Do’s and Don’t – For Healthy Immune System

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition Immunity, of late, has become a buzzword. This is majorly because of the Covid-19 pandemic that has raged the world. The fact that the mortality rate is significantly higher among the people who have comorbidity or have weak immunity is making many of us wake […] The post Do’s and Don’t – For Healthy Immune System appeared first on Truweight Blog.

Do’s and Don’t – For Healthy Immune System

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Immunity, of late, has become a buzzword. This is majorly because of the Covid-19 pandemic that has raged the world. The fact that the mortality rate is significantly higher among the people who have comorbidity or have weak immunity is making many of us wake up to the importance of a healthy immune system.

Unfortunately, it took a pandemic for many of us to realize the importance of the immune system. But its importance is way beyond Covid 19 or coronavirus.

Functioning of your body’s immune system is essential for your body to  fight off foreign particles like bacterias, viruses, allergens etc. Sooner you work upon it, better are your chances of warding off infections and diseases. 

Immune system is not a single organ. Rather it is a combination of a lot of different things which often work in unison to protect your body against the invaders. There is no single magic pill which can make or break it. Nor is it completely invincible.

Know how Healthy you eat

However, there are several steps you can follow and act upon, to make your immune system better.

Here are some do’s and don’t if  you are hoping to build a healthy immune system.

Do’s for a healthy immune system

1. Right diet

Eating right is the first step towards good health. Your food provides you with the vital nutrients you need for your day to day activities. 

Many of us tend to focus only on macro-nutrients like carbohydrates, proteins and fats. Worse, many of us think of nothing but taste buds – with no thought given to nutrition.   

While macro nutrients are important, it is also important to understand the importance of micro-nutrients like essential vitamins and minerals. These are usually found in fruits and vegetables.

Vegeterian diet weight loss

Different fruits and vegetables provide different sets of nutrients. Hence it is important to incorporate a variety of fruits and vegetables in your diet. Some vitamins that help in boosting immunity are Vitamins A, C, B6, D, E. Likewise minerals like zinc, iron, selenium etc. can help boost immunity.

Some foods that can help boost a healthy immune system are spinach, oranges, nuts, bell peppers etc. In addition to these, anti-oxidants (found in berries, beans, spinach, green tea etc.)  have also proven to have a positive effect on your immunity. 

While these vitamins and minerals are important, it doesn’t mean that we should ignore other vitamins and minerals. Most of them perform key body functions, deficiency of which may make the body susceptible to different health issues. [1]

Have you checked your immunity levels?

Check Your Immunity Level Now

2. Exercise Regularly 

You don’t need to be a marathoner or a sport expert to build good immunity. However you should be doing some exercise.

Choose something you like – be it running, swimming, cycling, yoga or pick up some sports. The idea is to do something, even if not too taxing (like a 30 minute walk!). Ideally, you should exercise for at least 30 minutes a day, 5 days a week. 

While the link between exercise and production of immune cells is not clear, exercising does have an impact on your immunity.

Exercise is good for your overall health and well being. It helps maintain body weight, improves blood circulation, helps in regulating blood pressure etc. It also reduces your susceptibility to various lifestyle diseases.

These all factors help your body’s defense mechanism work better, when there is need. Good circulation can also help in transporting your cells which help in immunity transport more efficiently in your body. [2]

3. Sleep Well

Sleep is an important yet underrated part of your lifestyle, which has an effect on your overall well-being.

Research has shown that effectiveness of T cells, which is helpful in fighting pathogens, is related to getting good sleep.

Sleep

During sleep, your immune system releases proteins called cytokines. Some of these cytokines help promote sleep.

When you have an infection or inflammation, these cytokines are helpful.  Good sleep can enhance production of these cytokines, while a poor quality sleep may decrease their production.[3]

4. Good personal hygiene habits

Did you know that a major part of increase in life expectancy over the last century or so can be attributed to rising awareness of personal hygiene and sanitation. (In addition to scientific advances that have taken place in the field of medicine) 

Covid 19 epidemic has made washing hands a much more frequent affair than it used to be, probably for good.

