Understanding What Is Immunity And How To Boost Immunity Naturally!

In the season of colds and viruses, we all want to naturally protect ourselves and strengthen our immune system. The first thought that comes to mind is improving immunity, but how can we do it without straining our health or budget? So let’s discuss ‘What is immunity and how to boost immunity naturally’ in this blog.

Vitamin D-rich foods for immunity are beneficial, yet their intake alone may not be enough. So, what other key factors can help boost the immune system? Research suggests that outdoor activities, regular exercise, and an active lifestyle contribute to better immunity. However, staying active in winter can be challenging.

In this guide, we’ll explore what immunity is, how to boost immunity naturally, which fruits help strengthen it, and how to restore health after illness. So, let’s start!

What Is Immunity?

According to the National Cancer Institute, immunity refers to the body’s ability to defend itself against harmful pathogens like bacteria and viruses, preventing infections and diseases. ​

Types of Immunity

There are two primary types of immunity:​

• Innate Immunity: This is the natural defense system you’re born with, providing immediate, non-specific protection against pathogens. The National Institutes Of Health says that it includes physical barriers like the skin and mucous membranes, as well as immune cells that attack invaders indiscriminately. ​
  
• Adaptive Immunity: Also known as acquired immunity, this system develops over time as you’re exposed to diseases or vaccinated. It involves the production of specific antibodies tailored to particular pathogens, offering long-lasting and targeted defense. ​

How Does Our Immune System Work?

Our immune system is like a defense army protecting the body from harmful invaders like bacteria, viruses, and toxins. It works in two main stages:

1. First Line of Defense (Innate Immunity)

• Acts as a quick response team.
• Includes physical barriers like skin, mucus, and stomach acid.
• White blood cells (like macrophages) attack any foreign substances immediately.

2. Second Line of Defense (Adaptive Immunity)

• Kicks in if a pathogen bypasses the first defense.
• Identifies specific invaders and produces antibodies to destroy them.
• Creates a “memory” of the pathogen, so the body responds faster if exposed again (like in the case of vaccines).

According to Bio Med Central, this two-layered system keeps us safe by identifying threats, attacking them, and remembering them for future protection.

Understanding these components and functions of the immune system is essential for maintaining health and developing effective medical interventions.

Why Immunity Matters For Indians?

With rising pollution, high stress levels, and frequent infections, immunity plays a crucial role in maintaining overall health in India. Factors like poor air quality, unhealthy diets, and lifestyle diseases weaken the immune system, making people more vulnerable to illnesses.

1. Higher Exposure to Infections: India’s dense population and climate increase the risk of viral and bacterial infections like dengue, tuberculosis, and flu. According to the National Library Of Medicine, For the past ten years, the number of dengue cases has gradually increased in India.

2. Impact of Pollution & Stress: Air pollution weakens respiratory immunity, while chronic stress suppresses immune function.

3. Changing Lifestyle & Diet: Processed foods, lack of sleep, and sedentary habits reduce immunity, leading to frequent illnesses.

4. Frequent Weather Changes: Sudden temperature shifts cause seasonal flu, colds, and respiratory infections. According to the NCBI, climate change is among the most significant global health threats of the century

5. Rise in Chronic Diseases: Diabetes, hypertension, and obesity weaken the immune system, increasing vulnerability to infections.

A strong immune system helps Indians fight infections, manage environmental challenges, and maintain long-term health.

Factors That Weaken Your Immunity

A strong immune system protects you from infections, but several lifestyle and environmental factors can weaken your body’s natural defenses. From poor nutrition to chronic stress, here are key factors that negatively impact immunity.

1. Poor Nutrition

Our body hosts over 1,000 species of beneficial bacteria (microbiota) that support immune function by preventing harmful bacteria from multiplying. However, a diet high in processed foods, sugar, and unhealthy fats disrupts this balance, leading to inflammation and a weakened immune response. Nutrient deficiencies—especially in vitamins C, D, and zinc—can further impair immunity.

2. Constant Sleep Deprivation

The National Library Of Medicine says that sleep is essential for immune function as it helps in the production of infection-fighting antibodies and cytokines. During sleep, adaptive immunity builds up, preparing the body to fight off pathogens. Less than 6 hours of sleep per night is linked to a higher risk of infections, slower recovery, and increased inflammation.

