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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.
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.