Modern women had various responsibilities at home and job, and are more exposed to pathogens and germs of any kind. Physical and mental health should be a top priority for working women.While strengthening your immune system can be achieved easily. Few dietary and lifestyle changes can strengthen the body's immune system and help fight the harmful virus and disease-causing organisms. The main function of the body's immune system is to fight disease-causing bacteria such as viruses, bacteria, parasites, or fungi, including cancer cells. How your body fights infection depends on your overall health. Regular exercise, adequate sleep, stress reduction, and nutritious food that help boost the body's ability to fight off diseases

Tips to increase immunity

Get enough sleep

Sleep and immunity are closely linked. Insufficient or poor sleep is associated with a higher incidence of illness.Getting proper rest can strengthen your immune system. Also, you can feel more sleepy when you are sick. Sleep plays an important role to allow your immune system to fight the disease better. Adults should aim to get 7 or more hours of sleep each night, while teens need 8-10 hours and infants and infants up to 14 hours. If you have trouble sleeping, try limiting the use of gadgets that affect the eyes example: mobile, TV, laptop.

Keep hydrated

Drinking plenty of water is necessary. The water will help to remove toxins from the body and reduce the chances of getting any infection. Drinking water keeps your lungs hydrated and free of mucus. It clears the contents of your lungs. Coconut juice and fresh fruit juices are other options. try to carry a bottle with you to your work or any other location and record how often you drank it.

Exercise regularly

There are many benefits to exercise, including the prevention of arthritis, diabetes, heart conditions, and more. Exercise has also been shown to improve the various parts of the immunity system. Exercise also improves your quality of sleep and increases physical activity. Take a walk, become a member of the gym, get some exercise, and commit to a routine. Exercise provides physical growth and mental support two benefits in one activity. First, you can exercise for 30 minutes three times a week. Skip the elevator, park your car and choose to step on and walk 100 steps after every meal.

Avoid stress

Stress leads to high levels of a chronic steroid hormone called cortisol. When cortisol levels remain high, it prevents the immune system from doing its job of protecting the body from potential threats from germs such as bacteria and viruses. Take these steps to relieve stress: Connect with family and friends, take breaks, listen to music.

Eat nutritious food

When it comes to finding ways to boost immunity for women, there is nothing better than finding nutritious food. Eat lots of fruit and vegetables to make your body strong enough to fight infections. You may be eating very nutritious food but eating mistakes can weaken your immune system and have negative effects on your health.

Make healthy food choices and eat right to help strengthen your immune system. The key functions of the immune system are: to fight off germs such as viruses, parasites, or fungi, and remove them from the body, and fight against pathogens in the body, such as cancer cells. Avoid eating processed foods. Try to limit sugar intake in your body also try to eat plant-based, whole foods.

The foods known for their immune properties are:

Vegetables: load the nutrients we need to keep our immune system healthy. In particular, concentrated vegetables such as cabbage, kale, and broccoli help support liver function, which is a key part of our body's ability to eliminate toxins. Broccoli is rich in vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables and should be cooked sparingly.

Citrus fruits -High vitamin C content in citrus fruits helps to increase the production of white blood cells, which are essential for fighting disease. Popular citrus fruits include oranges, grapes, kiwi, tangerines.

Garlic -garlic works as an antibiotic also contains sulfur-containing compounds, such as allicin.

Spinach - Spinach is rich in antioxidants and beta carotene, which helps increase the ability to fight infections in your immune system.

Almonds - Almonds have a high concentration of vitamin E which plays an important role in keeping the immune system healthy. Vitamin E is a fat-soluble vitamin that helps the production of red blood cells and strengthens blood circulation.

Yogurt - Yogurt is considered an important probiotic for the health of your immune system. Good bacteria directly affect your stomach and help improve your immune system.

Sunflower seeds - Sunflower seeds are rich in nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorus that help your immune system.

Try to get exposed to sunlight

Sunlight contains vitamin d which helps boost our immunity. enjoy moderate sunlight several times a week. If you are unable to get out, consider a Vitamin D supplement as a substitute. Fresh air is good for everyone and change of place is always inclusive

Improve digestion

A rock-solid digestive system is important in ensuring that your body absorbs the highest amount of nutrients from the food you eat. Everyone has certain foods that can eliminate digestion and are very different from person to person. Chewing food more helps to improve digestion. If you have a good digestion system the body can absorb nutrition from food efficiently and helps boost immunity.

Drink green tea

Drink green tea regularly as green tea is a rich source of antioxidants that help boost the immune system by keeping our cells healthy. And they can help prevent infectious diseases. For thousands of years, green tea has been used medicinally so drinking green tea is a good way as after drinking green tea you will feel relaxed and it also helps you boost your immunity.