So, here in this article, I am to tell you the scientific ways to build your Immune System and stay fit to battle the Covid-19 pandemic.

We had taken up already a good amount of information on personal hygiene and social distancing. But what is that which is going to help us battle this situation from within? 

Yes, you are right, it is our own Immune System, our own defense mechanism. Having said that, I would like to clearly state that it doesn't mean you can forgo any of your social distancing and personal hygiene protocol.

All three are equally important.

So, let's move on to the various ways to improve our Immune System:

Make Exercise a Habit

A moderate amount of exercise strengthens your immune system. And when I say moderate, it varies from individual to individual.

Tip: Rather keeping your exercise routine time-bound keep it events bound for the day. Since we are all in lockdown our sleeping cycle may vary, keeping exercise events bound actually makes exercise a routine.

Eg: First thing I do after waking up is to exercise, and only then reach out for my cup of tea.

Mechanism: Exercise reduces the release of the stress hormone cortisol. Elevated cortisol level actually impairs the immune system.

Take a Nutritious Diet and Maintain a rich Gut Microbe

Don't be surprised if I tell you, that the bacteria lining the intestinal wall, plays a major role in your body's immune system. These bacteria release antibodies and serve as the first line of defense.

Mechanism: These microbes influence the amount of cortisol produced. The higher these microbes are the lesser the amount of cortisol production. As said earlier, higher levels of cortisol weaken the Immune System.


  • Drink adequate water
  • Eat more fruits, vegetables, and nuts.
  • Avoid fried foods, much of sugars and sweets.


Meditation decreases inflammation. Inflammation actually decreases our body's immune response.A small brief meditation will help inflammation.


Get a good amount of sleep. A 7 to 8 hour of sleep is suggested for optimal health.

Mechanism: What actually happens is that our body releases proteins called cytokines during sleep. Theses cytokines play a major part in handling inflammation. Inadequate sleep/ irregular sleep also affects the gut microbe which plays an important role in the immune mechanism.

Cut on Alcohol & Cigarettes

Mechanism: Alcohol consumption affects the gut microbe and thereby impairs the body's first line of defense the macrophages from coming into action. Smoking and alcohol also affects the defense cells in the lungs.

Eliminate Fear

Last but not least, ELIMINATE FEAR.

Fear causes the release of stress hormones and disturbance in your gut, both of which weaken your immune system.