  • Habits like washing your hands regularly (after using washrooms, before and after eating, after coming home from outside etc).
  • Covering your mouth and nose using handkerchief.
  • Cleaning bruises and wounds etc are helpful in avoiding infections and preventing entry of germs in the body. 

While these habits may not have a direct impact on your body’s ability to fight germs. They do have a positive impact on germs being denied access to your body. And many of the infectious diseases being contagious, these habits can collectively be useful in avoiding spread of the diseases. [4]

5. Home remedies and supplements

Some home remedies and supplements can really help your immune system function better. While they are not a substitute for the right diet, they can certainly complement it. 

Several herbs like ginger, cinnamon, basil leaves, turmeric, cloves, black pepper etc. are beneficial for a healthy immune system.

Some of them are (or can be) added to daily food preparation (e.g. Basil leaves or tulasi or ginger in your tea, ginger in dal, a spoon of turmeric in milk etc). You can also make some concoction using them and take it as a supplement. [5]

Don’ts for a healthy immune system

1. Avoid Smoking

Smoking is associated with a lot of health issues. Researchers have time and again proven that smokers are usually less healthy than non smokers. 

stop smoking

It worsens the effects of pathogens in the body, as well as compromises on your body’s response to the attacking pathogens.

Smoking reduces the protective antioxidants such as vitamin C, in the blood, as well as reduces the blood flow to different parts of the body. It increases the free radical in your body. This imbalance of the body may make you prone to some autoimmune issues.[6]

Take back your Immunity with our Immune Booster Diet plan

Take back your Immunity with our Immune Booster Diet plan

2. Avoid Junk Food

We all know that junk food is bad for health. And so are foods loaded with sugar. However, they have an effect on things much more than weight. They can be instrumental in causing several lifestyle diseases.

In addition, the junk food you eat will often be at the cost of nutritious food you would have otherwise eaten. This can eventually make you deficient in nutrients that can be essential to your body, including functioning of your immune system.

3. Restrict Consumption of Alcohol

Research has shown that alcohol has an adverse affect on both innate as well as adaptive immunity. Regular alcohol consumption leads to predisposition to a wide range of health issues. Also, absorption of alcohol via your digestive tract alters the composition of gut microbes which affect the digestive system. 

Excessive consumption of alcohol can reduce T Cells, C Cells and macrophages, all of which are important in fighting pathogens and smooth functioning of your immune system. 

If you consume alcohol, you need to do it in moderation. Else your body may need to pay a high price for it. [7]

4. Avoid Stress 

Stress may not be entirely unavoidable due to a variety of reasons, including several which are beyond your control.

Telling someone to “avoid stressful situations” is easier said than done, and not always pragmatic. However, one can choose to respond to stress and try to reduce stress wherever possible. 

Stress

According to American Psychological Institute there is a high correlation between  stress and diseases. If you are stressed, or depressed or experience loneliness, there is an increased likelihood of you falling sick.

Managing stress, especially long term stress, even if not too severe, can help people fight pathogens and infectious diseases better. 

Practice of yoga, meditation can help you control your stress. At the same time, a good social circle and support systems can also be helpful. [8]

5. Avoid Being Lonely

This is an often overlooked factor. It has been seen that people with an active circle of family and friends usually have better response mechanisms to health issues, including infections. 

Research has shown that being lonely can often lead people to perceive life as a lot more stressful (vis-a-vis when one has an active social circle). This in turn can lead to higher stress and weakened immune system.

So, do take out time to connect with your family and friends. Have an active social life. Pick up hobbies. Have things to look forward to even beyond work. It is not just good for a healthy immune system, but also your mental well being and overall health. [9]

Conclusion

Immunity is often correlated to age. The older you get, the worse your immune system tends to become. There is no denying that.

Yet, there are countless stories of people who have, to an extent, defied it. So there are stories of people who are living much healthier in their 50s and 60s than they did in their 30s and 40s.

This has been possible because of several lifestyle changes that they have undertaken to make their bodies better and healthier. 

