9 Ways to boost immunity power in the body.

An important note

No supplement, diet, or lifestyle modification — aside from physical distancing, also known as social distancing, and practicing proper hygiene ⁠— can protect you from developing COVID-19.
The strategies outlined below may boost your immune health, but they don’t protect specifically against COVID-19.

Sleep and immunity are closely tied.
In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm or your body’s natural wake-sleep cycle.
Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.
SUMMARY
Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body at high levels.
Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome or the community of healthy bacteria in your gut. The robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
SUMMARY
Several whole plant foods contain antioxidants, fiber, and vitamin C, all of 0which may lower your susceptibility to illness.

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.
Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.
Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
SUMMARY
Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.
These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group.
If you don’t regularly eat fermented foods, probiotic supplements are another option.
In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group.
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