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A Step-By-Step Guide On Boosting Your Immune System Naturally

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As the world experiences unprecedented times with healthcare, strengthening your immune system is your biggest responsibility as an individual. This is an unfamiliar situation around the world in terms of the health of the people – emphasizing social distancing and the number of Covid-19 cases striking panic across the masses. You do not want panic to set in, do you?

Now it is about shifting your thoughts leaning towards positivity and optimism, with a mindset driven to boost your immune system naturally that will eventually change the perspective towards personal healthcare. It is time to strengthen your body’s immunity against any disease. You will have an idea to let the world know about it after having followed what you have read here completely.

What Is The Immune System?

Boosting immune system
Strengthening your immune system is your biggest responsibility as an individual/ Representational image.

Your body is a humongous military force that fights any pathogen. It is a network of systems comprising white blood cells (B- and T- lymphocytes), antibodies, the lymphatic system, the spleen, the thymus, and the bone marrow.

Assess Your Current Lifestyle

There is no doubt in saying, “You are what you eat.” Now, that can be debated with genetics or hereditary. However, it is not true to conclude that alone decides your overall health. You can transform yourself the way you want to; provided there is a disciplined lifestyle involved.

The shape of your body is a true reflection of your fitness level. What reflects your immune system? How do you know how strong your immune system is? You might have a strong belief to trust your system, but it has now become even more important for an optimized immune system and an optimized immune function.

Modify Your Lifestyle

Discipline is the only factor. Your body functions better when it is protected from environmental assaults. Consider strategies such as these:

  1. Do not smoke.
  2. Exercise regularly.
  3. Maintain a healthy weight.
  4. If you drink alcohol, keep it moderate.
  5. Get adequate sleep.
  6. Try to minimize stress.

Your Diet Feeds The Military Force

Boosting immune system
After you wake up, just prepare a glass of vegetable juice adding fresh carrots, beetroots,

The coronavirus thunder strikes the thoughts of the people to prefer more homemade food. That is better in a way, isn’t it? How much-processed junk are you consuming outside? All the things that you do are eventually the resultants of your habitual patterns. Can’t stress more about cultivating transforming habits. You just need to do it!

The assimilation of healthy food rich in vitamins and minerals enhances the system. It is always important to include green, leafy vegetables in your diet that provides essential micronutrients. You need to follow a system to build healthy eating habits. Consider the below steps:

  1. After you wake up, just prepare a glass of vegetable juice adding fresh carrots, beetroots, tomatoes, cucumber, mint leaves, coriander leaves, lemon, and honey. Do not add sugar. This is the best immune booster early in the morning.
  2. Your morning meal is real combat. Prepare a salad or oatmeal for breakfast – Nothing more than a fibre-rich diet packed with proteins, essential vitamins, and minerals that the body requires.

3. Afternoon meal can either be a bowl of rice with a curry prepared using leafy vegetables of your preferred choice or Roti with dal. Cook your recipe with minimal cooking oil. Food with more oil is not good for the system long-term.

  1. For any snacks, avoid any fast food. Prefer munching dry fruits.
  2. Do not consider rice or any heavy meal for dinner. Your digestive system needs a rest of at least 8 to 10 hours to allow your immune system to prepare itself for any fight ahead.

Stress And Immune Function

The mind and body coordination are undeniable. A variety of maladies, including stomach upset, hives, and even heart disease, are linked to emotional stress. However, we have scientists actively studying the relationship between stress and immune function. The amount of antibodies produced is in the body can be affected by stress that causes ‘cortisol’ to be secreted.

Stress is variable. One person exhibiting stress response to a situation is not the same as the other. People are exposed to different situations in life and stress response is unique. It is important to control stress. You need to practice yoga or meditation. Playing a sport can also typically reduce stress levels. Keep the mind engaging with different tasks and feel a sense of accomplishment after achieving them.

The Immune System Strengthens Post Any Infection

It is natural to fall ill during certain times when a pathogen invades the body. The system takes time to process the information of the genome of that organism and then defeats it. The next time when there is a similar invasion, you do not fall ill because the white blood cells are aware of it already and will pounce on them.

Often there is a tendency for over-the-counter medication when you experience cold, cough, or flu-like symptoms. Do not consider them for common infections. Allow your body to counter the infection by itself so that the WBCs can record the information about that organism to build themselves stronger next time. It is like exercise making your body stronger.

Immune System and Age

Boosting Immunity
Representational image.

