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These days, the immune system's health is at the foremost edge of every person minds. While there are many factors, that can impact your immune system, nutrition and lifestyle changes plays a very important role. In one of the studies, it was found out that variety of vitamins and minerals play a significant part in supporting immune health.
What is Immune system?
Immunity is a state of being immune or insusceptible to diseases. It includes the body's ability to distinguish foreign bodies and to neutralize, eliminate or metabolize foreign bodies.
Eating a balanced diet, exercising regularly, getting ample sleep, and living stress free are the best way to a strong immune system. Research has shown that certain vitamins, herbs and nutrients can positively affect body’s immunity response and protect against illnesses.
Simple Tips to Help Improve Immunity
Exercising is good because it helps release hormones that feel good and slow down the production of stress hormones. Stress is the main factor in reducing immunity. For all of us, this is a great way to burn calories by wiping, cleaning, cleaning the house, etc. By sweeping the mop, you may lose nearly 150 to 200 calories per session.
Getting enough sleep is important, so your immune system can train soldiers to fight infections. If you feel unwell, have a cold or have a fever, you should get a good night's sleep. Give your body a break. Adults should sleep for 7 hours or more each night, teenagers should sleep for 8-10 hours, and young children should sleep for 14 hours.
Drink adequate water
It is very important to stay hydrated during the virus infection. Drink pure warm water. Consume 2.5 to 3 liters of liquid per day. Avoid sweetened sodas, canned juices or smoothies. Try natural coconut water, lemon water, lassi or buttermilk.
Practicing Good Personal Hygiene:
The first line of defense is to control the growth of microorganisms through good personal hygiene. Stop the infection before it starts. Wash your hands with soap and sanitizer before preparing food and after going to the washroom. If you sneeze, cough, or cough with your elbow instead of your hands, cover your nose and mouth with a tissue.
Did you know? A combination of essential vitamins and minerals influence the condition and growth of immune cells.
Focus on Important Nutrients:
A balanced, nutritious diet can provide your body with the necessary vitamins, minerals and other nutrients, which are necessary for a strong immune system. Read on to learn more about some of the nutrients that play a role in supporting your immune system.
Vitamin C or ascorbic acid is probably the most famous vitamin. It is considered as the "cell cement" of the human body. Vitamin C is important for iron absorption and helps maintain natural resistance and immunity. A powerful antioxidant that can stimulate the production and function of white blood cells. These white blood cells are responsible for resisting the entry of bacteria and viruses into the body, thus enhancing immunity and reducing the severity of colds, flu, and fever and throat infections. Learn more about Pure Nutrition Vitamin C supplement.
Vitamin D plays an important role in many aspects of our health. It may help modulating the immune cell function and thus deficiency of Vitamin D may affect normal functioning of immune system and increases chances of infections.
One of the recent clinical studies have confirmed the use of oral Vitamin D may help treat COVID-19 as it helped reduced ICU admission from 50 to 2%.
Vitamin E is a fat-soluble antioxidant that protects cell membranes from free radical damage. To protect themselves from harm from increased exposure to oxidative stress, immune cells need high levels of vitamin E. Food Sources of Vitamin E include sunflower seeds, nuts, vegetable oils, leafy vegetables etc.
Zinc is an essential mineral that is important for the development and activity of immune cells, including white blood cells called T cells. T-cells basically help to recognize and kill infected cells in the body. Zinc is also required for the immune cells to communicate effectively.
Although, they do not come under essential vitamins and minerals; probiotics are “good” bacteria in your gut to be shown having effect on your immune health. They act as a first line of defense to protect your immune system. Probiotics act on microorganisms living in the digestive tract. The digestive tract accounts for 70% of the immune system and can help improve intestinal immunity.
Omega-3 Fatty acids especially EPA and DHA are commonly found in fatty fishes, flaxseeds, walnuts etc. These fatty acids when taken regularly can help suppress the inflammatory factors and protect body from illnesses. Uncontrolled inflammation can affect your immune system and omega-3 fatty acids can help shield the system.
Proteins are always mentioned for recovery, sports performance and body sculpting, but one of their most important functions is to support immune function. Studies have shown that lack of protein can severely damage immune function and increase our susceptibility to infectious diseases. The synthesis of glutathione is essential for a healthy immune system.
Although aiming on essential nutrients can help retain a healthy immune system, the best way to keep healthy is to eat a balanced and colourful diet. Include fresh fruits, vegetables, whole grains, beans, fish, eggs, chicken and nuts etc. as much as possible.
Apart from all this, keep yourself stress-free, focus on your health and give time to yourself during these frenetic and uncertain times – this will ultimately help you achieve a happy immune system.
