If you will love to know “How to
Increase Immunity Home Remedies
You Can Use”, you are now on the
right post I wrote for you!
Do you get sick or tired so easily and
often? If yes, it means your body’s host
defense system is weak.
What’s that?
It’s your immune system which is
made up of the biological structure
and processes within your body that
protects and fights against diseases
Other signs of a weak immune system may include:
1. Digestion problems, lack of appetite,
having diarrhea and stomach cramps often.
2. Anemia, due to blood disorders or
loss of blood.
3. Autoimmune diseases like diabetes
mellitus type 1, rhematic fever,
gastritis, celiac and graves disease,
vilitigo, multiple sclerosis, psoriasis.
You want to experience the following
• Fighting off infections without
having to use any medications.
• Also you want to be able to fight off
infections in less than a week.
How to Increase Immunity Power in Body Naturally
Step 1 – Improve Your Gut Health
Your gastrointenstinal tract makes up
a large part of your immune system, it
is where 70% of your immune system lives.
The lining of your intestines secretes
antibodies and contains cells that
recognise and destroy harmful
bacteria.
Since the guy recieves a lot of micro
organism through the foods we eat,
the walls of our gut provide a barrier
in form of immunity to prevent bad
bacterias from entering our body.
The tract also houses good bacteria
How to improve your gut health
Take probiotics daily.
Probiotics are live bacterias and yeast
that are good for your digestive
system, they are also refered to as
good or helpful bacteria because they
help to keep your gut healthy, they do
this by balancing the growth of
pathogenic bacteria in your gut.
This helps your gut maintain a healthy
community of micro organisms that
boosts your body’s immune system.
Types of Probiotics
Lactobacillus, most common
probiotics found in yogurts and
fermented foods.
Good for lactose intolerance
Bifidobecterium found in olives,
saurerut, salads and cheese.
Good for relieving irritable bowel syndrome
Step 2 – Avoid Taking Heavily
Processed Foods.
Studies shows the negative impact of
heavily processed foods on immune
function and that large number of
calories found in fast foods may lead
to health problems like
• Increased inflammation
• Reduced control of infection
• Increased rates of cancer
• Increased rates of allergic and autoimmmune disease.
Also poor dietary choices get encoded
into the DNA and into the gut microbe,
meaning our foods and lifestyle
choices can permanently change the
bacteria in our bodies and weaken the
immune system.
It also means those changes can be
passed down to our offsprings.
So cut down fast foods and heavily
processed foods and include more
natural foods in your diet
Step 3 – Get Moving (Exercise More)
Physical activities stimulates the
immune system and strengthens the
immune defense.
Exercise has anti-inflammatory effects
which means that moderate amount
of exercise enhances immune function
above sedentary level.
Physical activities are also associated
with reduced resin reactive protein
levels, which is a protein whose level
indicates the level of inflammation
and stress in your body.
Exercise helps to circulate your blood
and improve the flow of lymphatic
fluid, lymphatic fluid travels through
your cells and tissues and removes
bacteria, toxins, waste products and
even cancer cells
Recommended
Do some type of cardio exercises 5
days a week at least 30-40mins per
day.
However continuous rigorous
workout can even weaken the
immune system leaving you prone to
flu and infections.
Step 4 – Cut your Stress Levels
Chronic stress suppresses the immune
response of the body by releasing the
hormone cortisol.
Cortisol interferes with the T cells, a
specific type of white blood cell to
reproduce and recieve signals from
the body.
Cortisol also reduces the antibody
secretion of ITA which lives in the gut
and respiratory tract.
It is our first line of defense against pathogens.
Stress can also have an indirect effect
on immune system, as a person may
use unhealthy behavioural coping
strategies to reduce their stress such
as drinking and smoking
Recommended
Meditate 15-20mins in the morning,
make it a habit at least 3-4 times per week.
It sets your mind in the right direction
first thing in the morning and makes
you more tolerant towards the stresses
that come your way throughout the day.
It reduces your cortisol levels, it also
helps to prevent the breakdown of
your chromosomes that can lead to
cancer and premature aging.
Step 5 – Get Adequate Sleep
When it comes to your immunity,
sleep plays an important role, while
sleeping 10 hrs a day won’t prevent
you from getting sick, skipping sleep
could adversely affect your body
system leaving you suceptible to vial
and bacterial infections like flu and
sore throat.
Without enough sleep, your body
makes fewer cytokines, a type of
protein that targets infection and
inflammation for an effective immune
response.
Cytokin are released in much smaller
quantities when you are asleep.
In addition, infection fighting
antibodies and cells are reduced
during the periods when you don’t get
enough sleep.
So lack of sleep can adversely affect
your immune system, your body
needs sleep to fight infectious diseases
Long term lack of sleep also increases
your risk of obesity, diabetes and
cardio-vascular diseases.
