Although we may not be able to fully prevent ourselves from the illness especially in these COVID times, a healthy immune system is one of the ways to give our body an extra shield. Focus on healthy food which is a nutrient-rich food and healthy lifestyle pattern can help us and our families stay a step ahead.
While talking about boosting immunity is easier said than done, several changes need to be done. It is dietary or lifestyle changes that help your body’s natural defense system.
Here, we will discuss a few important points which help us fight harmful pathogens and also the disease-causing organisms. There are 6 broad points which are as follows –
Limiting the Sugar Intake
- Latest research shows that sugar and refined carbs may contribute heavily to obesity and overweight issues. Overweight and obesity are the two main causes that increase the risk of getting sick.
According to research on around 1500 people, people with obesity who were administered the flu vaccine were twice as likely to get the flu than individuals without obesity who received the vaccine shot.
Given that obesity, type 2 diabetes and heart disease can all weaken your immune system, controlling the sugar is an important part of an immune-boosting diet.
But, don’t get disheartened by the limitation on sugar. We can re[lace sugar with healthier alternatives such as Jaggery and stevia. These are plant extracts and plant itself which gives us the flavor of sugar without the harm of sugar itself.
Consumption of Fermented food
The only reason for consuming fermented food is that it is rich in bacteria which is beneficial to our body. Probiotics, it is responsible for populating our digestive tract. These food include yogurt, kimchi, and natto.
There is a intense interconnection between our Gut health and immunity. Fermented foods and probiotics may boost your immunity by helping them identify and targeting harmful bacteria and pathogens
Routine Moderate exercise
From time and eternity, doctors have emphasized much on physical workouts. Be it running, yoga, or any intense gym session it is always helpful. Exercise does wonders for people who have weak immunity. It helps the person in building immunity and also to shed extra from the body. Study shows that even a single session of workout can boost the effectiveness of vaccines in people with compromised immune systems.
One more advantage of exercise is, it may reduce inflammation and help your immune cells to regenerate at regular intervals as the cycle is set in the body.
Hydrations does not prevent you from any germs and viruses. Preventing dehydration is important for your overall health. Dehydration can cause different ailments such as headaches. Headache will hinder your physical performance, mood, concentration, digestion, heart, and kidney ailments. dehydration can be prevented by drinking enough fluids daily. There is no calorie, additives, or any kind of sugar which makes it the best fluid for the body. It is advisable to have tea or juice intake, but it is best to limit your intake of fruit juice and sweetened tea because of their sugar content.
It is important to note that older adults need to drink regularly even if they do not feel thirsty.
Managing the stress
Relieving stress and anxiety is the key to immune health. In this D & A age, the stress levels are too high in the industry that people nowadays are facing high mental issues. Long time stress usually promotes inflammation. The study also shows that there are imbalances in the function of the immune cell.
There are few activities which help us to manage the stress levels in a very good way. It includes exercise, yoga, and any sports activity. If these activities are not helping you may also benefit from seeing a licensed counselor or therapist whether online or in person.
Diet and Supplements
- Diet is one of the topmost factors which decides one’s overall health. YOur Diet should consist of plant-based food and healthy fats. Plant-based foods are fruits, nuts, seeds, and legumes are rich in nutrients and antioxidants. These give an upper hand on the pathogens.
The antioxidants help in decreasing inflammation. They do it by fighting with unstable compounds which are called Radicals. It causes inflammation when it gets build up in the body at high levels.
Meanwhile, the fiber in the plant foods provides the gut microbiome which is nothing but healthy bacteria. It helps to keep the pathogens from entering the body via your digestive tract. olive oil, chia seeds, and salmon are the main source of healthy fats. They are rich in high-anti-inflammatory, it leads to decrease in the risk of chronic diseases.
It is easy to go with external supplements for the dietary requirements of the body. when the need to not fulfilled from natural food products, then we should take the external supplements.
We can make several changes to our lifestyle. Be it in terms of dietary or level of activity it only benefits us in strengthening our immune system. Although there are many other simples yet effective ways to try. With COVID-19 in place, no one can guarantee prevention from it but it will surely save you from not getting ill in the first place.