The capability of the immune system reduces with age, which in turn contributes to more infections and even cancer. Nonetheless, life expectancy has increased with the advancement in medicine.

But medicine does not give immunity, does it? It only provides a temporary result. When there is a strong “will” to do anything to feel healthier, age is just a number. Do not be let down by the fact that there is a reduction in immunity with age.

If you are young, the habits and discipline you inculcate can take you a long way ahead with a beast of a system. This is the time to take action, be it whatever age. It ultimately boils down to the cliché – Prevention is better than cure.

The Deciding Factor

What you do in your 20s, takes care of you in your 30s and what you do in your 30s and 40s takes care of your system in your 50s, 60s, 70s, and beyond. Be prepared, take actions, persevere, and accomplish success through this gift called “Life.” The world will keep getting better and better after any calamity. Are you ready to share your health success with the world?

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An ambassador and trained facilitator under Eco Femme (a social enterprise working towards menstrual health in south India), Sanjina is also an active member of the MHM Collective- India and Menstrual Health Alliance- India. She has conducted Menstrual Health sessions in multiple government schools adopted by Rotary District 3240 as part of their WinS project in rural Bengal. She has also delivered training of trainers on SRHR, gender, sexuality and Menstruation for Tomorrow’s Foundation, Vikramshila Education Resource Society, Nirdhan trust and Micro Finance, Tollygunj Women In Need, Paint It Red in Kolkata.

Now as an MH Fellow with YKA, she’s expanding her impressive scope of work further by launching a campaign to facilitate the process of ensuring better menstrual health and SRH services for women residing in correctional homes in West Bengal. The campaign will entail an independent study to take stalk of the present conditions of MHM in correctional homes across the state and use its findings to build public support and political will to take the necessary action.

Saurabh has been associated with YKA as a user and has consistently been writing on the issue MHM and its intersectionality with other issues in the society. Now as an MHM Fellow with YKA, he’s launched the Right to Period campaign, which aims to ensure proper execution of MHM guidelines in Delhi’s schools.

The long-term aim of the campaign is to develop an open culture where menstruation is not treated as a taboo. The campaign also seeks to hold the schools accountable for their responsibilities as an important component in the implementation of MHM policies by making adequate sanitation infrastructure and knowledge of MHM available in school premises.

Read more about his campaign.

Harshita is a psychologist and works to support people with mental health issues, particularly adolescents who are survivors of violence. Associated with the Azadi Foundation in UP, Harshita became an MHM Fellow with YKA, with the aim of promoting better menstrual health.

Her campaign #MeriMarzi aims to promote menstrual health and wellness, hygiene and facilities for female sex workers in UP. She says, “Knowledge about natural body processes is a very basic human right. And for individuals whose occupation is providing sexual services, it becomes even more important.”

Meri Marzi aims to ensure sensitised, non-discriminatory health workers for the needs of female sex workers in the Suraksha Clinics under the UPSACS (Uttar Pradesh State AIDS Control Society) program by creating more dialogues and garnering public support for the cause of sex workers’ menstrual rights. The campaign will also ensure interventions with sex workers to clear misconceptions around overall hygiene management to ensure that results flow both ways.

Read more about her campaign.

MH Fellow Sabna comes with significant experience working with a range of development issues. A co-founder of Project Sakhi Saheli, which aims to combat period poverty and break menstrual taboos, Sabna has, in the past, worked on the issue of menstruation in urban slums of Delhi with women and adolescent girls. She and her team also released MenstraBook, with menstrastories and organised Menstra Tlk in the Delhi School of Social Work to create more conversations on menstruation.

With YKA MHM Fellow Vineet, Sabna launched Menstratalk, a campaign that aims to put an end to period poverty and smash menstrual taboos in society. As a start, the campaign aims to begin conversations on menstrual health with five hundred adolescents and youth in Delhi through offline platforms, and through this community mobilise support to create Period Friendly Institutions out of educational institutes in the city.

Read more about her campaign. 

A student from Delhi School of Social work, Vineet is a part of Project Sakhi Saheli, an initiative by the students of Delhi school of Social Work to create awareness on Menstrual Health and combat Period Poverty. Along with MHM Action Fellow Sabna, Vineet launched Menstratalk, a campaign that aims to put an end to period poverty and smash menstrual taboos in society.

As a start, the campaign aims to begin conversations on menstrual health with five hundred adolescents and youth in Delhi through offline platforms, and through this community mobilise support to create Period Friendly Institutions out of educational institutes in the city.

