How To Boost Your Immune System

COVID times or not, the best way to protect yourself from any virus is to strengthen your immunity. When most people think of strengthening their immune system, they think of loading up on supplements, consuming turmeric and ginger, and eating leafy green vegetables. While they’re not wrong in doing so, it’s important to remember that our lifestyle also impacts our immunity.

Here’s a list of my go-to food and lifestyle tips to boost your immune system and keep you fit, happy and healthy, year-round.

Drink enough water

When our bodies are hydrated, it naturally flushes out toxins. Also, dehydration makes us more susceptible to illness. Remember to drink an extra glass of water with every tea/coffee or caffeinated beverage you consume.

Make healthy choices

Nourish yourself with nutritious, whole foods and avoid processed foods and refined sugar. Remember, a label like ‘vegan’ or ‘gluten free’ doesn’t necessarily make it healthy.

Eat the rainbow

Including different coloured vegetables in your diet ensures you’re getting a variety of vitamins, minerals and antioxidants.

Get quality sleep

The connection between sleep and the impact to boost your immune system is often overlooked. Our body recovers while we sleep. So even though you believe you can run on four to five hours of sleep, I’m here to remind you that it will eventually catch up with you. Your body not only needs, but also deserves, more rest!

Stay active

Exercise, in moderation, actually boosts the immune system, reduces inflammation and releases endorphins which helps improve sleep. Don’t forget about rest days!

Avoid stress

Stress is one of the biggest culprits when it comes to compromising our immunity. When we’re stressed, our body isn’t able to rest and recover properly. In turn, the immune system in suppressed making us more susceptible to infections. Although it is easier said than done, try to switch off. Spend some time in nature, engage in your favorite hobby, or spend some quality time with your family. In short, switch off and take out some time for yourself.


Although I’d choose the concept of food as medicine over-supplementation, when combined with healthy food and lifestyle choices, taking supplements (such as Zinc, vitamin D, C and Echinacea) can help keep illness at bay and even speed up recovery from a cold/flu. These supplements are especially beneficial if you live in a cold climate.

And please continue 𝐰𝐞𝐚𝐫𝐢𝐧𝐠 𝐚 𝐦𝐚𝐬𝐤 and 𝐰𝐚𝐬𝐡𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐡𝐚𝐧𝐝𝐬 frequently!

Stay safe and healthy everyone!

Tanya Ganwani Varma hails from a family of entrepreneurs and believes business is in her DNA. After her move to London, England in 2018, Tanya was on a mission to start another business, this time something unrelated to the field of fashion retail. She followed her passion for wellness and got certified as an Integrative Nutrition Health Coach. She went on to establish her Holistic Health & Wellness business, The Method By Tanya. Tanya’s goal as a Holistic Health Coach is to empower women to become the best version of themselves from the inside out by healing their mind, body and soul through food & lifestyle choices. Tanya is an advocate of the concept that lifestyle is the best medicine and believes it’s never too early or too late to start working towards your goals! For a holistic view on health and wellness follow Tanya’s  Instagram @themethodbytanya.

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