Do you fall sick every now and then, have very frequent upper respiratory tract infections, suffer from an upset stomach or fever often? Don’t ignore these symptoms!” You could be suffering from poor immunity, which may lead to autoimmune diseases such as allergies, multiple sclerosis and rheumatoid arthritis. Here’s what you can do to really strengthen your immunity.
STRESS SCIENCE
One of the major causes of poor immunity is stress. Stress can kill you and that too… silently! It doesn’t just lead to all major ailments but also immediately brings down your immunity level. How? “When we are stressed, our body releases stress hormones that affect our heart rate, breathing rate and metabolism. While disturbance in the heart rate gives way to heart ailments, disturbance in the breathing rate leads to lack of oxygen in the body and a poor metabolism invites indigestion and obesity.

Clinical studies show that those who are exposed to stress have 74-90 per cent higher chances of developing infections and are 27-47 per cent more likely to catch a cold. Also, when stressed, our adrenal gland releases more corticosteroid-a hormone that suppresses immunity. So, all of you who want to stay healthy, it’s time you say sayonara to stress!
DOZE DOSE
Next time, when your folks deliver a harangue to you for sleeping late, make them read this! Lack of sleep is extremely damaging. A normal human being (and we are assuming you are) needs at least six hours of sleep. And the best time to catch up on some sound sleep is between 10 pm and 6 am. Sleep balances hormone levels and helps you think better. Getting adequate sleep helps you recharge your body. A proper sleep is one of those few simple and easy things you can do to get a strong immune system.
FOODIE FILE
A poor diet is to be blamed for almost all health problems. And when we say poor, we mean lack of proteins, vitamins, minerals and antioxidants. While vitamins A, C, E and beta carotene strengthen white blood cells, vitamin B6, zinc and iron boost immunity. A deficiency in any of these elements depresses the body’s ability to fight off germs. Make sure you eat fruits and veggies rich in vitamins A and C for they help build immunity. Start your day by eating two amlas. Loaded with vitamin C, amla will help you stay strong.
SWEAT AND STRONG
We all know how important it is to exercise. But if that’s not an eye-opener, probably this is. A study by the University of North Carolina proves that those who walk 45 minutes a day are half as likely to catch flu as those who don’t. The biggest benefit of exercising is that it makes sure your organs, muscles and tissues work well, which indirectly results in a healthier body.

So no stress, no sleepless nights and no unhealthy eating habits and you’ll be armed to the teeth… Stay fit!
EXPERT SPEAK
“Arthritis, joint pain and old injuries may play up with the onset of winter. To keep these at bay, add a dash of turmeric to a cup of hot milk and drink up. It will not only boost your immunity but also strengthen your bones.”

Here are three great ways to boost your immunity:

• Keep a tab on your food intake.
• Practise pranayam to balance your nervous system.
• Maintain your health stats via activities like yoga, walking and exercise.
• If you are obese, exercise for at least 60 minutes a day, 7 days a week. And all of you who want to keep obesity at bay, exercise for 30 minutes a day, 7 days a week.

READ THE SIGNS
Listen to your body. Backaches, ulcers, acidity, frequent cough and cold or fever-if any of these has befriended you, it suggests that you have low immunity!