Being stuck in a cycle of sickness is the worst! Whether it's a nagging cold or a debilitating flu, feeling under the weather can be frustrating and exhausting. But what if you could break free from that cycle and build a stronger, healthier you? The good news is that boosting your immunity doesn't have to be complicated or expensive. Simple habits can make a big difference. Here are 7 everyday habits to supercharge your immune system and keep illnesses at bay. By incorporating these habits into your daily routine, you'll be saying goodbye to frequent sick days and hello to a healthier, happier you. So let's get started:

Balanced diet

According to Dr. Kritarth, a consultant in pulmonary medicine at Livasa Hospital, Mohali, “A balanced diet comprises 55-60% carbohydrates, 25-30% protein, and 10-15% fat. Out of the fat portion, 90% of fat has to be PUFA (polyunsaturated fatty acids), and 10% has to be saturated fat. Say no to junk food, as they have a very high glycemic index. Consume food having a low glycemic index.”

Fruits, vegetables, and salad

Seasonal fruits and vegetables should be part of the daily diet, as they replenish vitamins and minerals and have good fiber content, which is necessary for healthy bowel habits.

Dry fruits and raisins

They are required in small quantities and are a good source of natural oils (essential fatty acids), proteins, and fiber.

Adequate water intake

The daily water requirement of a healthy adult is 2.5 to 3 liters. Roughly 8-10 glasses of water are a must in a day. It may change according to the season and your disease status.



Physical activity and adequate rest

According to Dr. Tirath Singh, associate director of internal medicine at Livasa Hospital, Hoshiarpur, “Physical activity decreases cardiovascular events, decreases blood pressure, and improves lipid profile. Start with 10 minutes per day, gradually increase to 20 minutes per day, and then to 30-40 minutes per day at least 5 days per week. Adequate rest is also very important. Daily 7-8 hours of sleep are considered adequate.”

Alcohol

80 grams/day ( >200ml of whisky per day) for 10 years in males and for 5 years in females can lead to the development of cirrhosis, which is preventable. So better is to avoid alcohol.

Smoking cessation

Cigarette smoke has 5000 components, and 43 of these are carcinogenic. Smoking accounts for 21.5% of deaths because of CAD, 18% of deaths because of stroke, a risk of COPD increases by 10 folds, and there is a 20-40 times higher risk of lung cancer. If you quit smoking at the age of 30 years, your life expectancy increases by 10 years. At 40 years, it's 9 years; at 50 years, it's 6 years; and at 60 years, it's 3 years, respectively. So early you quit, greater is the benefit.