, the bone marrow, the skin, are all a part of the immune system. With efficient coordination of these warrior cells, the body can keep illnesses at bay. 

Effective ways to improve the overall immunity of the body:


Exercise is one of the key components to keeping a healthy body. Working out for at least 30 minutes a day has amazing benefits for the body. It helps to regenerate the immune cells regularly. Additionally, it also reduces inflammation. Strengthening exercises are great for the core, thus making you more resilient to ward off any illnesses. 

Some amazing benefits of daily moderate exercise include:

  • Reduces risk of heart disease
  • Strengthens the muscles and joints
  • Increases vitality and energy
  • Improves brain functioning
  • Improves the body’s resistance to pain

Get adequate, healthy sleep each night

Deep sleep for at least six to eight hours every night has a lot to do with physical and psychological health. During healthy sleep, the body gets to rest its systems, thus preparing it for an active day the next morning. According to studies, the immune system releases cytokine, a protein that promotes sleep. The same protein also helps in fighting inflammation and stress.

If you don’t get enough sleep, there is a decrease in cytokine production in the body. It is likely that you may catch infection easily or may develop stress-related issues, because of this. Sleep deficiency can also lead to several potential dangers including heart disease and stroke. Hence, healthy deep sleep for an adequate amount of time every night is extremely significant for strong immunity. To get San Francisco News, Texas weather, and USA News, you can follow SFNewz.

Some amazing benefits of healthy, 6-8 hours of sleep each night include:

  • Regulates blood pressure
  • Improves mood and energy level
  • Keeps the heart-healthy
  • Regulates blood sugar level
  • Improves memory

Keep your body hydrated 

Hydration is among the most important processes that help keep the body fit. Drinking at least 8-10 glasses of water helps in restoring energy and vitality in the body cells. This is because the cells receive oxygen via water. Water also has a major role in helping to flush out harmful toxins from the body. Additionally, lymph production in the body also depends on the amount of water in the body. With the unstable production of lymph, the immune system cannot function effectively. Drink an adequate amount of water daily as per your body mass. Furthermore, include citrus fruits in your diet as they contain a good percentage of water naturally. Detox drinks can also be included in regime, to maximize the benefits.

Some amazing benefits of drinking at least 8-10 glasses of water daily include:

  • Helps in detoxification
  • Improves cognitive function
  • Improves digestion
  • Aids in faster recovery
  • Improves psychological health

Eat plant-based, whole foods

Plant-based, whole foods help in strengthening the immune system at large. One of the reasons for this is that these foods contain a fair amount of fiber in them. There are healthy bacteria in our gut which helps in the digestion process. The fiber in plant-based foods nourishes these bacteria. A well-functioning digestive system promises of a healthy, functioning body. Besides, the whole foods of plant origin have anti-oxidants. These help the immune system to fight inflammation. The antiviral and antimicrobial properties of these foods help in keeping diseases at bay. 

Some amazing benefits of including plant-based, whole foods in your diet include:

  • Reduces risk of heart disease
  • Helps in regulating blood sugar level
  • Reduces the risk of cancer
  • Helps in regulating cholesterol level
  • Improves brain function

Limit sugar intake

Added sugars have adverse effects on the body. When we consume sugar, we feel a sudden rush of energy. This is because the sugar level in the blood rises rapidly soon after the intake. But after some time, when insulin is released into the cells, the sugar level falls with the same momentum, causing fatigue, hunger, and tiredness. Limiting sugar intake can help the immune system to fight inflammation. It also reduces the risk of fatal dangers like heart attacks and stroke. Cutting back on sugar improves your dental health too. This is because increased sugar consumption leads to cavities and gum disease. 

Some amazing benefits of limiting sugar in your diet include:

  • Improves energy and mood
  • Helps combat depression
  • Reduces inflammation
  • Improves glow of the skin
  • Reduces risk of heart disease

Maintain hygiene habits

Foreign microbes like viruses and bacteria enter the body through more than one medium. The best way to create a barrier for these harmful pathogens is by maintaining proper hygiene habits. Wash your hands often, and especially before making food. Maintain cleanliness at home and the workplace to avoid any chances of getting infected. Wear clean, dry clothes and use clean utensils in the kitchen.

Practice mindfulness

Stress can largely affect the functioning of the immune system. Cortisol is a hormone secreted by the body which helps combat stress. However, with long-term stress, the cortisol levels are high most of the time. This has a diverse effect on the immune system, which then leads to poor defense toward harmful pathogens. Stress for a long period or in repetitive nature also promotes inflammation. Hence, it is very important to practice mindfulness in daily life. Helpful practices like meditation, breathing exercises, and Yoga can help. 

Some amazing benefits of practicing mindfulness include:

  • Helps combat stress and anxiety
  • Improves mood and energy
  • Improves relationships at home and the workplace
  • Promotes clearer and rational thinking
  • Helps in the overall functioning of the body

Cut back on alcohol and smoking

Alcohol has a diverse effect on immune system functioning. It weakens the body’s defense mechanism, thus inviting the possibility of illness. Chances of infection are higher in people who consume alcohol. Additionally, it also delays the recovery time if you get sick. A lot of energy is used by the body to remove the toxins from alcohol consumption, providing lesser room for any effective immune system functioning. 

It isn’t a very different scenario with smoking either. One of the biggest hazards of smoking is that it promotes a huge range of respiratory infections. Additionally, the immune system cells like T cells, B cells, and cytokines are diversely affected because of chemical intake from smoking. This, in turn, affects the immune system in fighting off diseases. Hence, cutting back on alcohol and smoking can turn out to be a blessing for better immunity. 

Some amazing benefits of limiting alcohol consumption include:

  • Improves sleep
  • Improves cognitive function
  • Improves digestion
  • Promotes weight loss
  • Reduces the risk of chronic illnesses

Some amazing benefits of cutting back on smoking include:

  • Reduces risk of heart attack
  • Helps regulate cholesterol level
  • Reduces risk of lung disease and cancer
  • Regulates white blood cell count
  • Improves the strength of bones and muscles 
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Dr. Mithun Chowdhury has completed his M.B.B.S and M.D (Doctor of Medicine) at Uzhhorod National University in Ukraine in 2015. He has completed his MRCP in the United Kingdom. He is a Senior Medical Officer at Supreme Diagnostic Centre and General Hospital. He is also the co-founder of it. He is deeply experienced in Medicine, Internal Medicine, Nutrition, Food, Human Lifestyle, and Diabetics treatment. So, he is interested in writing about these types of topics regularly as a general health practitioner. He is also a researcher of Medical Science at the Institute of Nuclear Medicine and Allied Sciences Dhaka. His favorite quote is "Think twice before doing something."


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