3. Inactive Lifestyle

A sedentary lifestyle negatively impacts immunity by reducing blood circulation and impairing the ability of white blood cells to detect and fight infections. Moderate exercise boosts immune function, but a lack of physical activity is associated with higher susceptibility to colds, flu, and chronic diseases.

4. Frequent Infections & Colds

Seasonal flu, viral infections, and respiratory illnesses strain the immune system. The body needs time to recover after an illness, and if you fall sick frequently, your immune defenses may weaken over time, making it easier for new infections to take hold.

5. Chronic or Excessive Stress

While mild stress can boost immunity temporarily, chronic stress suppresses immune function by increasing cortisol levels. High stress reduces the production of immune cells and impairs their ability to fight infections. According to the Global Autoimmune Institute, prolonged stress is linked to a higher risk of viral infections, inflammation, and autoimmune diseases.

6. High Pollution Levels

Exposure to air pollution, pesticides, and toxins weakens immunity by increasing oxidative stress and inflammation. NCBI research says that pollutants like PM2.5 particles impair lung function and make people more vulnerable to respiratory infections like pneumonia and bronchitis.

7. Excessive Alcohol & Smoking

Alcohol disrupts gut microbiota, reducing the body’s ability to fight infections. Smoking, on the other hand, damages lung tissues and weakens immune defenses, increasing susceptibility to lung infections and chronic diseases.

8. Dehydration

Lack of water intake affects the circulation of immune cells and prevents the body from flushing out toxins effectively. Proper hydration is essential for maintaining a strong immune system. You can try Fitelo’s immunity wali coffee recipe instead.

By addressing these factors, you can take proactive steps to strengthen your immune system and improve your overall well-being.

Looking for a personalized diet plan to improve your immunity and enhance your health? Connect with our expert dietitians today to achieve your fitness goals naturally!

8 Ways How To Boost The Immune  System Naturally

A strong immune system is your body’s best defense against infections and illnesses. While medications can help, strengthening immunity naturally through diet, lifestyle, and ancient Indian wellness practices ensures long-term health benefits.

Here’s how you can naturally boost your immune system:

1. Eat a Nutrient-Rich Diet

According to the National Library Of Medicine, foods like milk, eggs, fruits, leafy greens, and spices like onion, garlic, and turmeric boost immunity by activating immune cells and enhancing defense. Some powerful foods include:

• Vitamin C sources – Amla (Indian gooseberry), guava, oranges, and lemons help improve white blood cell production.
• Vitamin D sources – Mushrooms, dairy products, and exposure to morning sunlight support immunity.
• Zinc-rich foods – Nuts, seeds (pumpkin, sesame), lentils, and chickpeas aid in an immune response. Add these immunity-boosting foods to your diet.
• Probiotics and fermented foods – Homemade curd, buttermilk (chaas), idli, dosa, and kanji promote gut health, where 70% of our immune cells reside.
• Turmeric and spices – Turmeric contains curcumin, which has anti-inflammatory properties, while ginger, garlic, and black pepper fight infections.
• Ghee – Pure desi ghee contains essential fatty acids that enhance immune function.

Start your day with warm turmeric milk and add a spoonful of ghee to dal or roti for better immunity.

2. Get Enough Quality Sleep

A well-rested body is essential for immune function. According to the International Journal of Ayurvedic and Herbal Medicine, sleeping early and waking up during ‘Brahma Muhurta’ (around 4-6 AM) is recommended for optimal health. Deep sleep helps in the production of cytokines—proteins that fight infections.

• Adults should get 7-9 hours of sleep, while children require 9-12 hours for a strong immune system.
• Reduce screen time at night, as blue light suppresses melatonin, affecting sleep quality.

Drinking warm milk with nutmeg or chamomile tea before bed can improve sleep naturally.

3. Stay Physically Active

Physical activity with a home workout plan improves circulation, reduces inflammation, and helps immune cells function effectively. Instead of just gym workouts, you can also incorporate:

• Yoga and Pranayama – Regular yoga, especially asanas like Surya Namaskar and pranayama like Anulom Vilom, boosts lung capacity and immunity.
• Daily walking or running – A 30-minute brisk walk in the morning sun helps with vitamin D absorption and overall health.

Doing 10-12 Surya Namaskars daily can boost circulation and strengthen immunity.

4. Manage Stress Levels

In India, high-pressure work environments, traffic stress, and family responsibilities often lead to chronic stress, which weakens the immune system.

