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How to improve your immune system

‘How to improve your immune system?’- your diet and lifestyle habits are the pillars of your immune mechanism to fight off diseases, according to Ayurveda.

Healthy Ayurvedic Diet For Immune Boosting

Foods that are rich in vitamin C and antioxidants such as leafy greens, bright-coloured fruits and vegetables like broccoli, tomatoes, lemon, cauliflower, sweet potato, capsicum, oranges, papaya, guava, kiwi, seeds, nuts, legumes, etc. boost your defence mechanism.

It is important to consume antioxidant-rich foods to control inflammation in your body by eliminating free radicals, which are linked to numerous chronic health conditions like cancers, heart diseases, etc. And, including foods with fibre content maintains your gut microbiome, boosting your immunity and preventing infections in your digestive tract.

Ayurvedic herbs can help in strengthening the immune system

Here are few Ayurvedic herbs and spices mentioned below that can help in strengthening the immune system. They are available in powdered form and can be taken with honey or boiled in water and consumed.

Amla - It is one of the richest sources of vitamin C and is perfect for overall immunity. It can rejuvenate and revitalize the body systems. It also has powerful anti-inflammatory properties. Ginger - It is loaded with anti-microbial compounds that help fight infections, and boost immunity levels. It also aids digestion and helps with respiratory ailments such as cold, cough, pneumonia, asthma, and bronchitis.

Tulsi - It is a medicinal plant that has anti-infective properties. It helps with respiratory tract infections such as cough, cold, sore throat, and asthma. Black Pepper - It is both an antioxidant and an antibacterial agent. Therefore, it contributes to overall wellness tremendously.

Ashwagandha - This woody herb that helps in boosting immune cells. It also reduces stress by managing the production of cortisol (stress hormone) in the body, which is related to staying resilient from diseases. You can consume Ashwagandha by adding it to milk, along with turmeric, for best results.

Turmeric - Turmeric not only boosts immunity but also has healing properties. The curcumin (yellow element) in turmeric has properties that help in stabilising the immune system. It benefits people with chronic conditions like diabetes, arthritis, asthma, etc. Drink milk with turmeric in it to get the benefits of this spice. You can also cook turmeric with your food to increase immunity.

Exercise Regularly

Exercising regularly not only keeps you fit, but also comes with many benefits that boost your immunity. It enhances your sleep quality and controls your stress levels. It is recommended to involve moderate exercising such as cycling, brisk walking, yoga, swimming, jogging.


Daily meditation reduces stress, settles the nerves, and calms the mind. Silence miraculously boosts our buffer against germs. Whether you prefer sitting or walking meditation, opt for at least 10 minutes per day. Practicing Yoga Nidra or Savasana will soothe the nervous and endocrine systems.


Each night before getting into bed, try jotting down things for which you are grateful. Perhaps you’re grateful for your yoga practice or peaceful moments in nature. Whatever it is, writing it down each night helps you to focus on the positive, and also quiets the mind and reduces stress ,easing you into a good night’s sleep, which is essential for boosting immunity.

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