Ways to strengthen your immune system
This article talks about the ways in which you can strengthen your immune system. Firstly start by following and choosing a healthy lifestyle as your immune system needs regular nourishment which involves eating a diet high in vegetables and fruits, maintaining a healthy weight, drinking alcohol in moderation, not smoking, getting adequate sleep and minimising stress. (Please note that no diet or supplement can protect you from COVID-19 other than following social distancing and proper hygiene practices.)
Diet and the immune system: Micronutrient deficiencies of vitamins and minerals like selenium, copper, iron, folic acid, zinc, vitamin A, C, B6 and E may have an impact on our human immune response. So if your diet is not able to provide all micronutrients, then a daily mineral or multivitamin supplement may bring possible health benefits, but if you take megadoses of a single vitamin, it does not help as more is not necessarily better.
- Eat Unprocessed Foods: Include nuts, whole grains, eggs, milk, oats, brown rice, millets, fruits, vegetables, nuts and legumes in your diet. Daily eat 4 servings of fruit and 5 servings of vegetables and consume poultry 2-3 times/week. Choose fruits and vegetables as a snacking option. And do not overcook them as it will lead to loss of its important vitamins.
- Water: It is very essential as it transports various nutrients in our blood and gets rid of waste matter, also helps to regulate our body temperature and cushions our joints. Keep a target of drinking up to 8-10 glasses of water/day. It is best to consume water which can also flavour it with fruits and vegetables. Avoid sweetened juices and drinks that contain added sugar.
- Moderate intake of oil and fats: Unsaturated fats are good for consumption like olive oil, avocado over saturated fats like butter, lard, etc. Processed meats should be avoided as it has a high salt content. Avoid eating frozen pizza, cookies, processed snack foods as they have a high trans fat content.
- Less sugar and salt: limit salt amount while cooking, limit daily salt intake to less than 5g and always use iodised salt. Avoid consuming snacks that are high in sugar or salt. Avoid aerated drinks and sweetened fruit juices, flavoured milk or yoghurt drinks.
Exercise and immunity: Regular exercise is one of the most important pillars of a healthy body. It helps to lower blood pressure, control weight, protects against various diseases and improves our cardiovascular health. Just like eating healthy, exercise also contributes to general good health and a healthy immune system. It promotes good circulation that allows the cells of the immune system to move freely through our body and efficiently do their job.
Reference :
Helpful ways to strengthen your immune system and fight off disease. (2014). Harward Health Publishing https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Nutrition advice for adults during the COVID-19 outbreak. World Health Organisation http://www.emro.who.int/nutrition/nutrition-infocus/nutrition-advice-for-adults-during-the-covid-19-outbreak.html