• Meditation & Chanting – According to Traditional Medicine, practicing mindfulness, chanting ‘Om,’ or listening to spiritual music can reduce stress hormones.
• Herbal Adaptogens – Ayurvedic herbs like Ashwagandha and Brahmi help reduce stress and provide immune support.
• Spending Time in Nature – Walking in a park or maintaining a small home garden can lower cortisol levels.

Drink Ashwagandha tea before bedtime for relaxation. Please read about the Ashwagandha benefits and know they help.

5. Immunity-Boosting Habits For Indian Households

Small daily habits in Indian homes can significantly improve immunity:

• Using copper vessels for drinking water – Scientific studies say that overnight storing water in a copper pot helps kill bacteria and provides essential trace minerals.
• Avoid excessively processed foods – Too much maida, refined sugar, and packaged foods weaken immunity over time.
• Maintaining hygiene practices – Regular handwashing, nasal rinsing (jala neti), and keeping surroundings clean reduce the risk of infections.

Use copper bottles or pots for drinking water to boost immunity naturally. You can also try drinking water stored in an earthen pot to get minerals and maintain your body’s pH levels.

6. Maintain Gut Health

A large part of your immune system is linked to gut health. Strengthening digestion is key to preventing frequent illnesses.

• Include homemade probiotics like curd, lassi, and fermented rice in daily meals.
• Drink jeera (cumin) water or ajwain (carom seeds) water to support digestion and gut flora.
• Stop overeating, as an overloaded digestive system weakens immune response.

Have a glass of buttermilk with a pinch of rock salt and roasted cumin powder after meals for better digestion.

7. Reduce Sugar & Junk Food Intake

Excess sugar and processed foods reduce immune function by suppressing white blood cells’ ability to fight infections. NIH Studies show that consuming dietary sugar can lower immune efficiency for several hours.

• Replace white sugar with jaggery, honey, or dates.
• Opt for healthy Indian snacks like roasted makhana, chana, and peanuts instead of packaged chips.
• Cut down on aerated drinks and replace them with fresh coconut water or herbal teas.

Choose natural sweeteners like jaggery or dates instead of refined sugar. 

8. Get Enough Sunlight Or Take Vitamin D

Vitamin D deficiency is widespread in India due to urban indoor lifestyles. According to the National Library of Medicine, Vitamin D is essential for immune response and fighting infections.

• Expose skin to sunlight for at least 20-30 minutes between 8 AM – 10 AM.
• Include vitamin D-rich foods like dairy, eggs, and fortified foods.
• If deficient, consult a doctor for vitamin D supplements.

Try to spend time outdoors in the early morning for natural vitamin D absorption.

Building a strong immune system naturally is not about a single remedy but a holistic lifestyle approach. By incorporating traditional Indian practices, mindful eating, and stress management, you can naturally strengthen your immunity and protect yourself from diseases.

Looking for a personalized diet plan to improve your immunity and enhance your health? Connect with our expert dietitians today to achieve your fitness goals naturally!

Immunity Supplements – Do You Need Them?

With growing awareness about health and immunity, many Indians rely on supplements to strengthen their immune system. But are they truly necessary?

When Are Immunity Supplements Needed?

While a well-balanced diet provides essential nutrients, certain situations may require supplementation:

• Vitamin Deficiencies – Lack of Vitamin C, D, or Zinc can weaken immunity. Studies by the National Institutes of Health show that nearly 70-90% of Indians are Vitamin D deficient.
• Poor Dietary Habits – If your diet lacks fresh fruits, vegetables, or dairy, supplements can fill the gap.
• Chronic Illness & Aging – People with diabetes, heart disease, or senior citizens may need extra support.
• Pregnant & Lactating Women – Increased nutrient requirements may make supplementation necessary.

Common Immunity-Boosting Supplements

• Vitamin C – An antioxidant that helps fight infections. Found in vitamin C fruits and vegetables like amla, citrus fruits, and bell peppers.
• Vitamin D – Essential for immune regulation; best obtained from sunlight, dairy, and fortified foods.
• Zinc – Supports immune cell function; found in nuts, seeds, and legumes.
• Probiotics – Maintain gut health, which is crucial for strong immunity. Found in yogurt and fermented foods.

Can Too Many Supplements Be Harmful?

Studies say that excessive intake of supplements can lead to side effects like nausea, digestive issues, and toxicity. For instance, too much Vitamin D can cause calcium buildup in the blood, leading to kidney problems.

