In the current times, amidst the crisis the whole world is faced with, having a strong immune system is crucial. Our body system that takes care of our immunity is called the immune system. The main parts of the immune system are: white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus and bone marrow.

In today’s world, a lot of people have a very weak immune system. We are easily susceptible to cough and cold, get allergic conditions during seasonal changes and so on. In most cases, immunodeficiency is acquired due to external factors affecting the immune system.

What is immunity?

Immunity is the resistance that the body provides against pathogens and their harmful effects. In other words, immunity is the internal defence mechanism that prevents us from falling sick. This implies that people with low immunity are more susceptible to infections and fall sick easily.

Types of immunity

Broadly, immunity is divided into two types…

Innate immunity: This is the immunity that we attain naturally through genetic factors.

Acquired immunity: This is the immunity that we attain after getting exposed to antigens. Acquired immunity can be both active and passive. While active immunity is gained as a result of direct exposure to antigens, passive immunity is transmitted from mother to baby.

Major causes of low immunity

• Unhealthy and nutrient-deficient diet
• Irregular sleep cycles
• Stress
• Smoking
• Overconsumption of alcohol
• Over-exercising
• Lack of physical activities
• Inadequate hygiene
• High sugar intake
• Use of cortisols
• Overuse of antibiotics

What can be done to boost your immunity?

Eat right: Remember, 75 per cent of your immune system lives in your gut. Take a balanced diet, rich in protein and good fats, and eat fresh fruits and vegetables. Eat food rich in good fats — Omega 3 and Omega 6 — as a lot of Vitamins, especially A, D, E and K are fat-soluble. Eat food that is seasonal and is locally available to you and stick to traditional food. Don’t forget to increase intake of citrus fruits, berries, kiwi, avocado, papaya, broccoli and spinach. It helps to have a daily dose of yoghurt because it does the extra job of keeping off pathogens, apart from being power-packed with vitamins and protein. Turmeric with high curcumin content acts as an immunomodulator and has anti-inflammatory and antioxidant properties. The curcumin found in turmeric is known for its antiviral properties and reduces viral load. Honey is another antioxidant-rich food product with antibacterial properties that improves immunity.

Exercise daily: Exercising daily keeps you fit and helps maintain an ideal weight, improving the overall well-being. Exercising also helps in enhancing blood circulation. Though it’s very good for you, don’t over-exercise. People who are already exercising should not put in extra time just to increase one’s immunity. Heavy, long-term exercising (such as marathon running and intense gym training) could actually cause harm. It’s a proven fact that too much intense exercising can reduce immunity and may even make you sick and susceptible to viral infections.

Get adequate sleep: Sleep is that elixir that we all miss out on these days. Late-night parties, Netflix-ing and socialising have taken a toll. As per Ayurveda, “ardh rog hari nidra”, which means good sleep tackles many illness. Sleep and the circadian system exert a strong regulatory influence on immune functions. When we sleep our immune system produces protective, infection-fighting substances, like cytokines. It uses these substances to combat foreign invaders, such as bacteria and viruses. When we are sleep-deprived, our immune system is not strong enough to combat infections and delays the recovery.

Minimise stress: Be mindful of your emotional and mental well-being. Take time to de-stress and rejuvenate once in a while. Stay around people who make you happy. A healthy mental and emotional state always boosts your immune system. Stay calm, meditate and do things that you like.

Soak in the sun: Make sure you get enough Vitamin D. Vitamin D3 helps our immune systems stay balanced during the cold and flu season. When we are low on D3 levels, we are more susceptible to catch upper-respiratory disorders.

Maintain hygiene: Make sure you wash your hands frequently. Wear cotton clothing. If you are suffering from cough, flu and so on, avoid going to public places. While you sneeze or cough, always cover your face.

As per Ayurveda, a regulated dincharya (lifestyle), ratricharya (sleep schedule), ahaar (diet) and consuming potent herbs are what we need to enhance our immune system. Some formulations such has Chyavanprash is a known elixir for boosting the immune system in children. Eating food in kansa utensils is also known to benefit the immune system. One may add herbs, such as tulsi, giloy, ashwagandha, ginger, turmeric and neem to enhance one’s immunity. Immunity is something which builds over time and is not an overnight miracle. Each day we need to make health our priority and incorporate these little changes. Practise pranayama and yoga regularly.

With great power comes great responsibility and our individual health is our biggest responsibility.

Shikha Prakash is an Ayurvedic consultant at Padaav Speciality Ayurvedic Treatment Centre, Dehradun, and a visiting consultant at AMRI Hospital, Dhakuria