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10 Simple and Natural Ways to Boost Your Immunity

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Whether you want to combat the common cold or avoid the stomach flu, you need a strong immune system. While vaccinations, medications, and other treatments can help your body deal with bacteria and viruses, at the end of the day, your immune system needs to bear the burden of it all. A weak immune system puts you at the risk of contracting diseases and infections easily. Hence, it is important to enhance your immunity to live a disease-free life. The good news is, you can do so by taking precautions and opting for a few natural methods to enhance the functioning of your immune system.

What Is The Immune System?

The immune system protects our body from infectious organisms. It is an integral part of our body’s defense mechanism and is necessary for our survival. In the absence of an immune system, our body will be open to attacks from foreign bodies like bacteria, viruses, and other pathogens.

How Does The Immune System Work?

The immune system consists of a vast network of tissues and cells that are constantly looking for invading pathogens. Once the immune system detects a foreign body, it initiates an attack against the invaders.

The immune system is spread throughout our body and is made up of many tissues, cells, proteins, and organs that can distinguish our body’s tissues from foreign ones. The immune network also detects dead or abnormal tissues, which are eliminated from the body. The cells responsible for some of the major functions of the immune system are the white blood cells.

White blood cells look for pathogens and send signals to other cells of the immune system to multiply in response to a foreign body while multiplying themselves. These cells are also known as leukocytes and are stored in different body parts like the thymus, spleen, bone marrow, and lymph nodes.

Leukocytes are divided into two types:


These cells surround the pathogens and end up absorbing (eating) them. There are several types of phagocytes, such as neutrophils, monocytes, macrophages, and mast cells.


These help the body keep a check of previous invaders. These cells begin their life in the bone marrow and differentiate into B cells and T cells. While the B lymphocytes produce antibodies and alert the T cells, the latter destroys the corrupt cells and alert other leukocytes.

Signs And Symptoms Of A Weak Immune System

When your immunity is at stake, you will observe the following signs:

  • Cold hands, fingers, toes, ears, or nose
  • Diarrhea that lasts for more than a week
  • Constipation
  • Dry eyes
  • Fatigue
  • A mild fever
  • Frequent headaches
  • Rashes
  • Joint aches
  • Hair loss or bald patches
  • Repetitive infections
  • Sensitivity to the sun
  • Tingling sensation or numbness in the hands and feet
  • Trouble in swallowing
  • Changes in weight
  • White patches on your skin
  • Yellowing of the skin

These symptoms may also be due to some other health condition and not necessarily because of weak immunity.

What Causes Low Immune Function?

There are four major causes of weak immunity. They include:

  • Stress
  • Inadequate exercising
  • Malnutrition
  • Sleep deprivation

Other risk factors that can make your immune system weak are:

  • Age: Newborns, children, and older adults are more likely to have weaker immunity.
  • Obesity
  • Drinking too much alcohol
  • Medical treatments like chemotherapy and radiation
  • Medical conditions like diabetes, AIDS, and cancer

Often, a weak immune system leads to many health issues. So, it is best if you enhance your immunity at the earliest to help your body fight potential pathogens and prevent further complications.

Natural Remedies To Increase Your Immunity

1. Lemon Juice

Things Required
  • ½ lemon
  • 1 glass of water
  • Honey (as required)
How to Take

Squeeze the juice of half a lemon into a glass of water. Mix well and add some honey to it. Consume the juice immediately before it turns bitter.

How Often You Should Do This

Do this 1 to 2 times daily.

Why This Works

Lemon juice is an immunity booster owing to its vitamin C composition and bactericidal properties. Vitamin C is well known for improving immune responses, while the bactericidal effects of the lemon extract can help prevent and treat bacterial infections

2. Probiotic Yogurt

Things Required

1 bowl of probiotic yogurt

Things Required

Consume a bowl of probiotic yogurt.

How Often You Should Do This

You must do this once daily.

Why This Works

Probiotic yogurt helps in mediating immunoregulatory effects by regulating the functioning of the immune and intestinal cells.

3. Moringa

Things Required

½ – 1 cup of moringa leaves

How to Take

Take half to one cup of moringa leaves and wash them thoroughly.
Add them to your favorite salads or any other dishes.

How Often You Should Do This

You must incorporate moringa into your daily diet.

Why This Works

Moringa leaves are rich sources of nutrients like iron and vitamin C, both of which build your immune response.

4. Turmeric

Things Required
  • 1 teaspoon of turmeric powder
  • 1 glass of hot milk
How to Take

Add a teaspoon of turmeric powder to a glass of hot milk. Mix well and consume once the mixture cools down a bit.

