Adulting ain’t easy. And keeping healthy amidst the 9-to-5s, Netflix binges at midnight, surprise vacays, and the eternal group chats? Even more so. Are you the one who gets sick easily, aur face any kind of help issues almost every month (basically your immunity system is broken as your heart) ? Don’t worry, we’ve got your back! If you’re one of those people who can catch a cold just from seeing someone sneeze or gets the flu as soon as the seasons change, your immune system is probably sending out warning flags. So, time to give it a huge glow-up. These are 5 ridiculously easy and vibey steps to supercharge your immunity, Gen Z and millennial-approved.

1. Follow immune-boosting diet

Sure, we all dig our spicy ramen, peri peri fries, and midnight cheese maggi. But your immunity? Not so much. If you want to glow from inside and not merely through filters, you need to feed your body with the best. Citrus fruits (hi, oranges, lemons, and amla), leafy greens (your mom wasn’t wrong about palak, either), turmeric (the yellow spice your dadi worships), and garlic (vampire deterrent + immunity booster? We’re suckers for a multi-tasker). Even your mundane dal-chawal duet is a zinc and protein powerhouse secret immunity rockstars. I started adding a teensy bit of haldi and black pepper to my morning cuppa (yea, doesn’t taste good but charming for your body!), and in reality, fewer workdays lost due to sickness and more efficiency!

2. Sleep at least eight hours a day

Yes, we get it. Netflix just dropped a new series, your BFF sent 73 memes, and your brain decided 2 AM is the perfect time for an existential crisis. But if you’re not catching at least 7-8 hours of solid sleep, your immune system is basically running on low battery. Lack of sleep messes with your T-cells (the tiny ninjas that fight off infections), and suddenly, you’re sniffling non-stop. Real talk: I began using a sleep tracker and dropped my phone 30 mins prior to bedtime. I also now listen to lo-fi beats or nature sounds (rainforest vibes, anyone?), and my sleep quality has shifted from meh to magical.

3. Move your body, workout everyday

Gym bros, don’t come for us. Not everybody vibes with heavy lifting or running marathons, and that’s fine. What matters is you’re moving your bod! Regular exercise keeps your blood pumping and helps those immune cells move faster. Dance like no one’s watching (or do a full-on reel for the ‘Gram), do yoga stretches with your cat, go on evening walks with a playlist that slaps, or even join a virtual Zumba class. You can start start doing 20-minute dance workouts on YouTube (low effort, high impact), and not only you will be stronger, but your mood’s gone from blah to bliss.

4. Relax and stop stressing

Lowkey tea: Stress is a stealth immunity assassin. It creeps up on you when you have deadlines, bad relationships, or when your WiFi cuts out mid-binge-watch. Chronic stress raises cortisol levels, which can depress your immune system. So what do we do? De-stress like a pro. Journaling, painting, watching wholesome K-dramas in one sitting, meditating, or even screaming at a pillow (no judgment) works. I ritualized lighting scented candles, drinking chamomile tea, and journaling 3 things I’m thankful for before bed. Game-changer for my energy and my well-being.

5. Hydration is the key

Let’s say it louder for the folks in the back: DRINK. MORE. WATER. Your immune system requires fluids to remove toxins and keep things running. If you’re not drinking enough, you’re essentially ghosting your body’s natural defense team. Pro tip: Add mint, cucumber, lemon, or even a splash of ginger to your water makes boring ol’ hydration a mini-spa experience. I have a fun water bottle (the ones with adorable quotes like “Drink or die trying”) that I take everywhere with me, and it actually helps keep me reminded to drink all day long. Bonus: improved skin, easier digestion, and fewer sick days.

Additional Little Extras You Can Do (Because Why Stop At 5?)

Alright so here’s some extra content, ’cause we’re not basic. Include supplements such as Vitamin C, D and Zinc in your daily vibe if your diet isn’t doing the full job (check in with your doc first, though). Kick the butt – smoking disrupts literally everything, most notably your lungs and immunity. And if you’re into desi remedies, go for kadha occasionally it smells funny but feels different. You can also create a skincare-immunity combo by adding antioxidant-y things like green tea, aloe juice, or amla juice. Health is the new flex, guys. Try to follow a healthy lifestyle, eat healthy food. 95% of your daily foods should be these things: green vegetables, fruits, lean proteins, complex carbohydrates, healthy fats and all these in a right amount. Do not fear the nature. Get socked in rain and Sunshine or mud, we should not be scared of the nature we should be scared of what we made.

Immune-Boosting Morning Routine

Alright, here’s a quick lil rundown of my immune-boosting AM routine. You can wake up at approximately 7:30 AM, stretch like a cat, have a full glass of warm water with lemon and honey, and thereafter journal for 10 mins. Then comes the quick gym or yoga or home workout session, and then a wholesome breakfast of which will have proteins like chicken or eggs or paneer and some complete carbs such as oats, ragi or jwar roti. Then you’re all set for the day. You should have four meals throughout your day. Just adding these lil things created a butterfly effect on your overall energy levels. Not to sound dramatic, but it can literally change your life.

If you’re a snack king/queen like me, replace the chips and sugar bombs with foods that help your immune gang. Greek yogurt with berries, roasted chana, boiled eggs, almonds, sunflower seeds, and dark chocolate (yes, it counts!) are superstars. I’ve developed a habit of snacking on fox nuts (makhana) with a pinch of chaat masala when I get those 4 PM pangs. It’s crunchy, tasty, and full of antioxidants. Your taste buds AND your immunity will be happy.

This one’s deep but needs to be said. Your mental health affects your physical immunity in major ways. If you’re always in a state of panic, loneliness, or just mentally exhausted, your immune system takes a back seat. So, chat with your homies, squeeze your dog, sob when you have to, or hit up a therapist. Don’t keep it bottled. I began therapy in lockdown and believe me, the clarity and calm it brings is like an immunity booster in disguise.

Your Immune System = Your Personal Hype Team

Listen, your immune system is working around the clock, hyping you up by killing germs and keeping you charged. At least give it some TLC. No pricey hacks or fad diets required just eat clean (ish), sleep tight, stress less, drink more, and move your body in ways that feel good. Make it a vibe, make it aesthetic, make it YOU. Because strong immunity is not just about avoiding flu – it’s about thriving, feeling like a boss, and living your best, most glowy life. Stay strong, stay spicy, and may your immunity be forever on fleek!