Immunity is the balanced state of multicellular organisms having adequate biological defences to fight infection, disease, or other unwanted biological invasion, while having adequate tolerance to avoid allergy, and autoimmune diseases.
The immune system is a host defence system comprising many biological structures and processes within an organism that protects against disease. To function properly, an immune system must detect a wide variety of agents, known as pathogens, from viruses to parasitic worms, and distinguish them from the organism’s own healthy tissue. In many species, there are two major subsystems of the immune system: the innate immune system and the adaptive immune system. Both subsystems use humoral immunity and cell-mediated immunity to perform their functions. In humans, the blood–brain barrier, blood–cerebrospinal fluid barrier, and similar fluid–brain barriers separate the peripheral immune system from the neuroimmune system, which protects the brain.
What can you do to boost your immune system?
The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.
Healthy ways to strengthen your immune system
Your first line of defence is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
Don’t smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.
Plan your meals to include these 15 powerful immune system boosters.
Citrus fruits. Most people turn to vitamin C after they’ve caught a cold. …
Red bell peppers. If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. …
Broccoli. …
Garlic. …
Ginger. …
Spinach. …
Yogurt. …
Almonds
Support Your Immune System With These 5 Yoga Poses for Immunity:
Sitting and Breathing (Sukhasana and Pranayama) …
Half Lord of the Fishes (Ardha Matsyendrasana) …
Supported Fish Pose (Matsyasana Variation) …
Forward Fold (Uttanasana) …
Legs Up the Wall (Viparita Karani)
A science-based yogic breathing exercise:
Sit comfortably either on a chair or on the floor. Straighten your back and neck so you are completely upright. Relax your face, jaw, and tongue. Inhale for 5 counts (belly extends outwardly, keep your chest and upper body still.) Hold your breath for 10 counts. Exhale for 7 counts (belly contracts inwardly, keep your chest and upper body still.) Hold for 5. Repeat this inhale – hold – exhale – hold pattern for 7 rounds. (Just a little over 3 minutes.)
Note: Practice at a rate that is comfortable for you. You should not be straining or pushing in any way. If any part of this exercise feels too much for you, lower the counts and adjust accordingly. Consult with your doctor or health care practitioner before starting a pranayama practice from scratch, especially if you’re experiencing chronic health issues.
Dr D. Rai-9851248678
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