Intro: Immunity is the ability of the body to protect itself from various invasions like toxins, viruses, bacteria, fungi, etc. and grants us protection for a healthy living
After my first dose of the covid-19 vaccine, I felt a considerable fall in my energy levels. Everyone I expressed this to said, “People have varying levels of immunity and react to the vaccine differently. You must be weak. Your immunity must be low.” And yes, just a week before I had body aches and some headaches owing to the weather change I thought. In my spree to get my health at its best soon, I was convinced to carry out some research on how to improve my immunity as soon as possible and be healthy and kicking. I will share my research findings here.
Immunity function
The immune system defends us against infections in our body. When the body identifies any foreign substance called an antigen, our immune system works with the help of certain cells and organs to get rid of this unwanted substance. This system works like an army, and destroys the invaders. It works very efficiently and systematically, with different lines of defense emerging at various levels to fight the enemy. Millions of cells in our body deal with the disease like a battle in desperation to win over the invader. Some Blood Tests can indicate the levels of our body’s blood cells, the immune system cells in our bodies, and can show whether we have normal levels of infection fighting proteins, called the immunoglobulin. These are antibodies that lock into the invading substance and protect us. They usually stay for sometime in the body so as to protect us from that particular disease for more duration of time. Natural immunity or genetic immunity is the ability of the body to protect itself from invasions like toxins, viruses, bacteria, fungi, etc. it is also called innate immunity and we are born with it. And this is what the vaccines also do— they provide us with the active immunity to diseases by introducing the antigen in the form that’s not harmful and helps the body to prepare the antibodies for protection that should stay for a longer period of time. Thus the vaccine builds the body’s capacity to fight the disease. We also have adaptive immunity, that we develop through our life or even when a disease invades our body. But passive immunity is a short lasting one, like the kind of immunity newborns receive from their mother’s milk. Our body’s immune system is a very complex yet systematic biological system, just like the functioning of the brain.
Research has shown that people who smoke or those with diabetes are likely to suffer from lower immunity. So be careful! IMMUNITY BOOSTERS. Then how to enhance my immune system? I learnt we need vitamin C, Zinc and Vitamin B complexes along with electrolytes on a daily basis to keep our immune system strong. So, I needed to Plan my meals around these powerful immune boosters.
- Vitamin C we get from all citrus fruits and some vegetables: Oranges, Limes, Lemons, Kiwi, Grapefruit, Papaya, Broccoli, Red bell peppers, Spinach
- Zinc we can get from Garlic
- Seafood lovers can gobble on oysters, crabs, lobsters as these are a good source of zinc, just remember that too much Zinc is not good for immunity either
- Sunflower seeds are also a power food, containing nutrients like magnesium, vitamin B-6, E, Phosphorus
- Poultry products like Chicken give vitamin B-6; it’s helpful with the formation of RBCs, improves immunity. Vitamin B can be sourced from milk, yoghurt, cheese, eggs, green vegetables, beets, potatoes, spinach, nuts, beans, kidney black, chickpeas, seeds, soy products, meat, liver and kidney.
- Coconut water is nature’s gift with much needed electrolytes naturally packed Vitamin B-12 deficiency can be responsible for symptoms like indigestion, depression, nerves condition, anemia, etc. taking this vitamin is a must
- Yogurt /milk provides us with vitamin D builds body’s defenses to fight against diseases
- Inflammation is a normal immune response though Ginger helps as an anti inflammatory and an antioxidant therefore, improves immune function too
- Almonds with vitamin E regulate immune function. Loaded with magnesium, protein, manganese, a handful size for daily intake brings tons of goodness
- Turmeric has anti inflammatory properties
So on the basis of my research learning and professional help, I decided to plan my daily meals. I started to soak almonds at night for my breakfast along with an egg, a glass of milk fortified with Calcium, and a vegetable stuffed chapati or two multi-grain toast. I also added supplements of B-Complex, with Zinc to my first meal of the day. But a glass of coconut water is going to be my first drink of the day.
Next was my mid-day snack and I selected a combination of citrus fruits seasoned with sunflower seeds, black salt and a few drops of lemon juice. Yum! And so on… I got clarity on what to add in my daily meals and snacks to restore and maintain my energy levels. Yay! I also researched for a wonder drink on the net, a karha syrup recipe made with just five ingredients proved useful for me:
one four inch long lightly crushed giloy stick, five-seven tulsi leaves, one inch of crushed ginger, half an inch of kachi haldi crushed (or use one fourth spoon of turmeric powder), and two square inches of jaggery put in four cups of water to bring to boil and simmer for 20 minutes. On slight cooling, I sieve and have half a cup before any meal once a day only. I then store the rest in the refrigerator for two-three days, heat it and have it warm every day. I am not allergic to these contents; check your status before trying!
Exercise
Stress is a common cause for losing immunity fast — exercise, controlled breathing, yoga nidra, meditation are some practices that have provided helpful to people and provide good support for a calm disposition necessary essential for mental and physical wellbeing. New to exercising! It’s best to consult a professional before starting to exercise or if you have done exercises before, then while getting back to them – gradually increasing the intensity and doing a mix of different workout regimes is recommended for best results.

Proper Rest
Getting good sleep is crucial for good health, lack of which can lead to added stress for the body and disrupted peace of mind. Everyone knows their own threshold levels for bearing stress; whether it is work related, handling emotions, or while exercising. Create a take it easy philosophy for emotional stresses or if in a situation, change your environment just by going out for a walk.

Entertainment
Keep your moods in good swing; music is a wonderful source of stimulation and if you can kick a foot at dancing—play fast rhythms and move to the beats in front of the mirror, you will enjoy exercising too. Talking to a friend, reading, watching favorite shows and movies is relaxing and uplifts our mood. It’s a known fact that creativity helps in shaping our minds, thus, sketching, painting, embroidery, cooking new dishes, modeling or playing board games, video games and even sports, can induce a thrill, a desire to try better, a hope to win in the game, etc.— those emotions bring cheer, enthusiasm and best survival instinct in us.
Our immune system has a perfect weapon against every disease in the world. We must take care of ourselves, eat right, and stay fit & happy. Rest assured! We are safe with a healthy immune system.

