How to build your Immunity & what

is it

Let us try & understand what is IMMUNITY

The ability of an organism to resist a particular infection or toxin by the action of specific antibodiesor sensitized white blood cells.

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The state of protection against foreign pathogens or substances (antigens).

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The immune system (defense system) protects the body against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies and

attacks a variety of threats, including viruses, bacteria and parasites, while distinguishing them

from the body's own healthy tissue.

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The immune system (defense system) protects the body against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies and attacks a variety of threats, including viruses, bacteria and parasites, while distinguishing them from the body's own healthy tissue.

The immune system has a vital role: It protects your body from harmful substances, germs and cell changes that could make you ill.

Role of immune system

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It is made up of various organs, cells and proteins.

As long as your immune system is running smoothly, you don't notice that it's there.

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Is it really true that taking extra supplements boost your immunity?

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Answer is: BIG NO

Your immune system works cause you have vitamins & minerals inside your body work that you get naturally from fruits and vegetables or they are generated by your own body. You do not need more of them.

Like construction site, if you want the construction to be done sooner, you cannot just deliver more raw materials which will speed up the process, in fact it can create more problem. So no need to take huge amount of vitamin C, D, E, etc.Whoa! That’s a big number, aren’t you proud?

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So now if not supplements, then how can I boost my Immune system?

You actually do not have to boost your immune system, you have to optimize it.

Boosting your immune system makes some of you to have an autoimmune disorder or your own immune system is attacking your body – WE DON’T WANT THAT.

To optimize your immune system, you should focus on 4 pillars of health.

4. Avoid Bad Habits – smoking increases the risk by 3 times, drinking impairs the monocytes, a type of WBC that protects us from infection

1. Eat healthy– lot of fruits & vegetables

3. Exercise

Which are those 4 pillars

4 most important things for immunity to stay fit & healthy

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2. SLEEP – very imp – 7-8 hours sound sleep – if you sleep less than 6 hours –there is drop of

natural killer cells by 50%.

How would you know your immunity is low/weak

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༝ Do you easily catch a cold? ༝ Are you suffering from chronic infections?

What are different aspects that influence your immune system & make it weak

Chronic stress Poor diet (consumption of highly processed food) Lack of sleep Obesity Lack of exercise

Foods, which strengthen your immune power & help your body fight common illnesses such as infections,

colds, flu, & fever.

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༝ Vitamin C, the superstar nutrient - Citrus fruits and red bell peppers.

༝ In addition to vitamin C, vitamin E plays a key role in immunity. This fat soluble vitamin boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses.

༝ Vitamins E & B6, copper, and folate - top anti-inflammatory foods – they support immune system by reducing psychological stress. WALNUTS.

༝ Beta carotene, a precursor to vitamin A, produce white blood cells, which fight bacteria and viruses. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of the body.

༝ Vitamins A & C, & folate - anti-inflammatory antioxidants –help in immune system function - provide bioactive compounds that release a chemical signal that optimizes immunity in the gut – GREEN VEGETABLES

༝ Curcumin, the natural compound in turmeric responsible for its vibrant color, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity & enhance antibody responses.

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Mineral selenium: Too little delays immune response, and adequate amounts are known to enhance immunity. Selenium is also a potent antioxidant, meaning it acts like a bodyguard to prevent cells from being attacked in ways that damage DNA.

Zinc influences production of immune cells, is limited when zinc intake is low, and adequate zinc is crucial for the normal development and function of the immune system. Legumes, Shellfish, Seeds, Nuts, Dairy

Flavonoid antioxidants - supports immunity via its antimicrobial and anti-inflammatory activity - decreases length of cold by as much as 40% -POMEGRANATE JUICE.

Dried tart cherries - The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tractsymptoms. They also support healthy sleep due to their natural melatonin content, which is crucial because research shows that people who don't get enough quality sleep are more likely to get sick after being exposed to a virus. Eat them as is, or stir into nut butter and eat off a spoon.

List of Foods to Boost Immune System Naturally

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Lemon Sweet lime Oranges Grape Fruits Black current Berries Kiwi Guava Tomatoes Broccoli Capsicum – Red,

Yellow, Green Turmeric

Shellfish Chicken Fish Seeds Nuts Dairy Soya Beans Leafy Greens Legumes Dark Chocolates Dried tart cherries

Stay Fit and Healthy Boost your immunity, not by supplement, but optimize it by 4 main

pillars. First pillar is your diet, eat right at right time – eg. Fruit should be

taken on an empty stomach whole and alone (do not mix with any food category)

Have good rest and sound sleep Exercise at least 30 minutes a day – any form will do Avoid bad habits like smoking, tobacco chewing, drinking… Protect yourself from infected If you are infected, stay at home, rest, take ample amount of fluids

and fruits Given you a list of foods, but in short – eat everything in balanced

way

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Take Away from this