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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.
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!!