Protein could be a major nutrient usually laid-off as one thing needed to be only consumed in good quantities and supplemented solely by the gymnasium enthusiasts and sports folks.
But, a recent survey titled ‘Protein Consumption in Diet of Adult Indians: A General Consumer Survey (PRODIGY)’ indicates that nine out of ten folks consume inadequate amounts of protein in India. Statistics revealed that 93% percent of Indian populations are unaware of ideal protein demand per day with pregnant girls on the highest (97%), followed by breastfeeding mothers (96%) and adolescents (95%). this can be an ugly trend, as protein could be a terribly necessary and very vital building block of nutrition.
Traditionally, Indian diets are very high on carbohydrates and fats, and has less protein and amino acid contents. The trendy modern and food growing and process practices that strip the food on our plates of their essential minerals and vitamins, modern-day stressors of life and thus the result that Indians are getting additional and additional protein deficient, and that they don’t even understand it!
You need an optimum quantity of protein – not minimum quantity – for survival. What proportion protein you wish depends on factors like what proportion you weigh, what proportion muscle you've got, and most significantly, your activity level. As per the ICMR, a traditional adult needs 0.8-1.0g per kilo ideal weight. An endurance athlete needs 1.5-2.0g per kilo ideal weight and resistance and strength athletes need 2.5- 3g per kilo ideal weight.
These are the set standards and it will be tough to consume all of the proteins required daily through whole foods alone. Supplementing could be a nice choice to guarantee adequate protein intake, particularly since ancient Indian diets don't seem to be enough to satisfy our protein necessities.
Symptoms of this macronutrient deficiency embrace loss of muscle mass, skin pigmentation, diarrhea, changes within the color or texture of hair, protruding belly, rashes, and swelling. Folks with protein deficiency can also additionally expertise fatigue, lethargy, irritability, and apathy.
Vegans particularly feel vulnerable as plant-based sources of protein, may not have all 9 essential amino acids.
But, a well-planned vegan diet can provide all the nutrients you need for your well-being.
The little tiny pods – green peas regularly served as a facet dish include nine grams of protein consistent with cooked, that's barely greater than a cup of milk. What’s greater, a serving of peas covers greater than 25% of your day by day fiber, diet A, C, K, thiamine, folate and manganese requirements. Green peas also are an amazing supply of iron, magnesium, phosphorus, zinc, copper and numerous different B vitamins. You can use peas in recipes consisting of pea and basil crammed ravioli, thai pea soup or pea and avocado guacamole.
Brown rice protein powder is completely appropriate for folks that are thinking about a plant- based diet. Rice proteins does now give you those digestive problems in comparison to different sources of protein. Brown Rice protein carries all 9 important amino acids and protein content material our bodies require for muscle recovery. According to preceding researches, peptides in Brown Rice Protein help maintain your ideal weight.
You can replace your regular rice with the brown rice, this way along with protein you also benefit from the fibre content.
These delicious nuts contain an excellent amount of protein required by adults and can be consumed as mid-morning or afternoon snacks that can increase energy for a long time. A few almonds every two hours will help maintain a stable blood sugar level, which is beneficial for people with blood sugar problems.
Lentils or usually called dal in India are an indispensable a part of the Indian diet. We put together and get pleasure from it in the form of dal, soup, parathas, or maybe subzi. All lentils have comparable protein content material and amino acid profile. They have a tendency to lack one amino acid which may be accomplished with the aid of using combining with both whole protein and cereal-based protein. Forex. Dal and Paneer Paratha (paneer is a whole protein) or Khichdi (Where Rice compensates for lacking protein in dal).
These tiny seeds are power-full of nutrients. If ate up in a slight quantity, it is able to supply a correct quantity of protein. You may have them uncooked or roasted or have a tbsp. of peanut butter for your diet.
Pure Nutrition brings to you Vegan Protein Powder which is a completely organic plant based protein. Each serving will provide 25 gms of protein and a complete profile of amino acids. It is a perfect alternative to whey protein without causing any side effects.
It helps build and repair muscle tissues, maintain better bone mass, and boost metabolism. Consuming vegan protein everyday can also help lose weight. For great result, mix one scoop of lean fuel to a glass of water or any milk, add a bit of honey or jaggery, shake it well and enjoy it.
Everyone is trying to strengthen their immune system lately, but, you can’t magically "boost" your immune system in one day, it takes time to change your diet and lifestyle and for your body to show its effects.
