Immunity and Health: the Keys to Happiness

Everyone has to believe that caring for oneself is not self-indulgent... Caring for oneself is an act of survival... 

 

The immune system is a complex network of cells and proteins that defends the body against infection and diseases caused by bacteria, viruses and toxins. It keeps the record of every microbe it has ever defeated so it can recognize and destroy it quickly if it enters the body again. Abnormalities of the immune system can lead to allergic diseases, immunodeficiencies and autoimmune disorders.
 
 
Covid-19 (Corona Virus) too is a virus which can lead to death of a person. But, this situation can be prevented by a strong immune system. Supplements, diet or lifestyle modifications will not specifically protect us from it but will boost up our immune system which will help in quick recovery.
 
 
Several dietary and lifestyle changes may strengthen our body's natural defenses and helps us fight harmful pathogens, or disease causing microorganisms. Here are some tips for strengthening one's immunity naturally.

 

·  GET ENOUGH SLEEP:  Sleep and immunity are closely tied.

o  Inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

o  Adults should aim to get 7 or more hours of sleep each night, while teens need 8-10 hours and younger children and infants upto 14 hours.  

o Try limiting screen time for an hour before bed, as the blue light emitted from the TVs, mobiles, computers, etc. may disrupt circadian rhythm or body's natural wake-sleep cycle.

o One should sleep in a completely dark room or using a sleep mask, go to bed at the same time every night and exercise regularly.

·  EAT MORE WHOLE PLANT FOODS:  

o Whole plant foods like fruits, vegetables, nuts, seeds and legumes are rich in nutrients and antioxidants that may give an upper hand against harmful pathogens. 

o These foods lower our susceptibility to illness.

·  EAT MORE HEALTHY FATS:  

o Healthy fats found in olive oil and salmon, may boost our body's immune response to pathogens by decreasing inflammation

o Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help our body fight off harmful disease-causing bacteria and viruses.

o Omega-3 fatty acids. such as those found in salmon and chia seeds, fight inflammation as well.

·  EAT MORE FERMENTED FOODS OR TAKE A PROBIOTIC SUPPLEMENT:  

o Fermented foods are rich in beneficial bacteria called probiotics, which populate the digestive tract.

o These foods include yogurt, sauerkraut, kimchi, kefir and natto.

o Fermented foods and probiotics may boost one's immune system by helping it identify and target harmful pathogens. 

· LIMIT ADDED SUGARS:

o Added sugars and refined carbs may contribute disproportionately to overweight and obesity.

o Obesity leads to increase risk of getting sick.

o Curbing sugar intake can decrease inflammation and aid weight loss, thus reducing risk of chronic health conditions like type 2 diabetes and heart disease.

o Limiting added sugars is an important part of an immune-boosting diet.

o Strive to limit the sugar intake to less than 5% of the daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2000-calorie diet.

·  ENGAGE IN MODERATE EXERCISE: 

o Although prolonged intense exercise can suppress the immune system, moderate exercise can give it a boost.

o Regular, moderate exercise may reduce inflammation and help the immune cells regenerate regularly

o Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming and light hiking.

o  Most people should aim for at least 150 minutes of moderate exercise per week.

· STAY HYDRATED: 

o Hydration does not necessarily protect from germs and viruses, but preventing dehydration is important to overall health.

o Dehydration can cause headaches and hinder your physical performances, focus, mood, digestion and heart and kidney function. These complications can increase your susceptibility to illness.

o To prevent dehydration, one should drink enough fluid daily to make your urine pale yellow. Water is recommended because it is free of calories, additives and sugar.

o While tea and juice are also hydrating, it is best to limit the intake of fruit juice and sweetened tea because of their high sugar contents.

o As a general guideline, one should drink when thirsty and stop when no longer thirsty. More fluids are needed if one exercise intensely, work outside or live in a hot climate.

·  SUPPLEMENT WISELY:

o Some studies indicate that some supplements may strengthen the body's general immune response.

§Vitamin C :-  taking 1000-2000 mg of Vitamin C per day reduced the duration of colds by 8% in adults and 14% in children.

§Vitamin D:-  deficiency of it may increase your chances of getting sick, so supplementing may counteract this effect. 

§Zinc:-  supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.

§Elderberry:- elderberry could reduce the symptoms of viral upper respiratory infections.

§Echinacea:- people who consume echinacea recovers from cold slightly more quickly than those who receives a placebo or no treatment.

§Garlic:- supplementing with garlic reduces the incidence of the common cold by about 30%.

o Supplements are prone to mislabeling because they are not regulated by the 'Food and Drug Administration'. So, it is necessary to look into it and take the proper labeled supplements.

· MANAGE YOUR STRESS LEVELS:

o Relieving stress and anxiety is key to immune health.

o Long-term stress promotes inflammation, as well as imbalances in immune cell function.

o Activities that may help you manage your stress include meditation, exercise, journaling, yoga and other mindfulness practices. One may also benefit from seeing a licensed counselor or therapist, either virtually or in person. 

One minute of anger weakens the immune system for 4 to 5 hours. 
One minute of laughter boosts the immune system for 24 hours.  
 

  If you want to have a healthy immune system, you need to laugh often, view life with a positive eye and put yourself in a relaxed state of mind and do exercise on a regular basis.

SOURCE :

• Photos and Videos-  

• https://www.pexels.com/ 

• Content- 

• https://www.nutriciaresearch.com/

• https://www.healthline.com/

• https://www.betterhealth.vic.gov.au/

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