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10 Effective Ways on How to Build Up Immunity Against Disease or Virus

Autor is a diet consultant with 5 years of experience as a clinical dietitian. She loves to share her knowledge of dietetics to help others.


Currently, we are going through a massive outbreak of coronavirus. It is taking so many precious lives. So, we have to be careful at this point. To fight with this deadly virus, we should create a healthy diet plan to build immunity.

There are many ways to increase immunity and they are quite simple. Below you can find the best ways to boost your immunity which will help you:

1) Stay Active

Being active is one of the best ways to maintain strength and stamina. It helps to keep your overall health at par. Physical inactivity can lead to depression and anxiety.

It will make you more susceptible to chronic disease or make it harder to recover from illness. So, staying active all the time can help you fight against any disease or even any deadly virus.

2) A Colorful and Healthy Diet

Having a healthy diet is another way to boost your immune system. The consumption of green vegetables and fresh fruits on a daily or weekly basis will improve your immunity.

We know that all vegetables and fruits come in different colors. And each color represents the different elements and it's importance in our bodies.

For example, if you have red bell pepper then you will consume a lot of vitamin C with antioxidants and phytonutrients. The same elements and chemical compounds are also present in the green bell peppers.

3) Take Benefit from Yogurt

There are many benefits of eating yogurt every day. And it can boost your immune system optimally.

Yogurt is an excellent healthy food to add to your diet. Not only it gives you proper calcium and protein, but it also balances your overall immunity.

It is a very popular probiotic that has a high volume of essential protein, such as vitamin B6, and B12. So, eating yogurt regularly will also give you the necessary Vitamin A and other vital minerals.

Low fat or non-fat yogurt is best for daily consumption. Although you can eat yogurt as it is but for better results, you can consume it with honey, to give it a sweet taste.

4) Manage Stress Level

Managing the stress level of your body is important to boost your immune system. Taking an unnecessary and excessive amount of stress can lead to poor mental as well as physical health.

Although most of the diseases generate due to stomach disorders stressful conditions can cause brain problems.

In times of virus breakouts, we may feel quite stressed out because of the situation of the world. But you should understand that taking unnecessary stress will be of no use.

There is a difference between taking things seriously, stressing out yourself and keeping calm and taking precautionary measures to fight against the virus breakout situation. So, to maintain your immunity, be sure not to avoid and manage your stress holistically.

5) Drink Lots of Water

Keeping yourself hydrated is one of the essentials ways to build and boost your immunity power. Drink an ample amount of water throughout the day and you will maintain your metabolism and efficiency every day.

When the water goes into the cells of your body, it generates energy and it helps you to build up a better immune system.

Drinking water eliminates all toxic waste and keeps the harmful bacteria out of your body. It is one of the simplest ways to fight with any virus to improve your immunity.

6) Do Exercise

Everybody might be already be knowing lots of benefits of exercise but only some can it regularly. Exercises are very important to keep our self healthy.

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Currently, we are in a self-contained situation and that is why there is a high chance that our weight will increase a lot. But if you practice yoga or exercise at home then you can easily fight with the problem of putting on weight.

You can also try out some homely exercises like Pilate, Tabatha, and Zumba which are quite enjoyable to do as well. Because currently, we cannot go to the gym outside so we have to think about some home exercise for our health.

7) Wash, Wipe, and Cover

A virus gets spread by droplets and you can reduce the risk of getting sick or spreading infections in many ways.

One of the best ways you can do that is by washing your hands frequently in every one or two hours with a good amount of hand wash for at least 20 seconds.

Covering yourself while coughing or sneezing and also wiping the entire area with disinfectant will help you in preventing the spread of any deadly virus.

8) Consult Your Doctor

If you want to stay healthy and maintain better immunity then you must consult the doctor and get proper medication.

Even if you have very minor symptoms of cough and cold, you must see a doctor in your nearby clinic or hospital. This will clear out all your doubts regarding any infection of the virus.

The preliminary symptoms are in most of the virus infections are dry coughing, fever, sneezes and body ache. So, if you have any of these symptoms frequently, you must call the official helpline number immediately.

Avoidance of any of the preliminary stage may result or cause serious harm to yourself and your loved ones. So, be sure to consult your doctor as and when you feel unwell.

9) Self Responsibility

To build a better immunity system in yourself and your loved ones, you must practice healthy eating habits. Also, doing regular exercise will benefit both your mind and body in the long term.

Here are some of the important self-responsibility steps that must take to fight against any kind of virus:

  • Personal hygiene.
  • Stay at home as you are advised to.
  • Frequently wash hands.
  • Stay informed from trusted sources to keep yourself and your family safe.

10) Care for Life

Follow and practice these simple ways and you will improve your immune system within a few weeks. You will start noticing changes in your body and mind. And this will eventually help you fight with any kind of virus that may break out in the world.

Pandemic diseases have to be controlled by self-discipline and self-isolation, and by strictly following the guidelines released by the state or central government.

If you follow these easy steps of staying healthy, you will surely build up strong immunity power. And with strong immune power, you will be able to fight with any of the diseases or viruses easily.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 Cijini Manoj


Sneha Bhat from India on May 11, 2020:

Thank you madam for this healthy article :)

Cijini karan on May 06, 2020:

Thank you sir...

Philip Agutu from Mombasa Island on May 06, 2020:

Valuable information at the right time! Thanks a lot.

Cijini karan on April 24, 2020:

Thank you prateek....your observation is right...hydration should be given the first priority for overall health....keep hydrated always...nowadays Summer is at its peak point...there are chances for developing other disease too ...

Prateek Jain from Madhya Pradesh, India on April 24, 2020:

Wonderful article Cijini Mam. I agree with all the points that you mentioned in this article. The point number 05- Drink a lot of water is an essential point. Because it's important to hydrated our body. Thank you for sharing this valuable information with us. Will remember them and keep following up them.

Cijini karan on April 24, 2020:

thank you suchi for your valuable comment

Suchismita Pradhan from India on April 24, 2020:

Very important information are compacted in one single article.well written.This article is the demand for the situation we are facing now.Thanks for sharing.

Prantika Samanta from Kolkata, India on April 17, 2020:

Thank you for sharing such a wonderful article. You have mentioned useful tips that can strengthen our immunity system to combat diseases.

Cijini karan on April 17, 2020:

Thank you Murali sir and nikhil for your valuable comments...ya you can take chawanaprash too

Nikhil Sharma from India on April 16, 2020:

Those are really some useful and easy ways on how we can buil up a strong immunity system to fight against any disease or virus. I'll surely practice some or all these ways to help boost my immunity. I'd like to add that the consumption of chawanprash will also increase our immunity power. Please keep writing mam.

Halemane Muralikrishna from South India on April 16, 2020:

Very well written, Ms Cijini, there is a saying that good speaker will not have enemies and similarly good eater will not get diseases. Your point by point tips for remaining immune to virus diseases will help people all over the world and choose their right food by pre-planning and stay healthy.

Cijini Manoj (author) from Kerala on April 16, 2020:

this article was edited more than 4 times....the group members and our mentor helped me a lot....thank you all for your love and support....

Neeli Phanendar on April 16, 2020:

A well presented article in simple and easy English. Appreciate and conveying my best wishes!!!!

Geetika on April 16, 2020:

This article is the need of an hour. Very informative article as author has shared all the possible ways to boost the metabolism, steps for the prevention from the disease and how to remain active so that one won't go into depression. Thank you ma'am.

Praveen Srivastava on April 16, 2020:

This is such a valuable and beneficial piece of writing in the difficult times. Following these tips one can stay fit physically and mentally.

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