Tips to Boost Immunity & Staying Healthy


Boosting your immune system is a top priority as it improves overall health. You need a robust immune system to fight parasites, infections, fungi and respiratory illnesses such as the common cold or the flu, all year round. the flu season.

The immune system in our body works to prevent or limit infection. It fights everything from cold and flu viruses to serious conditions, but if your system is compromised, you are likely to get sick at the drop of a hat.

Boosting your immunity can be done through several dietary and lifestyle changes to strengthen your body’s natural defences and help you fight against harmful bacteria, viruses and fungi.

Here are a few tips to strengthen your immune system this season:

Tips to Boost Immunity

  1. Eat a Healthy Diet

It is important to maintain a healthy gut by eating a nutritious diet that comprises all essential vitamins and minerals along with antioxidants that boost your immunity. Eat more fruits and vegetables, whole foods, mainly from plant sources like legumes, beans, and whole grains. Reduce the amount of processed, high-sugar, and high-fat foods that may contribute to many health problems.

  1. Be Physically Active

Being physically active helps to boost your immune system and improves your mental health. Exercise is a natural way to support your immune system. Moderate exercise helps to raise levels of infection-fighting white blood cells and antibodies, increase circulation, and decrease stress hormones.

The doctors recommend moderate exercise such as:

▪ Working out at the gym

▪ Briskly walking

▪ Riding bike

▪ Playing badminton/tennis

▪ Jumping rope

▪ Swimming

▪ Dancing

  1. Get Plenty of Sleep

Poor quality and inadequate sleep can affect your immune system and are associated with increased rates of illness and the likeliness to catch a cold. Not getting enough sleep can lead to higher levels of stress hormones and may also lead to more inflammation in your body. It is recommended that adults get at least seven hours of sleep every night. Young children can need up to fourteen hours of sleep, depending on age.

  1. Drink Lots of Water

Drinking lots of water helps flush toxins from the body and supports the health of your immune system. It is one of the best fluids to consume to help you stay hydrated when you are sick. It is recommended for adults to drink eight to ten glasses of water per day.

  1. Manage Stress

Experiencing long-term stress can affect your immune system and can cause increased blood pressure, elevated blood sugar, and decreased digestive ability. These reactions can eventually lead to heart disease, gut dysfunction, diabetes, and autoimmune disease. Some healthy ways to cope with feelings of stress include: practising mindfulness (an act of being present in that moment), taking a yoga class, meditating, and prioritizing self-care.

  1. Quit Smoking & Reduce Alcohol Consumption

Smoking cigarettes and drinking excess alcohol can create several negative effects on your health and also suppress your immune system. Therefore, it is suggested to quit both to reduce the risk of infections.


A healthy immune system can help your body ward off illnesses like colds and the flu. Practising healthy habits in your lifestyle is a great way to keep yourself healthy and avoid illness. The healthier you are overall, the more resilient your immune system will be. Make sure to follow all the above-mentioned preventive measures to help boost your immune system and fight off infection.

To book an appointment with General Physician Dr. Naveen Manzoor at the Shifaam Physical Clinic click, download the Shifaam Health App or call us at 021-37132273. You can also message on WhatsApp: 0347-7222273.

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If you have symptoms of the flu or are experiencing weakness, you should see a general physician in Karachi at your earliest. For more information on General Physicians in Karachi or an appointment with experienced doctors click on the links below:


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