Find out more about the campaign here.

A native of Bhagalpur district – Bihar, Shalini Jha believes in equal rights for all genders and wants to work for a gender-equal and just society. In the past she’s had a year-long association as a community leader with Haiyya: Organise for Action’s Health Over Stigma campaign. She’s pursuing a Master’s in Literature with Ambedkar University, Delhi and as an MHM Fellow with YKA, recently launched ‘Project अल्हड़ (Alharh)’.

She says, “Bihar is ranked the lowest in India’s SDG Index 2019 for India. Hygienic and comfortable menstruation is a basic human right and sustainable development cannot be ensured if menstruators are deprived of their basic rights.” Project अल्हड़ (Alharh) aims to create a robust sensitised community in Bhagalpur to collectively spread awareness, break the taboo, debunk myths and initiate fearless conversations around menstruation. The campaign aims to reach at least 6000 adolescent girls from government and private schools in Baghalpur district in 2020.

Read more about the campaign here.

A psychologist and co-founder of a mental health NGO called Customize Cognition, Ritika forayed into the space of menstrual health and hygiene, sexual and reproductive healthcare and rights and gender equality as an MHM Fellow with YKA. She says, “The experience of working on MHM/SRHR and gender equality has been an enriching and eye-opening experience. I have learned what’s beneath the surface of the issue, be it awareness, lack of resources or disregard for trans men, who also menstruate.”

The Transmen-ses campaign aims to tackle the issue of silence and disregard for trans men’s menstruation needs, by mobilising gender sensitive health professionals and gender neutral restrooms in Lucknow.

Read more about the campaign here.

A Computer Science engineer by education, Nitisha started her career in the corporate sector, before realising she wanted to work in the development and social justice space. Since then, she has worked with Teach For India and Care India and is from the founding batch of Indian School of Development Management (ISDM), a one of its kind organisation creating leaders for the development sector through its experiential learning post graduate program.

As a Youth Ki Awaaz Menstrual Health Fellow, Nitisha has started Let’s Talk Period, a campaign to mobilise young people to switch to sustainable period products. She says, “80 lakh women in Delhi use non-biodegradable sanitary products, generate 3000 tonnes of menstrual waste, that takes 500-800 years to decompose; which in turn contributes to the health issues of all menstruators, increased burden of waste management on the city and harmful living environment for all citizens.

Let’s Talk Period aims to change this by

Find out more about her campaign here.

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A former Assistant Secretary with the Ministry of Women and Child Development in West Bengal for three months, Lakshmi Bhavya has been championing the cause of menstrual hygiene in her district. By associating herself with the Lalana Campaign, a holistic menstrual hygiene awareness campaign which is conducted by the Anahat NGO, Lakshmi has been slowly breaking taboos when it comes to periods and menstrual hygiene.

A Gender Rights Activist working with the tribal and marginalized communities in india, Srilekha is a PhD scholar working on understanding body and sexuality among tribal girls, to fill the gaps in research around indigenous women and their stories. Srilekha has worked extensively at the grassroots level with community based organisations, through several advocacy initiatives around Gender, Mental Health, Menstrual Hygiene and Sexual and Reproductive Health Rights (SRHR) for the indigenous in Jharkhand, over the last 6 years.

Srilekha has also contributed to sustainable livelihood projects and legal aid programs for survivors of sex trafficking. She has been conducting research based programs on maternal health, mental health, gender based violence, sex and sexuality. Her interest lies in conducting workshops for young people on life skills, feminism, gender and sexuality, trauma, resilience and interpersonal relationships.

A Guwahati-based college student pursuing her Masters in Tata Institute of Social Sciences, Bidisha started the #BleedwithDignity campaign on the technology platform, demanding that the Government of Assam install
biodegradable sanitary pad vending machines in all government schools across the state. Her petition on has already gathered support from over 90000 people and continues to grow.

Bidisha was selected in’s flagship program ‘She Creates Change’ having run successful online advocacy
campaigns, which were widely recognised. Through the #BleedwithDignity campaign; she organised and celebrated World Menstrual Hygiene Day, 2019 in Guwahati, Assam by hosting a wall mural by collaborating with local organisations. The initiative was widely covered by national and local media, and the mural was later inaugurated by the event’s chief guest Commissioner of Guwahati Municipal Corporation (GMC) Debeswar Malakar, IAS.

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