How Often You Should Do This

You must drink this once daily, preferably every night.

Why This Works

Turmeric powder offers multiple benefits due to the presence of curcumin in it. Curcumin is a strong antioxidant, and it also has anti-inflammatory and antimicrobial properties that protect your body from diseases by enhancing your immunity.

5. Garlic

Things Required

1-2 peeled garlic cloves

How to Take

Chew on one to two garlic cloves. You can also add minced garlic to your dishes and salads.

How Often You Should Do This

You must do this once daily.

Why This Works

Garlic contains a compound called allicin that exhibits antioxidant and antimicrobial activities. Garlic also contains many other organosulfur compounds that exhibit immunomodulatory effects, thus boosting your immunity.

6. Ginger

Things Required
  • 1 teaspoon of minced ginger
  • 1 cup of water
  • Honey
What You Have To Do

Bring a teaspoon of minced ginger to a boil in a cup of water. Simmer for 5 minutes and strain. Once the tea cools down a bit, add a little honey to it. Consume this mixture. You can also use ginger to season your salads and other dishes.

How Often You Should Do This

Consume ginger tea at least twice daily.

Why This Works

Ginger contains gingerol, an anti-inflammatory compound that can help reduce the inflammatory reactions taking place inside your body. Ginger is also a natural antioxidant that can help detoxify your body and boost your immunity.

7. Ginseng

Things Required
  • 1-2 teaspoons of ginseng tea
  • 1 cup of hot water
  • Honey (optional)
How to Take

Add a cup of hot water to a teaspoon or two of ginseng tea. Steep for about 5 minutes and strain. Add a little honey for added flavor and consume immediately.

How Often You Should Do This

Drink this at least twice daily for 2 to 3 months.

Why This Works

Ginseng is a popular herb that is used for enhancing immunity. It increases your resistance to microbial attacks and infections.

8. Apple Cider Vinegar

Things Required
  • 1 tablespoon of apple cider vinegar
  • 1 cup of water
  • Honey
How to Take

Add a tablespoon each of apple cider vinegar and honey to a cup of water. Mix well and drink it daily.

How Often You Should Do This

Drink this 1 to 2 times daily.

Why This Works

Apple cider vinegar is rich in nutrients and exhibits antimicrobial properties. It can help your body get rid of toxins, boosting your immunity and protecting your body from infections.

9. Green Tea

Things Required
  • 1 teaspoon of green tea
  • 1 cup of hot water
  • Honey (optional)
How to Take

Add a teaspoon of green tea to a cup of hot water. Steep for a few minutes and strain. Once the tea cools down a little, add honey to it to enhance its flavor. Consume the tea before it turns cold.

How Often You Should Do This

Drink a cup of green tea twice daily to see its benefits.

Why This Works

Green tea is a rich source of polyphenols like epigallocatechin gallate (EGCG) that have a positive effect on your immune response. Regular consumption of green tea can alter the function of your white blood cells, thereby exhibiting a preventive and therapeutic potential for many health conditions.

10. Manuka Honey

Things Required

1-2 teaspoons of manuka honey

How to Take

Consume 1 to 2 teaspoons of manuka honey.

How Often You Should Do This

You must consume this once daily.

Why This Works

Manuka honey is a natural antiseptic with excellent antibacterial properties. It can help in treating and preventing infections by enhancing your immune responses to foreign pathogens, especially bacteria.

What Foods Boost The Immune System?

Some foods that can successfully boost your immunity and promote your health include:

  • Citrus fruits
  • Flaxseeds
  • Eggs
  • Oats
  • Almonds
  • Broccoli
  • Spinach
  • Yogurt
  • Poultry
  • Shellfish

All these foods are packed with essential nutrients required for the proper functioning of your body and immune system.

Foods that should be limited or eliminated from your diet to help the remedies discussed here work better are:

  • Fast foods
  • Alcohol
  • Caffeine
  • Soda
  • Sugary foods
  • Refined oils
  • Gluten-containing foods like wheat and barley
  • Raw or undercooked foods

Prevention Tips

  • Get sufficient sleep.
  • Manage your stress levels.
  • Do not smoke.
  • Keep a check on your weight.
  • Limit alcohol intake.
  • Wash your hands before and after meals.
  • Do not consume meat or foods that are not cooked properly.
  • Exercise regularly.
  • Practice yoga regularly for your well-being.

Take Home Message

Your body will give you hints in one way or the other if your immunity is weakening. So, look out for those signs and take the necessary precautions and treatments as required.

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