Immunity is the key, and the only way to develop immunity is to support our body through proper nutrition, quality of sleep and rest, emotional detoxification, proper exercise, and sufficient oxygen. And when it comes to proper nutrition, there are a lot of surprises our Indian kitchen holds which keeps our immunity strong and fight-ready!
Spices do more than just adding flavours to our food. Many Indian spices have received a lot of importance from researchers for helping our body improve the functioning of its organs. One such spice which has gained importance in recent years would be Turmeric or Haldi .
Whether it's a whole grain spice jar or our dadi's home therapy closet, it is the irreplaceable spice in any Indian home. Turmeric, a humble golden coloured spice is a key ingredient in almost all Indian recipes. Not surprisingly, India is one of the world's major producers and consumers of turmeric.
Apart from adding colours and flavour to our dishes, it is clinically known to play a role in managing a variety of health conditions, like infections, low immunity, inflammation, arthritis, indigestion etc.
The main active ingredient of turmeric powder is curcumin, which has powerful antioxidant activity. Due to its health benefits, it has become a promising ingredient in food preparations.
Turmeric and Black Pepper: An Impeccable Combination
Black pepper (Piper nigrum) is known as the king of spices and is one of the oldest and most important spices in the world. Whole black peppercorns are small, dried, fruits of the plant.
Just like turmeric, black pepper also got active ingredients called piperine responsible for many health benefits. Both turmeric and pepper include anti-inflammatory and antioxidant properties, making them probably useful for dealing with inflammatory conditions and lowering free-radical damage.
Curcumin has a unique conjugate structure and this may limit its bioavailability. This limited bioavailability reduces curcumin's ability to prevent chronic diseases. The combination of curcumin and piperine has been shown to increase the bioavailability of active component, curcumin in animal and human research.
One of the studies conducted found out that consuming 20 mg of piperine along with 2 gms of curcumin improves the absorption of curcumin in the body by almost 2000%. Studies have shown that the used dose of piperine can improve the serum concentration, absorption and bioavailability of curcumin in rats and humans without any side effects.
Curcumin and Piperine: Benefits for Immune System
High levels of cortisol can affect the immune system, and some studies have shown that curcumin can reduce cortisol levels. Extreme Inflammatory activity of immune cells can lead to many suboptimal health consequences; like Inflammation, narrowing of the airways which makes breathing tough.
However, studies have shown that curcumin may help regulate an overactive immune system and inhibit infection, relieve congestion and ache and for that reason improves your breathing.
When consumed with piperine present in black pepper, the bioavailability of curcumin is enhanced almost twenty- times and so are its benefits.
Apart from the immune system, these two wonder spices, due to the powerful anti-inflammatory properties of curcumin and the anti-arthritis properties of pepper, composition shows excellent effects in maintaining joint health and reducing joint pain in specific areas. Studies have shown that this combination can alleviate age-related joint problems.
Thus turmeric and black pepper if taken together can help improve the immune system and joint health. But, the most active ingredient of turmeric, curcumin is only about 3% to 5% present. As a result, due to the low percentage of standardized turmeric powder, it is difficult to obtain all the benefits just by taking natural doses of turmeric, so supplements may be needed, especially in inflammatory conditions, like arthritis, diabetes, cancer, Alzhiemers, Parkinson, autoimmune conditions, etc.
Why Opt For Turmeric And Pepper Supplements?
You can prepare turmeric and black pepper mixture at home too by adding turmeric powder, little ghee and black pepper powder. Cook for some time and consume it daily on an empty stomach. Adding little ghee to the mixture further enhanced the absorption of turmeric.
But, turmeric used in cooking or any other application is minimal to meet the curcumin requirement to help reap its benefits. This is where turmeric supplements emanate as a support to our efforts of gaining benefits from this sun-kissed beautiful ingredient.
But when you plan to do so, make sure you consider a supplement that has turmeric and pepper both in the form of active ingredients: Curcumin and Piperine.
Pure Nutrition Curcumin with Black Pepper Capsules can be the perfect answer as it is formulated using a combination of highly purified turmeric and black pepper extracts. Pure Nutrition Curcumin with Black Pepper consists of 500mg of natural, curcumin with standardized 95% curcuminoids and 5 mg of natural black pepper with standardized 95% piperine.
It is formulated and manufactured with natural ingredients and can be consumed by people of all age groups as per their specific requirement. Try including this perfect combination of turmeric and black pepper in your daily diet to ensure optimum nutrition and better resistance to fight against infections.
