Simple Tips to Improve Immunity at Home

Updated on May 19th, 2020
immunity boosting

Novel Coronavirus or COVID-19 has made everyone in the world worry about health. Especially understanding the importance of the immune system’s role in preventing and better recovery from COVID-19, people are doing everything they can to regulate it.

But can we boost our immune system? The answer is not a complete yes. We cannot really boost our immune system but can balance and optimize its ability to fight off infections. The best and natural way to do is to support our immune system through proper care. There are many such remedies which we can use right at home. By adopting such choices and adding it to the everyday lifestyle, we can experience a better immune system. Besides, these practices, alongside enriching the immune system also enhances the vital functions of the body.

Below listed are a few such methods that you can follow:

Improving Immune’s Capacity

The best way to improve your immune system is to enrich its ability from within. Below listed are some of the techniques you can try at home.

1. Hydration or Drinking Water

Water plays a vital role in carrying oxygen to body cells. It also helps in eliminating and preventing the buildup of toxins. Thereupon, reducing the stress on the immune system and the body.

Dehydration, on the other hand, can thicken the mucus, dry the respiratory walls, which can slow down respiration, making it more susceptible to allergies, illness, and other respiratory problems. Keeping the body hydrated by taking fluids also helps to maintain thinner mucosal linings, which helps in better functioning of the lungs.

2. Green Tea

Green Tea

Green teas and other similar herbal teas are rich in polyphenols, a type of antioxidant. These antioxidants are known to protect the body against various viruses, infections, and illnesses. They also de-stress the body and mind, which in turn reduces the stress on the immune system.

The steamy and warm beverage of teas can also help in relieving nasal and throat congestion, which can also improve breathing and remove any dust particles.

3. Diversify Gut Microbiome

The body’s gut contains 70% of the cells that help in regulating the immune system. A diverse and vibrant gut microbiome strengthens the immune system and also makes it more stable.

For the same, include a variety of foods in your regular diet. Make sure to add leafy greens, colorful vegetables, and fruits in your daily diet. Prebiotics and probiotics are also some of the healthy choices to promote healthy gut bacteria.

4. Quality Sleep

Sleep is one of the healthy ways to improve the immune system. It also helps in regulating specific proteins and cells of the immune system to detect bugs & germs and then destroy them.

Besides, a long-term sleep disorder can increase the risk of obesity, diabetes, and cardiovascular diseases, which can, in turn, weaken the immune system.

Below listed are a few helpful techniques to promote quality sleep:

Reading books

Reading books will rather than looking at digital screens limit the exposure of blue light, which can hamper sleep by suppressing melatonin. Besides, reading books calms the brain and reduces stress hormones, which can promote quality sleep.


Listening to music can have a direct positive effect on the specific nervous system that regulates sleep. Listen to calm or peaceful music has a positive impact while listening to loud or noisy music can harm sleep.

If you are not interested in music, the other alternate way could be listening to podcasts is another way to promote sleep.

According to research (1), music also helps in improving the immune system’s effectiveness and also reduces the stress hormone.


Essential oils used in aromatherapy can provide significant relief, relaxation, and also promotes calmness in the body and mind. The ability of aromatherapy in alleviating stress and anxiety reduces the strain on the immune system, which can, in turn, focus more on fighting germs or other illnesses in the body.

5. Relieve Stress

Stress Ball Squeeze
Image: ShutterStock

When the body is stressed out either mentally or physically, the immune system works on alleviating it. On the other hand, when we are free of physical or mental stress, there is no strain on the immune system, and it can function at its best in fighting viruses or other illnesses.

6. Breathing Techniques

Proper and conscious breathing techniques have a lot of positive effects on the body. They help in lowering the blood pressure and cortisol levels and enhance the autonomic system that naturally fights physical and mental stress.

  • Alternate Nostril Breathing Exercise
  • 4-7-8 Breathing Exercise
  • Belly Breathing Exercise

A proper breathing technique such as pranayama and other similar methods improves body functions, strengthens cells, tissues, and glands in the body. A healthy body, in turn, reduces strain on the immune system and also supports the immune system in fighting any infections or illnesses.

Besides, proper breathing obviously improves the respiratory system and also the capacity of the lungs.

7. Meditation

Meditation is one of the most commonly recommended exercises by health experts to recover from various psychological pressures or stress. Besides, it helps in alleviating the worries, anxieties, and promote sleep and mental health.

8. Walk in the Sun

The deficiency of vitamin D is linked to anxiety, depression, and mental disorders. Sun is one of the best natural sources for vitamin D. So, take a walk in the sun, which can also improve mood and overall health, besides walking is also good for the cardiovascular system.


The best way to protect ourselves from any illnesses or infections is by taking necessary preventive measures. However, sometimes we may catch diseases or illnesses despite taking precautions. In such cases, a healthy immune system can easily fight the infections and inhibit any complications in the body. As discussed above, adopting simple conscious and healthy choices in life can play a significant role in enriching the immune system and also overall health.

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