Boost Your immunity: 10 simple ways to protect against viruses

Sep 16, 2023

By: Ayush Mehrotra and Shagun Chaudhary

Eat a Balanced Diet

A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides essential vitamins and minerals that support your immune system. Vitamins like C, D, and zinc, found in foods like citrus fruits, leafy greens, and nuts, help fortify your defenses against viruses.

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Stay Hydrated

Proper hydration is fundamental to a healthy immune system. Water helps transport nutrients and flush out toxins from your body. Aim for at least 8 glasses of water a day to keep your immune system in top shape.

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Prioritize Sleep

Quality sleep is vital for immune function. During deep sleep, your body repairs and rejuvenates itself. Aim for 7-9 hours of restful sleep each night to ensure your immune system operates optimally.

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Manage Stress

Chronic stress can weaken your immune system over time. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or hobbies you enjoy to help keep stress levels in check.

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Regular Exercise

Engaging in regular physical activity enhances immune function by promoting good circulation and reducing inflammation. Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking or swimming.

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Maintain a Healthy Weight

Obesity can impair immune function. Strive for a healthy weight through a combination of balanced eating and regular exercise. Consult a healthcare professional for personalized guidance.

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Hand Hygiene

Good hand hygiene is one of the most effective ways to prevent viral infections. Wash your hands frequently with soap and water for at least 20 seconds, especially after being in public places or touching surfaces.

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Get Vaccinated

Vaccines are powerful tools for bolstering immunity against specific viruses. Stay up-to-date with recommended vaccinations to protect yourself and the community from preventable diseases.

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Avoid Smoking and Excessive Alcohol

Smoking and excessive alcohol consumption can weaken your immune system. Quit smoking and limit alcohol intake to maintain a robust defense against viruses.

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Stay Informed

Stay informed about the latest health guidelines and recommendations from trusted sources like the World Health Organization (WHO). Being aware of emerging threats and preventive measures is key to safeguarding your health.

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