Simple and Easy Ways to Boost the Immunity
Well, looking at the current scenario has made us very much aware of our inner immune system.
Well, What Exactly Is Immunity?
Well, to explain it in a very simple and fun way – Your immune system is your own inner version of the military force: under oath to defend against all who threaten it, be it any kind of viruses, bad bacteria’s or pathogens. It has some really interesting soldiers that help make this possible.
Immunity cannot be built overnight!
Just like we need time and strategy to make our soldiers ready for the war, these soldiers are dependent proper diet, exercise, and a healthy lifestyle to build strong immunity. Your immune system protects against disease, infection, and helps you recover after an injury.
Nutrition is a critical determinant of immune responses and deficiency of single nutrients results in altered immune responses: this is observed even when the deficiency state is relatively mild. Of the micronutrients, zinc; selenium; iron; copper; vitamins A, C, E, and B-6; and folic acid have important influences on immune responses.
Due to the COVID-19 outbreak, the lockdown was a need of an hour. Social distancing or staying at home is essential right now to help “Flatten the Curve” and protecting India from the irrepressible spread of the deadly virus. The nation is under lockdown and with a limited amount of essential commodities.
In this article, we will understand Simple Ways to boost up your immunity
Exercise
Exercise well it can help release feel-good hormones and slows down the release of stress hormones. Stress is a major factor in reducing immunity. It’s a great way for all of us to burn some calories by mopping, sweeping, cleaning the house, etc. Sweeping and Mopping helps you lose almost 150 – 200 kcal per session.
Sleep
Adequate sleep is a must to help your immunity strengthen its soldiers to fight against the infection. When you are not well, or suffering from cold or fever, you should sleep well to provide rest to your body. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
Water
It is very important to maintain hydration during any viral infection. Drink plain, lukewarm water. Aim to consume 2.5 to 3 liters of fluids per day. Avoid drinking sugary carbonated beverages, canned juices or milkshakes. Try consuming natural coconut water, nimbu pani, lassi or buttermilk.
Healthy Balanced Diet
A healthy balanced homemade meals is the key for maintaining good healthy immunity. You diet should have a balance of complex carbohydrates, high quality and complete protein & healthy fats. Eat well, eat right.
Protein plays a very important role in building and repair of your body tissues; this contributes in supporting the immune system in fighting against the virus. Soldiers of Immune system like antibodies or immune cells actually rely on protein to function effectively. Hence, protein deficiency may weaken your immune system. Include good quality protein which can be easily available looking at the current scenario like dals, legumes i.e. rajma, chole, chana etc., milk and milk products like buttermilk, lassi, curd etc. Non- veg ingredients includes chicken, meat, eggs etc.
Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Fish oil can be an excellent source of omega-3 fatty acids.
Eat more of Fermented Foods
All secrets lie in your stomach. Your immunity is dependent on your gut health. And gut health is dependent on the food you consume. Well, Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
Spicy Secrets from your Kitchen
Your kitchen holds all the secrets of your health. If you wish to know simple and easy ways to boost your immunity, go to your kitchen right away. Our traditional cooking got lots of power to boost our immunity.
- Coconut Oil or Virgin Coconut Oil: It got a powerful antioxidant called monolaurin which is an antimicrobial, which helps fight viruses, bacterias. You just need to consume 2 – 3 tsp of virgin coconut oil or unflavoured coconut oil.
- Turmeric: A very potent antioxidant, with an active ingredient called curcumin. Follow your dadi ma ke nuske, haldi dudh aka turmeric milk. Add a pinch of black pepper in your haldi milk a bit; it helps the absorption of the active ingredient of turmeric.
- Anti-virals from your kitchen: Include anti-virals in your kitchen! Each of these anti-virals has an active compound, which can help improve your immunity levels.
- Ginger: Rich in Gingerol
- Tulsi: Rich in Eugenol
- Turmeric: Rich in Curcumin
- Lemongrass: Rich in Triterpenoids
Add a few pieces of each of the ingredients in the water, boil it in water for a few seconds, let it remain for a while, and you can drink this concoction at regular intervals. A great immunity booster and would also keep you active throughout the day.
- Not just a cup of chai: Enhance your cup of chai with superfoods like lemongrass, mint, ginger, cardamom etc. Sip different types of tea like green tea, moringa tea, lemon tea or squeeze a lemon in your tea.
Consume Mineral Rich Foods
Make sure you consume foods high in minerals like legumes, nut, fruits, vegetables, cereals etc. Important minerals for enhancing your immunity These ingredients will help you boost your immunity. Their function in our body is interconnected. And make sure you achieve all the minerals required.
Vitamin C
All vitamins are important, but Vitamin C is a major player in helping boost your immunity. Include Vitamin C rich foods like citrus fruits i.e. amla, guavas, oranges, watermelon, bell peppers, cabbage etc. Vitamin C encourages the production of white blood cells which helps our body protect against the infection.
And Finally, Laughter is the best medicine
We cannot deny this proverb, it is soo true. During this hour of stress and tensed environment, we all need a bit of laugh in our pockets to help us relieve that stress and move forward. There is also a science behind it, laughter releases dopamine and other feel-good chemicals in the brain, all of which can help decrease stress. Allow yourself to be stress-free every day, by giving at least 20 minutes of laughter. This will help keep your immune system intact.
Till then, Live Well, Stay Safe, Stay Home…