The Best Approach: Instead of relying solely on supplements, focus on natural sources through a well-balanced diet. If you suspect a deficiency, consult a doctor before starting any supplement.

Conclusion

In today’s fast-paced world, maintaining a strong immune system is essential to staying healthy. With increasing pollution, stress, and lifestyle diseases, many people seek ways to boost their immunity naturally.

Here are the key takeaways:

• What is Immunity?: Immunity is the body’s defense mechanism against pathogens like bacteria and viruses. It is divided into innate immunity (natural barriers) and adaptive immunity (developed over time through exposure and vaccines).
  
• Why Immunity Matters for Indians?: Factors like pollution, stress, unhealthy diets, and climate changes weaken immunity. High population density also increases the risk of infections like dengue, flu, and tuberculosis.
  
• Factors That Weaken Immunity: Poor nutrition, sleep deprivation, stress, sedentary lifestyle, pollution, frequent illnesses, smoking, alcohol, and dehydration contribute to weakened immune function.
  
• How to Boost Immunity Naturally?: Eat Nutrient-Rich Foods – Consume Vitamin C (amla, citrus fruits), Vitamin D (dairy, mushrooms), Zinc (nuts, seeds), probiotics (curd, fermented foods), and turmeric.
  
  • Get Enough Sleep – 7-9 hours of quality sleep boosts immune cell production.
  • Stay Active – Yoga, pranayama, and regular workouts improve circulation and immunity.
  • Manage Stress – Meditation, herbal adaptogens (Ashwagandha), and spending time in nature reduce stress.
  • Maintain Gut Health – Probiotics and digestive-friendly drinks like jeera water help immunity.
    
• Do You Need Immunity Supplements?: If you have deficiencies (Vitamin C, D, Zinc), poor diet, chronic illness, or are pregnant/lactating, supplements may help. However, excessive intake can cause health issues, so a balanced diet should be the priority before supplements are considered.

Building a strong immune system naturally is not about a single remedy but an all-around approach that includes nutrition, exercise, sleep, and stress management. Supplements can support immunity when needed, but long-term health depends on a well-balanced lifestyle.

Connect with our Fitelo experts to get a personalized immunity-boosting diet plan and achieve your fitness goals!

Harjot Physical Transformation: An Inspiring Story At The Age 51

Let’s take a break and check out this Harjot transformation story, who enjoyed the perk of our FITELO’s NRI program and lost 25 kgs in 4 months. With the help of Fitelo’s dietitians and health experts, she managed to lose a lot. 

If you think that an Indian weight loss diet alone can’t work better for weight los,s then here is a perfect example. Check out the motivational story of Harjot and see how she achieved her weight loss goals.

Harjot Physical Transformation: An Inspiring Story At The Age 51 | Fitelo

5 Things That Weakens Your Immunity | Dietitian Mac Singh 

Immunity has become a buzzword these days. Everybody is focused on their immunity and searching for one or the other ways to boost it. But we are not considering some things that actually weaken our immunity. The 5 reasons that weaken and undermine our immunity are discussed by Dt. Mac Singh in the video below:

Frequently Asked Question

How Can I Boost My Immunity?

Eat a nutrient-rich diet, get enough sleep, exercise regularly, manage stress, and stay hydrated to support a strong immune system.

What Are 5 Signs Of A Strong Immune System?

A strong immune system helps you recover quickly from illnesses, rarely fall sick, and maintain good digestion, fast wound healing, and high energy levels.

What Is Immunity?

Immunity is the body’s natural defense system that protects against infections, diseases, and harmful pathogens.

How Can I Make Myself More Immune?

Maintain a balanced diet, exercise regularly, sleep well, reduce stress, and include immunity-boosting foods like turmeric, amla, and probiotics.

What Foods Boost The Immune System Of Kids?

You can give nutritious rich food, including dark leafy vegetables, almonds, sweet potatoes, garlic, ginger, and citrus fruits such as oranges and strawberries are the best for kids’ immune systems. It is better to consult any pediatricians and get directions for kids’ health.

Fun Fact

However, losing weight is a daunting task once you gain it. Also, if you want to achieve your weight loss goals, then constant dedication and belief are very important. Here at Fitelo, we have many success stories of our clients who all manage to fight against the odds by following the best vegetarian diet to lose weight. So, let’s read the success stories of these motivational people and get inspired by their weight loss journey.

Contact Us

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Stay Healthy And Happy!