Author: Luke Coutinho
Luke Coutinho is a globally renowned Holistic Lifestyle Coach in the field of Integrative and Lifestyle Medicine. Luke’s approach towards prevention and healing revolves around four important pillars: Balanced Nutrition, Adequate Exercise, Quality Sleep and Emotional Wellness. Using food and lifestyle in a holistic manner and having a strong focus on emotional healing, Luke’s programs have positively impacted people around the world suffering from grave maladies to weight loss, thus aiding them to achieve their health goals in an integrative way. Luke is the Founder of YouCare - All about YOU by Luke Coutinho. He has also authored a range of books on wellness and has 3 bestsellers to his credit.
As your life becomes increasingly hectic, making healthy decisions that steer you towards wellness can be difficult. At any age, it is a challenge to maintain adequate nutrient levels in your diet.
In 2018, 38% of respondents in India stated they eat fast food not less than twice or thrice a week. This number is increasing year by year and especially during times like these, it is time we put a stronger thought to it.
Well, it is very surprising that large numbers of people are aware of the change that needs to be done in their schedule for a healthy life, but time and energy are a constraint always! A healthy lifestyle can be adopted at any point in your life and it's never too late to get onto the health wagon.
Health is Wealth!!...we all as a kid have been taught this proverb! But have we ever bothered to follow it…!! The real meaning lies behind taking care of your health and if one maintains his/her health he gets everything in life very easily. Do not spend all your health, in search of wealth!
And what if we told you it's possible to be both the busiest and the healthiest version of yourself? Let's unload ourselves and find out 10 simple ways to lead a healthier life:
Keep fruit or a bowl of fruit on your desk/dining table
Fruit is the least loved snacking item when we are super hungry especially during mid-afternoon or mid-evening time. Carry a minimum of 1 fruit a day or a fruit bowl and keep it on our desk. Observation study shows that when a fruit we purchase is easily accessible to us during snack time, we are much likely to grab it before any junk food. Why don't we give it a try!!
Always Prefer Home–Made Food
Ghar ka khana is any day better than outside oily and salty food. Behind all, that taste lays all the germs and bacteria, which cannot be seen through naked eyes. Home-cooked food is best even if it is only "Dal-chawal". If you staying away from your family, maybe you can tie up with a tiffin service that provides a balanced meal consisting of salad, roti, sabzi, dal, and chawal.
Have Protein Shakes for Snack
Protein Shakes are a wonderful way to incorporate protein and fiber into your diet. They are low in calories and fat. Protein especially vegan protein can provide satiety, keeps you away from unnecessary bingeing due to high fiber content. It can also keep your cholesterol at bay and thus helps reduce that difficult belly fat.
Drink adequate water
The most important part of your diet would be to remain hydrated. Make sure to take an adequate amount of fluids. This can also speed up your metabolism and reduce the chance of gaining excess weight. Drink 8 to 10 glasses of water a day. Try to sip in water or fruit-based juices throughout the day. Even coconut water is a real refresher.
Include Probiotics For Your Gut
There are millions of microorganisms working very hard every single second to help you digest your food more healthily. These are known as bacteria and are further divided into good and bad bacteria, and a balance of both is essential for maintaining proper gut health. Include probiotics in your diet will help restore balance in your digestive tract. Try including capsules instead of the probiotic drink, to make it convenient for you to carry and store it at your desk without any thought.
Take care of your eyes
Eyes play an important role in our life….we live LIFE through them!! Hence, no matter how important your deadlines are!!... Every day close your eyes for 5 minutes or splash water twice a day.
Get Proper Sleep
Pledge to sleep for at least 6 – 8 hours. An adequate amount of sleep not only helps to improve our looks in terms of reducing dark circles n all; but also helps to prepare our brain for the next day. Less sleep, less prepared for next day's upcoming challenges.
Quit Smoking and Reduce Caffeine
Try to cut down slowly and gradually and let not harmful tobacco enter your system.Limit to only 1 to 2 cups of coffee or tea in a day. Try switching to green tea or tulsi tea or green coffee to feel fresh and also to gain health benefits.
Spare at least 5 minutes after every 2 hours of work to stretch out. This will help to calm the mind and reduce stress levels. To stay healthy and to stay happy, the easiest form of exercise can be to just go for a walk. Even a quick 10 minutes' walk during lunch is a great idea. It's refreshing and yes!. Helps in burning calories and helps release happy hormones.
Laugh It Out
And lastly, keep laughing, laughter is the best medicine and interestingly it can help release good hormones which can impact your health ultimately. Yes, you can believe us – purely coming from research! Wash out your worries and laugh as much as you can. Amalgamate a stressed-out brain with a heart full of laughter.
Try adding these activities one by one to your daily routine and feel the NEW YOU!!