How much sleep do you need to boost
your immune system?
The optimal amount of sleep for most
adult is 7-8 hours of good sleep each
night.
Teenagers need 9-10 hours
School age children may need 10 or
more hours of sleep.
Create effective sleep hygiene, make a
schedule to be in bed at a particular
fixed time every night.
Preferably before 11:30 pm, try to be
asleep between 12:30 pm – 2:30 am,
because that time is very important as
far as your circadia rhythm is
concerned.
Immune System Booster Vitamins.
It’s important to check your vitamin
level Vitamins are essential to life,
these organic compounds usually
acquired as a part of balanced diet are
required for biological and metabolic
processes.
Vitamins are also essential for the
proper functioning of our immune
system.
Immune cells are one of the most
rapidly developing cells of our body
and they need large amount of
vitamins to reproduce and function
properly.
Vitamin D is probably the most
important vitamin related to your
immune health, people who get
chronic infections have low levels of
this vitamin.
Recommended
2000-5000 IU per day.
Get plenty of sunshine and eat foods
rich in vitamin D.
You can ask your doctor to check your
levels to determine the exact amount
you need.
The biological active form of Vitamin
A (Retinoic Acid) can have profound
effects on the immune system, it has
been discovered to have therapeutic
effects on autoimmune disease like
arthritis, sclerosis or multiple
schelorrisis.
Foods rich in vitamins A include, eggs,
milk and leafy green vegetables
Vitamin E, while mostly known for its
potent anti-oxidant property, it has
also be proven to have anti-
inflammatory properties on our
immune system.
We can get lots of vitamin E by
ingesting one multivitamin pill a day,
but it’s better if you get this vitamin
from natural sources in form of
balance diet which may include whole
unprocessed food that contain lots of
vitamins and anti-oxidants.
4 servings of greens like lettuce,
mustards and collard greens.
Get plenty of mushrooms, varieties
such as reishi can boost white blood
cell activity.
Add plenty of garlic, when crushed
releases allicin a compound that fights
infection causing microbes
Immune System Booster Food
Eating certain foods can help keep
your immune system strong, if you are
looking for ways to prevent flu and
other viral and bacterial infections,
you should focus on what you eat.
Plan your meals to include these
potential meals to boost your
immunity and fight infections.
Papaya, it is loaded with vitamin C,
you can find 157% of the daily
recommended amount of vitamin C in
a single papaya.
It originated in Central America and
Southern Mexico but is now grown in
many parts of the world.
It contains an enzyme called papain
which can break down tough protein
chains found in meat and can help in
digestion also.
It has decent amount of potassium,
vitamin B, folate, all of which are
beneficial to your immune system.
It also contains decent amount of
other anti-oxidants and vitamin A.
All these vitamins and anti-oxidants
makes it a great fruit for boosting your
immunity
Garlic, it is one of the most widely
used spice that adds extra flavour to
foods, it is known by one other name
which is immunity boosting superstar.
For thousands of years, people have
hailed garlic as an exilir of health.
It helps treat common cold, flu and a
variety of other ilnesses, despite it’s
notoroius odour it belongs to the lily
family.
Ancient texts shows that garlic in
India has been used an aphrodisiac
and as a currency in Egypt.
One glove of garlic contains 5mg of
calcium, 12mg of potassium, and 100
sulphric compounds powerful enough
to wipe out bacteria and infection.
Raw garlic, not cooked or dried is the
most beneficial for health, since heat
and water inactivates sulphric
enzymes which can reduce garlic’s
antibiotic effect.
Garlic also lowers cholesterol and
blood pressure, it also kills parasites in
the body.
Green tea, both green and black tea
are paked with flavonoids which is a
type of antioxidant.
Where green tea really excels is in it’s
level of epigallocatechin gallate (EGC)
another powerful antioxidant.
EGC has been shown to enhance
immune function, the fermentation
process black tea goes through
destroys a lot of EGC present in it.
Green tea on the other hand is
steamed and not fermented, so the
EGC is preserved.
EGC has been studied and proven to
treat various diseases and this may be
one of the main reasons why green tea
has such powerful medicinal qualities.
Green tea is also a good source of the
amino acid L-theanine which aid the
promotion of germ fighting
compounds in your T cells.
Brocoli, is supercharged with vitamins
and minerals packed with vitamin A,
C, E as well as many antioxidants and
fiber.
Brocolli is one of the healthiest veggies
you can put on your table. The rich
amount of vitamin C found in brocoli
helps boost your immune levels.
100g of brocoli contains up to 89mg of
vitamin C which is more than a lot of
citric fruits, brocoli is also rich in beta
carotene and a host of other
antioxidants which makes it a perfect
vegetable for overall immunity.
