Immune Boosting Lifestyle: Small Changes, Big Impact
The immune system is made up of cells, organs, and proteins that work together through a complex network of interactions to protect our body from foreign particles like bacteria, viruses, allergens, etc. The protective nature of our immune system is known as immunity.
There are 2 types of immunity-
- Innate immunity: The type of immunity we are born with, and,
- Adaptive immunity: The type of immunity we acquire as we grow.
Signs of a Weak Immune System
- Frequent fevers and colds: Falling ill too often is a sign of a compromised immune system.
- Reduced WBCs and platelet count: White blood cells (WBC) make up the main cells of the immune system and act as the front line of defence. If there is a reduction in the number of WBCs, the immune system cannot fight properly.
- Delayed wound healing: If the immune system is weak, skin cells cannot regenerate very fast.
- Recurring infections: Frequent infection is a sign of a compromised immune system, thus making it easier for foreign particles like bacterias and viruses to enter into the body.
- Persistent diarrhoea: Continuous diarrhoea that does not go away even after days or weeks can be a sign of a weak immune system that is unable to fight gastric bacterial infections.
Six Ways to Boost Your Immune System
- Eating foods rich in Vitamin C like guava, amla orange, etc.
- Consuming fruits, vegetables, and spices rich in antioxidants
- Having at least 1 serving of green leafy vegetables per day
- Getting at least 7-8 hours of quality sleep daily
- Regular exercise
- Staying hydrated
Immune-Boosting Foods to Lead a Healthy Life
Fruits rich in vitamin C
- Vitamin C is packed with antioxidants that protect cells from free radical damage.
- Studies show that vitamin C is essential for the healthy cell formation and growth of tissues in the body including bones, skin, and muscles.
- It is also important in collagen synthesis, a protein that helps wounds heal faster.
- It can reduce inflammation and delay the symptoms of aging and inflammatory diseases such as cancer and heart disease.
- Foods rich in vitamin C include citrus fruits like lemons, and oranges, spinach, broccoli, and bell peppers.
Green leafy vegetables
- Green vegetables contain vitamins, minerals, chlorophyll, polyphenols, and other nutrients that support the immune system.
- It also contains dietary fiber which acts as a prebiotic and provides good gut bacteria which is beneficial for a strong immune system.
- Some examples of leafy green vegetables are spinach, pumpkin leaves, gourd vegetables, and kale.
Nuts and seeds
- Nuts and seeds are a great source of protein, healthy fat, fiber, vitamins, and minerals like Vitamin E, B complex vitamins, magnesium, selenium, potassium, calcium, iron and zinc.
- The omega-3 healthy fats in nuts and seeds also help absorb the fat-soluble vitamins A, D, K, and E that reduce inflammation.
- They are a good source of plant-based proteins for vegetarians, that can help in the maintenance and repair of the proteins supporting the immune system.
- Nuts and seeds that can be added to the daily diet include almonds, cashews, pumpkin seeds, sunflower seeds, etc.
Healthy Lifestyle Changes for Immunity
Hydration is the key: Along with nutritious food, it is also important to stay hydrated regularly. It is best to drink boiled water in order to kill any disease-causing bacteria. Cold water is often seen to induce cold which may lead to fever in some people. Hence, it is best to consume hot to lukewarm water first thing in the morning.
Move your body: Keep in mind to be engaged in adequate exercise daily. Regular physical activity helps cells utilize energy better. It can also help blood flow faster thus letting immune cells travel to various parts of the body and improving overall immunity.
Role of Supplements in Boosting Immunity
Though food provides all the nutrients required by our body, there can be a need for additional nutrient requirements that cannot be met through food alone. This can happen during pregnancy, recovery from surgery, or in the case of a compromised gut lining that cannot absorb and utilize nutrients from foods properly. In such cases, supplementation plays a crucial role in providing all the essential nutrients required by our body.
Supplements can help build the immune system for immune-compromised people. Things to keep in mind before consuming supplements:
- Individuals should not consume supplements as per their own interests. They should only be consumed with the advice of a licensed doctor or clinical nutritionist in order to prevent toxicity due to overconsumption.
- If the individual is consuming prescription drugs, they need to be educated that supplements may negatively interact with the drugs. If the drug-nutrient interaction is not safe, patients should refrain from consuming at the same time. It is advisable to check with your healthcare professional before consuming any supplement.
Conclusion
Diet plays an important role in a healthy immune system. It is important to consume nutrient-rich foods for strengthening and maintaining a healthy immune system. Nourishing foods help in the formation of immune cells that fight and protect against diseases. Additionally, it is also necessary to drink at least 2 liters of water every day and to be engaged in consistent physical activity to improve overall immunity.
FAQs:
Yes, taking supplements daily provides effective nutrients to the body which will act as an immune system booster to build your inner health and keep you away from infections.
The three most important nutrients that play a critical role in keeping you away from infectious diseases are Vitamin C, D, and Zinc. Choosing supplements rich in these micronutrients can help boost immunity.
Yes, anti-inflammatory tablets are generally safe for consumption. It is important to speak to your healthcare professional to understand which supplement would work best for you.
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