Do you often feel sick, fatigued, lack of concentration, have digestive disorders or other nagging symptoms ? Well, it may mean you have a weakened immune system.
A strong immune system is vital for staying healthy. It is our best defense against viruses, bacteria and carcinogens.
What is immunity ? Immunity is the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cells.
One of the best ways to build immunity is through Nutrition. There are many foods that boost our immune system but there are also foods which can weaken it. During this corona virus pandemic, it becomes really important to take care of our health and build our immune system. In order to do this, we must cut down on foods which can lower our immunity levels.
Aerated Drinks : Sodas can never be the choice when you want to hydrate. Not even diet soda. Sodas are full of artificial sweeteners like aspartame, saccharin etc artificial colors, flavors, caffeine, phosphoric acid with no nutritional value. These ingredients reduce level of beneficial bacteria in our gut and causes blood sugar imbalances which has an extended effect on how well our body responds to potential threats.
Nothing can beat a cool glass of filtered water. If you prefer something with flavour, try indian lemonade, jaljeera or fruit infused water.
Processed/Junk Foods : Processed foods = Poor gut health = Poor immunity
What you eat can determine whether or not you get sick. We have trillions of tiny bacterial cells living in our intestines, which help break down the foods, absorb nutrients and keep toxins out. These cells thrive on what we feed them. So when we feed them too much salt, sugar and saturated fats, it really messes with the entire ecosystem. Processed foods causes the wrong bacteria and yeast to grow. Our immune system becomes compromised and then we are not able to fight off bugs like the cold and flu the way we should.
Its okay to occasionally indulge in cravings but we are actually in trouble if we are missing out on important meals for days in a row.
Sugary Snacks : Studies have shown that sugar can interfere with the way your body fights disease. Bacteria and yeast feed on sugar, so excess sugar/glucose in the body causes these organisms to build up and cause infections.
Also, Increased sugar intake makes it difficult for the body to absorb Vit C which eventually decreases immunity levels.
Caffeine : Studies have shown that people who drink large amount of caffeine ( present in tea and coffee ) releases higher levels of stress hormone Cortisol in response to physical and mental stress. Regular increased intake reduces the number of T cells which are responsible for destroying the infected cells of the day.
Just remember that moderation is the key !
Refined Oils : Oils can be incredibly healthy as they provide much-needed fatty acids like omega-3 and vitamin E but only when they are produced the right way. Refined oils go through a lot of heat processing which destroys the nutrients that we derive from fats. Eating food cooked in refined oils leads to production of free radicals that damage the tissues and cause temporary inflammation.
Switch to cold pressed oils which goes through less processing keeping the nutrients intact.
Alcohol : Excessive alcohol not only damages our liver and cardiovascular system, but it can also damage our digestive and immune system. It disrupts the gut barrier allowing more bacteria to pass into the blood and reduce the number and functions of immune cells in our immune system. Because the immunity is impaired, any disease can become more severe.
Natural Immune System Support
In addition to cutting down on the above food items, we should try eating foods that boost our immunity instead. I am sharing in a hope we will incorporate them into our meals.
Below is the List :
- Garlic tops the chart here. Have two raw cloves a day and crushed garlic to your cooking several times a week. Garlic contain compounds that help the immune system fight infections.
- Vitamin C rich fruits ( nutrient essential to support a good immune system ) like oranges, lemon, kiwi, papaya, limes, grapefruit.
- Vegetables like broccoli, red bell peppers, spinach ( have twice as much as vitamin C)
- Ginger is a natural antibiotic.
- Yoghurt ( Probiotics and vitamin D in yoghurt helps to regulate the immune system)
- Almonds, sunflower seeds and pumpkin seeds for vitamin E ( powerful anti-oxidant ), zinc and healthy fats.
- Turmeric ( Curcumin in turmeric has anti-inflammatory, antioxidant and anti-cancer properties )
- Green tea ( packed with flavonoids, a type of anti-oxidants )
Exercise is also a healthy component as is stress reduction and good quality sleep.
And don’t forget vitamin sunshine. Sun is the best and the strongest natural disinfectant. Allow 15-20 mins of unprotected sun exposure to your body every day.
I hope that this blog helps you remain healthy during this time. It is crucial to keep our immunity levels in check.