The key to keeping it’s power intact is
to cook it as little as possible or better
yet not at all, out of all the cooking
methods, steaming is the best if you
want to reserve the nutrients present.
Ginger, is another ingredient many
have trusted since ages past for
treating many type of sicknesses.
Ginger helps reduce inflammation
which can help get rid of sore throat,
joint pains, flu, cold and many other
inflammatory illnesses.
Ginger may also help decrease nausea
and vomitting.
While used in many sweet desserts,
ginger packs some heat in the form of
gingerol which is a relative of
capsicin.
This compound decreases chronic
pain and posseses cholesterol
lowering properties according to a
recent study carried out in Australia.
Ginger helps the immune system
perform optimally by boosting it when
it is under active and also suprresing
it when it over active.
Research also shows that ginger can
help fight drug resisting bacteria also.
Spinach, it is rich in vitamin C and
packed with numerous antioxidants
and beta carotene which increases the
infection fighting ability of the system.
This vegetable can be incorporated
quite early into your diet and is cheap
as well as easy to prepare.
It is rich in calcium, iron,
mangnesium, potassium, vitamin A,
folate and many other antioxidants
which are essential micro nutrients
for the immune system similar to
brocoli, spinach is best healthy when
it is cooked as little as possible,
however light cooking enhances it’s
vitamin A and allows other nutrients
to be released.
Spinach is also one of the best sources
of gastric magnesium which is
necessary for a healthy immune
system and also to maintain your
blood pressure level.
Citrus fruits, are of the best sources of
vitamin C, most people turn to vitamin
C after they caught a cold, that’s
because it helps to build your immune
system. Vitamin C increases the
production of white blood cell which
are key to fighting infections.
A review published in the health
journal showed that getting enough
vitamin C can reduce the symptom
and shorten the duration of
respiratory tract infections like
common cold.
It may also be useful in preventing
and improving outcomes for
conditions like puenomia, Malaria.
Antioxidants meanwhile may help
protect against oxidative stress and
prevent damage to your immune cells.
Citrus fruits include grapefruit,
tangerines, lemons and limes.
Because the body doesn’t produce or
store vitamin C, you need daily doses
of vitamin C for continued health.
Almost all citrus fruits are high in
vitamin C
Daily recommended dose 75-100mg
Red Bell Peppers, if you think citrus
fruits have the most vitamin C of any
fruit or vegetable, well think again.
Red bell pepper contains twice as
much vitamin C as compared to citrus
fruits. Besides boosting your immune
system, vitamin C may also help
maintain a healthy skin.
Red bell peppers are also a rich source
of beta carotene which helps keep
your eyes and skin healthy.
Many research has shown the link
between diets rich in beta carotene
and the reduced form of cancer and it
has been suggested that this is due to
the antioxidant property of caroteniods.
Apples, there are many different
reasons why apples are great for
building a strong immune system and
good health, apple contains good
quantities of all the essential vitamins
like B1, B2, A, C, E which are essential
for a proper function of the immune
system.
Apples also contain pectin which is a
type of fiber that acts as a prebiotic,
which means it feeds the good
bacteria in your gut.
Gut bacteria directly regulates the
function of our immune system by
releasing compounds in the gut that
act on our immune cells and modulate
their function whenever fiber changes
th personality of the immune cells,
they go from being pro-inflammatory
cells to anti-inflammatory healing
cells that help us recover faster from
infections.
Drinks to Boost Immune System
Honey Lime Water
This is the best solution in controlling common cold and cough.
It helps boost energy and it also acts as a duretic.
Vitamin C plays a role in keeping your immune system healthy
Ingredients
• Honey
• Lemon Juice
• Warm Water
• Lemon Slice
• Mint
How to prepare
• In a glass cup, add 2 teaspoons of honey
• 2 teaspoons of lemon juice and 250ml of water, stir well
• Garnish with lemon slice and mint
• Serve
Homemade Tomato Mint Juice
Juice is a great way of consuming your share of vitamin C
It is full of nutrients and antioxidants
Ingredients
• 410g of Tomato
• 1 teaspoon of Ginger
• 1 tablespoon of Mint
• 1/4 teaspoon of Black Salt
• 1/8 teaspoon of Black Pepper
• Mint to garnish
How to prepare
• Add all the ingredients into a blender, blend until smooth
• Pour into a serving jar
• You can garnish with mint and serve.
Beetroot Carrot Ginger Juice
Beetroot juice is iron, potassium and
exceptionally high in nitrates.
Carrot is loaded with fiber.
Ginger helps cleanse the body and
boosts energy and stamina.
Ingredients
• 260g of Carrots
• 120g of Beetroot
• 185g of Apple
• 2 teaspoons of Ginger
• 2 teaspoons of Lemon Juice
• Lemon slice for garnishing
How to prepare
• Pour all the ingredients into a blender, blend until smooth.
