BUILD YOUR IMMUNITY

Our immune system helps us fight bacteria, viruses, parasites and other foreign bodies that enter our body. It is our natural defence system that protects us against diseases, infections and helps us recover after an injury. However, we need to understand that everyone’s immune response to an infection varies depending upon how strong or weak one’s immune system is.

WAYS TO STRENGTHEN YOUR IMMUNE SYSTEM

Immunity is not built overnight. You need to make certain lifestyle changes and be consistent and disciplined to build and maintain a strong immune system.

1. GOOD NUTRITION: A well-balanced diet with more natural and wholesome foods and less processed foods is the need of the hour.

· Include good amounts of fresh and seasonal vegetables and fruits, whole grains and lentils.

· Reduce your intake of sugar and refined grains (like maida) as it can cause low grade inflammation in the body and can even suppress one’s immune system.

· Protein is essential for growth and development as well as repair in the body. Low protein intake over a period of time can cause muscle loss, fatigue, weakness and eventually a compromised immune system. Hence, try to include one good protein source in each meal; eggs, fish, chicken, dairy products, nuts, lentils and legumes (dals).

· A special mention to include turmeric, ginger, garlic which have anti-inflammatory properties and help boost one’s immunity. Also, citrus fruits and different coloured fruits and vegetables are nutrient dense and provide us with antioxidants and micronutrients vital for our body. Vitamins A, C and D and minerals like zinc play an important role in the functioning of the immune system.

· Sufficient fluid intake is essential to keep the organs functioning efficiently and helps in the natural detoxification process as well.

2. REGULAR EXERCISE: Some form of physical activity and exercise contributes not just to general good health but also a healthy immune system. It improves cardiovascular health, helps maintain body weight, lowers blood pressure, promotes healthy circulation and protects against various diseases as well.

3. SUFFICIENT REST / SLEEP: forms an important factor in today’s fast paced life. It helps the body recover from the hectic schedules we follow so as to energize and get us back on our feet the next day. Irregular sleep patterns and insufficient rest takes a toll on our body which eventually makes us susceptible to infections.

4. STRESS MANAGEMENT: Chronic or long term stress is known to affect one’s immunity and therefore managing one’s stress levels becomes important. Stress relieving activities should be encouraged like pursuing a hobby, spending time with loved ones, reading, yoga, etc.

5. SMOKING & ALCOHOL consumption weakens the lungs, affects the liver and kidneys, causes dehydration and in turn affects the immune system if not controlled at the right time. Restricting or avoiding whenever possible will show positive changes in one’s overall health.

6. SUPPLEMENTATION: Supplements may not be needed by all; but will definitely help if maintaining a healthy well balanced diet is becoming difficult or one is falling short somewhere. In general, a multi-vitamin, omega-3 fats, vitamin D and vitamin C supplementation may be needed after consulting a doctor or a health care professional.

7. PERSONAL HYGIENE: Good personal hygiene is the key to prevent infections. Thorough washing of hands at regular intervals, covering the mouth and nose when sneezing, either with a disposable tissue or into your elbow rather than the hands are basic ways to prevent infection and avoid spreading it to others.

It is important to know that the immune system works as a complex body and all these components together help build and maintain a healthy body and mind and eventually a healthy and strong immune system!

With the rapid spread of covid-19 worldwide and a known fact that the fittest can fight and win the battle against it; gives us all the more reason to pay attention to our immunity and help make it stronger just when we all need it the most.