How to boost your immune system?
How to boost your immune system?
The recent COVID 19 pandemic has generated a lot of interest about ways to strengthen the immune system. Is there a magic pill or specific food to boost the immunity? Here’s what actually works.
Immunity is the first line defence mechanism used by the human body to fight any infection. The strength of our immune system depends on the germs we are exposed to over a lifetime as well as lifestyle factors like stress ,sleep ,diet and exercise .
Balanced Diet
A well balanced diet consisting of whole grains , legumes, vegetables and fruits, healthy fats,
herbs , spices and adequate hydration is essential to provide micronutrients like zinc , selenium, Vitamin A , Vitamin D ,Vitamin C ,Vitamin B6 and B3 which have a role in immune cell proliferation. Highly processed food is high in energy , sugar and low in fibre which alters gut microbiome and lowers immunity. Certain bioactive compounds present in spices like turmeric, ginger, garlic ,cardamom, cinnamon and tea catechin have anti inflammatory effects.The key is to have a well balanced dietcooked in a hygienic way.
Stress Management
Stress levels makes one more susceptible to infections. Various researchers around the world have reported that our body does a better job fighting infections, healing wounds and handling illness when it is not under stress.Stress management techniques like meditation , deep breathing or simply unwinding by doing things that one enjoys are methods to bolster our immune system.
Adequate Sleep
A sleep deprived immune system doesn’t work efficiently in fighting off infections. Studies indicate that people who slept less than 5-6 hours a day regularly are more prone to infections. One should stick to a regular bedtime schedule, skip caffeine & booze and avoid screens before bedtime.
Exercise
Regular exercise improves cardiovascular health , lowers blood pressure, helps control weight and protects against a variety of diseases. It promotes good circulation which allows the cells and substances of immune system to move efficiently in the body and do their job.
One can choose any type of movement like walk, yoga, swim , ride a bike , dance for at least half an hour .
Avoid Excess Alcohol Consumption
Numerous studies have found a link between excessive alcohol consumption and immune function.Alcohol alters the gut microbiome , a community of microorganisms which affect the immune system . The current US Dietary Guidelines recommend that alcohol should be consumed in moderation- upto one drink per day for women and two drinks per day for men.
Vitamin D levels
Our bodies need adequate Vitamin D levels to produce the anti microbial proteins that kill viruses and bacteria.Vitamin D can be found in fatty fish like salmon, milk & milk products or foods fortified with Vitamin D .Our levels of this vitamin tend to be influenced by sun exposure, skin tone and latitude. It’s a good idea to get Vitamin D levels checked and consult a doctor about whether to take a supplement.
The Bottom line
The bottom line is that there is no magic pill or a specific food which can boost our immunity but there are real ways you can take care of yourself and give your immune system the best chance to do its job.