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5 Ways to Boost Immunity in Winters

A nutritious diet or supplements are not the only way to boost immunity

We are faced with the harsh reality of dealing with a pandemic and now to add to our woes, winter has set in. Thereby it becomes more essential than ever to keep our immunity in ship-shape condition to ward off viruses and other common ailments. One of the best ways to keep your immune system in the best shape is to maintain a nutritious diet. However, nutritionist Ruchi Sharma tells us that it’s not enough. “Immune system functions best when it is protected from environmental or external assaults and fortified with healthy living strategies,” says Ruchi. She shares some effective tips that will go a long way in boosting the immunity.

Exercise regularly

"Regular physical activity flushes the bacteria out of lungs and airways and reduce your risk of catching cold, flu or other illnesses. Regular exercise can boost your immune function and help combat infections by strengthening the antibodies and white blood cells; the immune system cells that fight against diseases. Moreover, exercise can also help your body reduce stress and chronic inflammation. So get up, take your yoga mat and do some crunches to get a flat stomach and stronger immune function."

Don’t smoke!

"Immune system works by protecting the body against infection from cold or flu as well as serious medical conditions. But smoking causes harm to our immune system by making it less effective in fighting several pathogens. Moreover, smoking has also been associated with the imbalance of immune system that increases the risk for various immune and autoimmune disorders in the body."

Maintain healthy body weight

How does weight affect the immune system? "Research shows thatexcess fat around stomach in overweight or obese individuals can turn the body’s natural defence system against them throwing immune function off balance. This can cause heart and other diseases. Hence, healthy body weight is essential for a healthy immune system."


"Modern science has come to praise the closely linked relationship between brain and body. We need to look at the relationship between “stress and immune function”. Stress tends to suppress the immune function, making us vulnerable to colds and other infections. The best way to combat stress response is through meditation. In short, minimizing stress can boost your immune function up."

Balanced diet

"Diet plays an important role in maintaining a healthy immune system. The immune warriors need a good and balanced diet to fight infections. Consuming a diet loaded with antioxidants such as vitamin C, vitamin E, vitamin A, etc. can boost immunity by reducing oxidative stress caused by free radicals."