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- Boosting immuniry is need of the hour
- - Dr. Bhuvaneswari Shankar
- March 30, 2020 The Hindu
- When we are supposed to protect ourselves from the virus from outside, we need to
- protect ourselves beginning right from within our body by strengthening the immune
- system. The immune system is indeed complex and is to a great extent impacted by the
- environment aroung us.
- There are many factors that affect the functioning of the immune system.
- A healthy lifestyle involves eating nutritious food, practising hygienic habits,
- walking and exercising regularly, maintaining good emotional and mental health and
- having adequate sleep.
- It is important to understand that these factors play a significant role in regulating
- and boosting immunity.
- Gut microbiome
- A healthy body has a healthy gut. The microbes living in our gut, collectively known as
- microbiomes play an important role in tha body's response to infectious pathogens like
- coronavirus.
- It is thus important to maintain a healthy gut which helps to prevent impaired digestion
- that can damage the vital organs like lings causing respiratory failure.
- This is the reason we should think of supporting rather than 'boosting' our immunity.
- Recent research has proved that the gut microbiomes can be controlled with a good food
- regime and a healthy diet.
- There are many uncertified and unverified claims made on supplements to boost immunity.
- Instead of following those prescriptions which donot have any scientific evidence, we
- should consider eating time-tested foods routinely consumed by us.
- We are all very well aware that our home made food recipes that had been passed on to us
- through many generations are definitely capable of providing and sustaining all that is
- essential for us to strengthen our immunity. They have been found to have the most
- desirable and positive impact on the gut microbes.
- Recommended foods rich in antioxidants and minerals to improve immunity.
- Rich in Vitamin A:
- Cereals, legumes, yellow and orange coloured vegetables and green leafy vegetables.
- Rich in Vitamin B (B6, B9, B12):
- Cereals, legumes, green leafy vegetables, fruits, nuts, soy milk, fish.
- Rich in Vitamin C:
- Orange, lemon, guava,cauliflower, tomato, capsicum and mint.
- Rich in Vitamin D:
- Exposure to sunlight helps improve Vitamin D levels.
- Rich in Vitamin E:
- Nuts, green leafy vegetables and vegetable oils.
- Rich in Iron:
- Cereals, legumes, dry fruits, fish.
- Rich in Zinc:
- Wheat germ, dried beans, nuts, tofu and sea foodds.
- Rich in Selenium:
- Cereals, nuts, mushrooms, meat.
- Rich in antioxidants, condiments and spices:
- Garlic, onion, ginger, pepper and green tea.
- Apart from including the above, it is important to follow a healthy lifestyle which
- involves, consuming nutritious foods, abstaining from alcohol and smoking or moderate
- indulgence, destressing/unwinding with hobbies, having adequate hours of undisturbed
- sleep, exercising regularly, walking inside your home, in the terrace or even in the
- balcony of your home and doing simple floor exercises. Static jogging also recommended.
- Home and healthy
- Consider this as an opportunity to:
- * Eat freshly-cooked home made food, which is the most safe.
- * Have a fixed meal time which is impossible while at work for many.
- * Develop the habit of eating fruits and vegetables which are an important source of
- minerals and antioxidants.
- * Learn healthy cooking and new recipes.
- * Learn about food safety techniques and healthy food choices.
- * Get into the habit to avoid baked and fried foods, pre-packaged snacks high in salt
- and fat.
- * Try to cut down on salt and sugar intake for at least 2 weeks, leading the way for it
- to become a habit.
- * Try not to buy or store sugar rich candies, sweets, chocolates, ice creams,
- fizzy drinks, energy and sports drinks.
- * Keep yourself well hydrated. Get into the habit of drinking more water than usual,
- at least 8-10 glasses.
- Have a positive mind
- Handle stress in a positive way through meditation, yoga, breathing exercise,
- listening to music, reading or developping hobbies missed out during hectic work
- schedules.
- Indulge in physical activity to lower stress, boost energy, improve digestion and
- thereby reduce the risk of some chronic disease that could weaken your immune system
- further. Conserve your energy for essential activities.
- Ensure having a consistent sleep schedule that helps in maintaining your cardiac
- rhythm. Try to have a restful quality sleep time.
- This in turn helps to manage mood and appetite which in turn facilitates to improve
- immunity. Seven to eight hours of sleep is essential for us as sleep deprivation
- significantly weakens our immunity.
- Food safety
- Concerns with regard to transmission of virus via food are being rampantly spread across
- all sections.
- There is no evidence to suggest that COVID-19 is transmitted through food and water but
- considering the fact that food and containers we use may hold and transmit the virus
- to others, it is essential that we are cautious.
- Sharing food by eating out of the same plate and sipping out of the same cup are
- undesirable and dangerous too.
- Anyone with suspected symptoms like cough and cold should avoid cooking food for others.
- Food safety measures for refrigerated foods:
- 1. Separate the raw from the cooked foods to avoid contamination.
- 2. Cook the meat thoroughtly.
- 3. While reheating cooked food double check if it is still fresh and
- suitable for consuming.
- 4. Rinse the chopping board, knives and utensils used while cutting raw meat and fish.
- 5. Practice hand hygiene especially after handling meat and fish.
- 6. All vegetables and fruits to be washed thoroughly.
- Nutrition tips for athletes during this time at home:
- For many athletes who are used to doing a lot of physical activities like sports
- training and weight bearing exercises, the same may not be possible now. They might
- have been on a high calorie diet also. It is important to prevent fat gain during this
- period - so the guidelines for them and those who regularly exercise are:
- - Avoid foods high in sugar and fat.
- - Reduce portion size.
- - Consume fewer calories than required.
- - Include adequate protein to maintain muscle mass - soy chunk, tofu, unsweetened soy
- milk sprouts, nuts, meat, fish.
- - Include 4-5 serving of vitamins and mineral rich fruits and vegetables.
- - Snack on low calorie nutritious foods like salad, sprouts and roasted unsalted channa.
- - Drink adequate water to keep yourself hydrated all the while.
- - Avoid tetra pack juice, fruit juices, sugary carbonated drinks.
- - Avoid consuming pre and post workout drinks if not presently keeping up with routine
- practice sessions.
- - Avoid deep fried foods.
- - Do regular routine floor exercises, walking inside home or on the terrace and skipping
- - Keep yourself active throughout the day, learn to do household chores.
- - Stay home, stay fit and stay positive and spread the positivity.
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