Amidst the COVID-19 worldwide pandemic, it is very important to keep ourselves fit and healthy. Proper nutrition and the immune system are very closely linked aspects of a human body. It plays a significant role and even a moderate to marginal undernourishment may compromise the capability of the human immune system and thereby our health. Where there is plenty to eat, even in the modernized world people are experiencing poor immune health leading to several immune systems and degenerative disorders.
Expert and acclaimed dietician and health advisor with Diet Clinic, Sheela Seharawat says that our body is constantly under attack from a variety of factors. Where factors like stress are high on the list, there are viruses, bacteria, and other microorganisms that also attack our immune system. The immune system of a human body is a set of complex systems that work together in defending the body from all these attacks from harmful pathogens that van invades and control our system and make us ill. Stress can lead to sleep deprivation, which wears down our bodies’ natural defenses and we are more likely susceptible to getting sick.
When we don’t get all the valuable nutrients from our diets (meaning the food we eat) which we need each day and if we aren’t supplementing our diets with valuable supplements, then that is also another factor that can negatively affect our immune systems.
How can we improve our immune system?
Our immune system does one of the most remarkable jobs for us – it protects us from disease-causing microorganisms. But often at times, it fails in its actions – germs invade our system making us sick. The immune system of the body is not a single entity. To perform to its fullest, it needs a balance and harmony with our actions. Age, exercise, diet, stress, and many other factors impact our immune response.
What can we do?
- Improve your diet and eat the rainbow
Fruits, vegetables and fresh yields are loaded with essential nutrients like vitamins, minerals, and disease-fighting antioxidants. They help to guard the system against the impacts of free radicals, and other molecules that can cause damage to our cells. Get more of foods like kiwis, oranges, strawberries, carrots, broccoli, papaya, leafy greens and green peppers in your daily diets and boost your immunity powers.
- Get good sleep
Without good sleep, our immune system would never have the strength it should possess needs to fight off illness. We all adults need about 7 to 9 hours of sound undisturbed sleep at night. To get better sleep, we need to stick to a regular bedtime schedule, stay active during the day, skip caffeine and booze near to bedtime, keep the bedroom cool, and give ourselves time to unwind at the end of the day.
- Keep moving your body
Exercise is a simple way to boost up our defense system. It can also help ease stress and make us less likely to get osteoporosis, heart disease, and certain types of cancers. Just half an hour of work out a day is enough to get the job done. It doesn’t need to be strenuous or hard-core. Any type of movement can help biking, jogging, a simple walk, some yoga, swimming, tennis or even playing with kids.
- Find some time to relax
Some stress can be a normal thing. It helps our body get ready for a challenge or two. But if it is continuous and lasts too long, that’s not good at all for us and our immunity. According to the best dietitian in Delhi, studies show that it can seriously impact and weaken our body’s defense mechanism. Avoid stress as much as you can and whenever you can. Make it a point to unwind and do things you enjoy. Just relax and think about nothing.
- Try to be more social
This proves, how friends are important, and strong social ties can have a big effect on your health too. People who have the benefit of healthy relationships are likely to outlive those with poor social ties. Try and broaden your circle? Volunteer, take a class or join a group that interests you. And nurture the bonds you already have. Be more social and develop more healthy bonds with new people.
- Think good, think bright
When you think good and our thoughts are positive, our body’s defenses work better. Try and remain around happy surroundings and savor the things you enjoy the most. Look for a silver lining — even in tough — and try not to dwell on the bad stuff. Negative thinking brings in more negativity and it is not at all good for the health of our immunity.
- Keep laughing
Giggling on your own is good. It justifies that you are happy inside. Not only does it make us feel much better, but there’s also no downside to it. One study confirms that people who laughed out loud at funny things or anything that makes them laugh; their immune systems work better. But we aren’t sure yet if that means less illness in the long run.
- Cut down on booze
Alcohol has now become a major part of every celebration and gathering. But too much of it can weaken our defenses and cause us to get sick more often. How much is too much? More than two drinks a day for men and more than one for women.
- Say no to tobacco
We will be doing tons of good to our immune system by giving up on our smoking habit. If it takes you a couple of tries before you quit for good, hang in there! Ask your doctor for ways on how to make this major life change. Stay away from secondhand smoke, too.
- Maintain high hygiene standards
Remove the germs down the drain before your bodies have to fight them off. Use soap and clean, running water to wash your hands regularly and particularly before having meals. Wash for at least 20 seconds. If you don’t have access to soap and water, use a hand sanitizer can help (unless your skin is filled with dirt and grease). It won’t remove all the germs and other bad stuff. Choose one with at least 60% alcohol. Bathe regularly and wear fresh clothes to maintain high standards of hygiene at all times.