• Pour mixture into a serving jar.
• You may garnish with lemon slice and serve.
Apple Carrot Orange Juice.
Juice is high in fibre and citrus helps remove bacteria fungus and viral infections.
Ingredients
• 245g of Oranges
• 160g of Apple
• 185g of Carrots
• 2 teaspoons of Ginger
• 2 teaspoons of Lemon Juice
• Orange Slice for Garnishing.
How to prepare
• Pour all the ingredients into a blender, blend until smooth.
• Pour mixture into a serving jar
• You may garnish with orange slice and slice
Fruits that Boost Immune System
Strawberries, they are great for your immune system because they’re a great source of vitamin C.
Best to buy organic varieties because
otherwise since you are eating the
strawberry wholey, there is no skin to
peel, you are exposed to more
pesticides in a conventional variety.
Acerola, a superfruit rich in absorbic
acid and contains a plethora of
phytonutrients like carotenoids,
phenolics, anthocyanins and
flavonoids.
Oranges, rich in vitamin A and C, it
strengthens the body’s immunity.
Rosehip, best source of vitamin C, they
contain 50% more vitamin C than
oranges, because of the high vitamin C
content, they are an excellent immune
booster and often used a supplement
to prevent cold.
Other immune boosting fruits include
Mangoes, watermelon, carrots,
tomatoes, beetroot, capsicum
How to make an Immune Boosting Fruit Juice
Apple Beetroot Carrot Juice.
How to prepare
• Add all the ingredients to a blender and blend until smooth
• Add to serving jug and serve
Benefits of this immune boosting juice
• Great for weight loss
• Builds up the immune system to fight against flu and any type of virus.
• Prevents and restrain growth of cancer cells.
• It can prevent kidney and lung diseases.
• It may be able to cure ulcer.
• Good for preventing heart attack and high BP.
• Good for eye health, it can remove red eyes and dry eyes
• Good for muscle training recovery
• Assists in bowel movement and eliminates constipation
• Great for healthy looking skin can cure acne
• It can remove bad breath from indigestion and throat infection
• Good for reducing menstrual pain
• Good for people suffering from Hay Fever
How to drink it
First thing in the morning on empty stomach and hour before breakfast
Best taken immediately after blending
Herbs to Boost Immune System.
Did you know that some herbs and spices you use in flavouring your cooking can also have potential antiviral properties?
Here are some of the best herbs for building your immunity:
Elderberry, fights infections including influenza, herpes and other bacterial and viral infections.
Echinacea, contains a compound
called echinacien that inhibits
bacteria and viruses from penetrating
healthy cells.
Calendula, contains high amount of
flavoniods which protect your body
cells from being damaged by free
radicals.
Garlic, can kill infections including
tuberculosis, pnenomia and herpes
Astragalus root, boosts body immune
system preventing common cold or
flu.
Cat’s claw, works as a natural arthritis
remedy and treats ulcer symptoms
Ginger, works as a natural remedy for
nausea, pain alleviation, anti-
inflammatory properties and
improving diabetes.
Licorice root, relieves you from sore
throat, cough, adrenal fatigue, pain etc
Olive leaf, it has anti-bacterial
properties that can treat common
cold, malaria, dental problems, ear
and urinary tract infections.
Oregano, reverses viral infections,
allergies, tumors, parasites and
disease causing inflammation
Supplements to Boost Immune System
If you are like me and would prefer a
supplement instead of mixing herbs
and fruits in water or drinking them
as tea, then here is a great new
supplement to use
• Just fresh out of the oven, from UK
• Vegan Friendly
• Premium Quality
• Ships for Free Worldwide at the Moment
Immune Defence Immune Support Food Supplement, made using fruits & minerals
1. Zinc Lozenges (Mineral)
2. Rosehip (Fruit)
3. Acerola (Superfruit)
Why even consider this supplement?
It is formulated
• With zinc and vitamin C to support the immune system
• Natural aniseed flavor lozenges
• 3.5mg of zinc and 2.5mg of vitamin C per lozenge.
Use daily for ongoing immunity against diseases.
What are lozenges anyways?
They are small typical tablets designed to be dissolved slowly in the mouth to release medicine.
They are designed to be sucked in order to dissolve and release medicine
How can it help you?
• Immune Defence supports your immunity by providing you with a daily dose of zinc and vitamins A, C, and E
• The soothing aniseed flavour lozenges will dissolve quickly on your tongue, bathing the back of your throat in zinc ions.
So if you are fighting off a cold or going through a stressful time at work or home or you just want to build up your immunity to keep it disease batter ready.
Then Immune Defence can provide your body with the vital immune boosting nutrients it needs.