You cannot control your age. There are some aspects of your health you may never have control over. Nor have they been breached by frontiers of science.

However, there is a large aspect of your lifestyle which is under your control. You can take control of it and take steps in the right direction.  

You don’t need to hit the gym everyday and pump iron to develop a healthy immune system (though it may be helpful!). All you need to do is make some good lifestyle choices.

 

The post Do’s and Don’t – For Healthy Immune System appeared first on Truweight Blog.

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Improve Immunity With GOUT During COVID-19

Today, COVID-19 has reached more than a million people. With no vaccines identified yet, we have to accept living with the virus for a while. During this outrageous situation, if you or your loved ones are under GOUT condition then you are at the right space. We have our experts, who have summed up guidelines […] The post Improve Immunity With GOUT During COVID-19 appeared first on Truweight Blog.

Improve Immunity With GOUT During COVID-19

Today, COVID-19 has reached more than a million people. With no vaccines identified yet, we have to accept living with the virus for a while.

During this outrageous situation, if you or your loved ones are under GOUT condition then you are at the right space. We have our experts, who have summed up guidelines that will help you manage GOUT and COVID-19 impacts.

GOUT is a form of arthritis with symptoms like severe pain and redness in the affected joints which later turns warm and tender. It is frequently witnessed in adults of age group lying around 35-55 years.

The main purpose here stands on to manage GOUT during this COVID-19 pandemic. Yes! As you are all aware of the new Coronavirus (COVID-19), an infectious disease that has affected more than millions today and has gobbled up lakhs.

With all the reports around immunity playing a major role in recovering from COVID-19, we are all working on health staying indoors today.

As a health management establishment, we at Truweight have brought to you certain helpful instructions to improve immunity with GOUT like conditions in you.

Have you checked your immunity levels?

Check Your Immunity Level Now

Foods To Improve Immunity With GOUT During COVID-19

  • Choose complex carbohydrates like whole wheat, Millets like Ragi, Jowar, Bajra and Brown Rice, Lentils and Legumes. 
  • Avoid refined carbohydrates like Maida or fried foods as they can fluctuate your blood sugar levels. Also, high processed foods can lead to weight gain, aggravating inflammation and uric crystals build up in joints. 
seasonal fruits
    Seasonal fruits
  • Enjoy all the seasonal fruits and vegetables in the diet, they have been effective in preventing GOUT attacks and also improve immunity with GOUT.
  • One serving of fruit (150-200 gm) which are rich in Vitamin C , Vitamin E, Potassium and Magnesium, Calcium and other Antioxidants like banana, all kind of berries and cherries , Citrus fruits, Avocado, melons should be added on a daily basis because research have shown that antioxidants reduces the inflammation and increases immunity. 
  • Protein intake should be 0.7- 0.8 gm/kg body weight or 40-50 g per day. Considering GOUT condition, it is important to limit protein intake. Therefore, it is advised that you must limit intake of protein foods like beans, pulses or legumes to 1/2 serving to manage GOUT. Say instead of one bowl, take 1/2 bowl. 
  • You can take non vegetarian food; however, it should be restricted to 50-60 g twice a week, either Chicken or Fishes like Salmon. You can include 1 boiled egg white in any one of your meals. Exclude organ meat, red meat and sea foods. 
  • Add monounsaturated and polyunsaturated fats to your diet, example – Olive oil, Canola oil, Rice Bran Oil. Cold pressed oil or Ghee can be preferred as per availability however, total intake of oil in a day can be 2-3 tsp. 
  • Avoid high fat foods and fried foods in the diet. Include good quality fat & protein in the form of Almonds, flax seeds, chia seeds and Walnuts. You can make Seeds & Nuts mix & consume it during mid meals or crush it over a salad bowl or smoothie. 
  • Bromelain – found in pineapple has anti-inflammatory and anti-microbial properties. You can include pineapple in your diet as a mid-meal or add chopped pieces over a salad. 
  • Curcumin is an active ingredient present in turmeric which acts as an anti-inflammatory agent & proven to improve immunity. Take 0.5 tsp of turmeric powder with lukewarm water everyday before going to bed. 

