How to build immunity against upcoming respiratory illnesses

immunity respiratory

We all have faced respiratory illnesses at some point in our lives as it is one of the most common concerns, especially during certain seasons like winters and monsoons. Respiratory illnesses can be avoided by building strong immunity, which is crucial for maintaining overall health and well-being. While there is no remedy to completely wipe off respiratory infections entirely, there are various ways to strengthen your immune system, making it more tolerant and strong against different types of viruses and infections.


In this article, we will explore different types of lifestyle changes, cold and cough remedies, dietary options, and habits you can adopt to make your body’s defense mechanism stronger.

Try to understand your immune system

Before looking for ways to boost your immune system, it’s highly recommended to understand how your immune system actually works. The immune system is the collection of organs, tissues, and cells that coordinate and work together to protect and defend the body from harmful pathogens, for example, viruses, bacteria, and all sorts of infections. The main components of the immune system include white blood cells, antibodies, and the lymphatic system. How your immune system works is when it detects a foreign invader, it prepares a protective and combat response to nullify the threat and prevent diseases.

A well-balanced diet is a must

An adequate diet has a very important role to play in supporting a healthy immune system. Make sure you include a wide variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Try also to include Vitamins and minerals, such as vitamin D, and vitamin C, and foods with zinc, and selenium are crucially vital for immune function and to fight colds and coughs. Incorporate foods that are highly rich in such nutrients into your daily meals, such as citrus fruits (oranges, lime, etc), spinach, nuts, seeds (flax seeds, watermelon seeds, sunflower seeds), and omega-rich fatty fish.

Hydration is the key

Drinking a lot of fluids is extremely essential for overall health and it aids your immune system too. Drinking water helps maintain and balance proper hydration levels in the body, which is very important for organs to function properly ultimately helping your immune system to function smoothly. Try to consume at least six to eight glasses of water per day, and try to adjust your water intake according to physical activity levels, weather changes, and your body needs.

Adequate Sleep is a must

We all have been hearing this from always that quality sleep is important for a healthy immune system and this statement is extremely true. When we sleep our body goes through the repair mechanism and regeneration cells including our immune system cells. If you go through chronic sleep deprivation or have a lifestyle of sleeping for fewer hours, it can weaken the immune system, making you more prone to catching infections and falling sick. Try to make it a habit to sleep a minimum of 7 to 8 hours per night to help support immune function and overall well-being.

Exercising regularly has to be an important lifestyle change

Working out regularly or adding physical activity to your everyday life has too many health benefits for immune health. It promotes overall well-being and also improves blood circulation and promotes the efficient functioning of immune cells. Try to exercise for at least 30 minutes of moderate or intense exercise for a minimum of 4 days a week. Try to pick those activities that excite you or you enjoy the most, such as swimming, yoga, cycling, weight training, or running, and make it a habit of it.

Try to manage stress

If you are dealing with long-term chronic stress, the possibility is that it can affect your immune function, making you more vulnerable to contracting respiratory illnesses and other health problems. The solution to chronic stress is to practice stress-reducing exercises and techniques for example deep breathing, meditation, and yoga help in relaxation. Give priority to self-care activities for managing stress.

Good hygiene is extremely crucial

Practicing good hygiene is a very crucial habit to prevent the spread of respiratory infections. Try to clean and wash your hands as frequently as you can with soap and water, especially before touching the food, after using the restroom, and even if you sneeze or cough. Always try to keep a hand sanitizer with you. If you are in a public gathering or traveling, try to avoid touching your face, particularly your eyes, nose, and mouth, as this can cause the pathogens inside your body to cause respiratory infections.

Try to avoid smoking and alcohol consumption

As we know time and time again smoking is extremely dangerous to health especially because it damages the respiratory system and kills the immune system. Smokers are considered more susceptible to respiratory infections. If you are a smoker, try considering quitting before it’s too late. Also avoid exposure to second-hand smoke meaning, if someone around you is smoking try to stay away because passive smoking is also considered harmful to your respiratory system. Try also limiting alcohol consumption, as excessive alcohol can damage your immune function and can affect your sleep cycle.

Try to boost your immunity wisely with supplements

It is good to obtain nutrients from whole foods, but a supplement boost may also help take your immune system to the next level but you have to be a little wise in choosing the right kind of supplement. For example, PhytoRelief-CC, Koflet, etc. The best part about PhytoRelief-CC is that it boosts immunity naturally by 5x and has Phyto-actives (high-potency plant extracts) of ginger, turmeric, and pomegranate making it completely natural with no side effects. It’s like having a home remedy for cough and cold.

The practices mentioned above to build and shield immunity against respiratory illnesses are universal and strictly involve adopting healthy lifestyle habits, taking care of good hygiene practices, and taking medical interventions when needed. Try to give priority to your nutrition, sleep, exercise, and stress management can strengthen your body’s immune system and you will fall less sick and may also catch fewer respiratory infections.

Madhuri Saikia
Hi there, I am a writer and a lifestyle blogger from Guwahati, Assam. I love scribbling my day-to-day adventures in the form of illustrations and words. The only time you'll find me being loud is in my own space. When I am not writing, you can always find me drowned with doodles, clicking pictures, or napping.

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