turmeric reduces inflammation

  • Make use of Indian spices that are helpful in GOUT condition. Soup can be made from mustard, bitter gourd, turmeric, ginger and garlic
  • Ginger tea/juice (3-5ml), or ginger powder (1mg) once or twice per day can be taken. 
  • Intake of Amla juice (5 to 10ml) or whole amala in any other form (avoid sweetened) can be taken for 1-3months. It is rich in Vitamin C & helps to manage GOUT. 
  • Limit or avoid high fructose corn syrup- Fructose is the only carbohydrate known to increase uric acid. It is best to avoid beverages and foods sweetened with fructose corn syrup such as soft drinks, juice drinks, breakfast cereals. 
  • Limit or avoid alcohol. Alcohol interferes with the elimination of uric acid from your body. Drinking beer, in particular, has been linked to GOUT attacks. Alcohol also disturbs the body’s metabolism which can put you on weight gain, it also weakens immunity in the body. 
  • Stay hydrated by drinking 7-8 glasses of water daily. Water is a great detoxifier, and essential for regulating body temperature and to improve immunity with GOUT. 
  • In these summer days, Kanji water can be consumed since it works as a strong probiotic as well as coolant. Also, Mint leaves, lemon slides and coriander leaves can be infused in water. It acts as a coolant. Probiotics are essential to promote growth of good bacteria in your gut. 
  • Aim to consume 2 glasses of buttermilk everyday since it is a summer coolant and probiotic.

These Lifestyle Renovations Will Bring Your Health In Line

  • Chronic stress can negatively alter immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies. Current situation of lock-down can only make it worse. You must keep yourself engaged throughout the day, indulge in your hobby or pick up a new one. 
  • Complete your routine activities like cooking, cleaning, managing other household chores. Make time for regular phone calls and staying in touch with your distant friends and relatives – online calls are great ways to keep in contact when we cannot meet face to face. 
  • Do meditation with musical therapy once in a day for 15 minutes. 
  • Expose yourself for 15 mins to sunlight daily. Ideal time is between 7 AM to 10 AM. Try to get outside for some fresh air or in the garden, balcony, or walking in an open area. Vitamin D is linked to relieve stress and depression. 
  • Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours—turn off screens, ensure the room is cool, quiet, and dark, and set a reminder to help yourself go to bed on time. Go gadget free at least 2 hours before sleep time.
  • Short nap of 15-20 minutes (say in the afternoon) helps in blood pressure reduction. 
  • Moderate, regular physical activity helps to boost immune system function by raising the number of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Establish and follow an exercise program to not only help prevent respiratory infections but also to improve cognitive and physical resilience. 
  • Yoga is the best advised physical activity for GOUT and immunity. You can do stretching exercises for 30 mins at your home. Alternatively, if you can manage to walk either indoors or outdoors for 30 mins.

Take back your Immunity with our Immune Booster Diet plan

Take back your Immunity with our Immune Booster Diet plan

Important  Supplements And  Medications That You Should Know
  • Be in touch with your physician over the phone and update your health status. If any supplements or medications prescribed by the physician, continue the same. Do not change the dose of medicines without physicians knowledge. 
  • Include Probiotics supplements like Velgut or Darolac (After lunch) to improve your gut health. 
  • Consider supplementation with Zinc, Vitamin A, B6, D, E, Iron, Folate and Fiber if not getting enough from the diet. One tablet of multivitamin daily for a month can help fill the nutrient gap, increase energy level and improve immune health. 
  • If remarkably high uric acid, then we can suggest taking either tab Punarnava of Himalaya company or tab giloya or amla of Patanjali. This can be taken 1 per day, morning before breakfast.
  • Take Chyawanprash 1 tsp in the morning. If you have Diabetes, then you can take 0.5 tsp each in morning and evening (There should be a 30 mins gap for your Diabetes medicine intake), and this helps improve immunity with GOUT. 

Weekly Diet Plans With Nutritious And Tasty Dishes And Drinks

MealsPlan 1Plan 2Plan 3Plan 4
Early MorningACV (10ml) + AlmondsACV (10ml) + Almonds
ACV (10ml) + AlmondsACV (10ml) + Almonds
BreakfastBoiled egg (1no) or sprouts (0.5 bowl) + Broken wheat khichdi 1 cupBoiled egg (1no) or sprouts (0.5 bowl) + Veg sandwich - 1Boiled egg (1no) or Sambhar (0.5 bowl) + Brown rice dosa - 2 + coconut chutney 1 tspBoiled egg (1no) or sprouts (0.5 bowl) + Upma with veggies or stuffed Paratha
Mid Meal
Sweet, Salt lemon water
Pineapple pieces – 1 cupOrange - 1
Kiwi fruit – 2 small
LunchButtermilk + Salad 1 bowl + Dal (0.5 bowl) + Palak dal khichdi 1 bowlButtermilk + Dal (0.5bowl) + Salad 1 bowl + Methi roti – 2 + Veg curry – 1 cupSalad 1 bowl + Millet Roti – 2 + Dal (0.5bowl) or Chicken/ Fish (2 small pieces)Salad 1 bowl + Bisibele bath 1 bowl + Pickle 1 tsp + Cucumber mint Raita 1 cup
Evening SnackGreen tea 1 cup + Makhana – 1 cupMasala tea 1 cup + Khakra - 2Green tea 1 cup + Puffed Rice bhel 1 cup
Masala tea 1 cup + Whole grain biscuits - 2
DinnerSauteed veggies 1cup + Veg curry + Jowar roti – 1 + ButtermilkVeg Soup 1 bowl + Dalia khichdi 1 bowl + ButtermilkTomato Soup 1 bowl + Wheat roti – 2 + Lauki Chana curry – 1 cupVeg Soup / Chicken clear Soup + Methi dal + Millet Roti - 2
BedtimeLukewarm water + 0.5 tsp turmericLukewarm water + 0.5 tsp turmericLukewarm water + 0.5 tsp turmericLukewarm water + 0.5 tsp turmeric

Disclaimer: Truweight does not claim to cure any diseases. Results may vary. Diet supervision is not a substitute for medical treatment. You can prefer food/recipes as per local availability. 

2 Easy Indian Recipes To Regain Immunity

1. Carrot Kanji

Ingredients: 

  • 250 gm carrots-preferably the dark variety (called kaali gajar) 
  • 6 cups water 
  • 3 Tbsp powdered mustard seeds 
  • 2 Tbsp salt

Method: 

  • Peel the carrots, and cut them into 7cm/3″ pieces, not too thin (about finger size). 
  • Boil the water and add the carrots to it. 
  • When the water comes to a boil again, shut off the heat and leave to cool. 
  • Add the salt and the mustard powder, and transfer into a jar with a lid, and keep this in the sun, to mature. 
  • In sunny weather, it takes 3-4 days for the taste of the mustard to become strong. Do not keep the jar in the sun, after it is ready. 

2. Immune boosting tea:

Ingredients 

  • 200ml water 
  • 1/4th tsp any tea leaves 
  • 5- Tulsi leaves
  • 1 small Cinnamon stick 
  • 1/4 tsp – Honey 

Method:

  • Take water in the tea vessel.
  • Add tulsi leaves and cinnamon stick crushed and boil.
  • Once it comes to boil, off the gas and add the green tea leaves and steep. Strain the tea and savour.

Conclusion

At the end, all that has come down to is living a healthy life, with the right food and supplements, as with GOUT and COVID-19. We know, the lockdown is not easy for you. But the time you have got today will never be back.

Spend this time on yourself, get your life back on track to healthy living. Improve your immunity with GOUT conditions in you, do not let the COVID-19 virus get on to your mind before it reaches your body.

The post Improve Immunity With GOUT During COVID-19 appeared first on Truweight Blog.

Source : Truweight More   

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