Our immunity is not only a result of good genetics, but a lot depends on stress, exercise, nutrition, and medication. The immune system is like the defence force of the body, which protects it from external toxins, chemicals, bacteria, and viruses and fights back and protects us from any trouble that brews within. Even the most health-conscious people fall ill. However, by fine-tuning certain aspects of our lifestyle, we can strengthen our immunity and protect ourselves from premature aging and degenerative diseases.
Immune Boosters
Several studies have identified a host of superfoods that keep you fit and raring if had daily. Garlic is amongst these top foods. Loaded with sulphur compounds, it prevents the oxidation of cholesterol and increases the potency of macrophages (natural killer cells). Our common kitchen herbs and spices like turmeric, ginger, fennel, chilies, cloves, and cinnamon work wonders against infections. Skip that tea and coffee for healthier green tea. A range of researches has proven that catechins in green tea are known to prevent the proliferation of cancer cells.
Fight Back with Food
A host of recent studies have shown a positive correlation between immunity and diet. As with most of our organs, the elemental composition of immune bodies is protein. Protein can be supplied through dairy products, fish, lean meat, and pulses. Amongst dairy products, curd and yogurt have mainly been in the limelight for their ability to enhance immune function. The gut-friendly bacteria present in curds enhance the intestinal cells’ ability to release immunoglobulins and protect against various infections. Though our forefathers lacked scientific knowledge, they were right about having at least one source of fermented milk in each meal. Plant foods are naturally gifted with a host of immune-modulating compounds.
Foods like almonds, peanuts, vegetable oils, cashew nuts, etc. are rich sources. However, it’s preferable to rely on vitamin E supplements as these foods are calorie-dense. Zinc is another valuable mineral associated with immunity. Abundant in wheat bran, jowar, bajra, shellfish, peanuts, nuts, and oilseeds modulate the immune system and protects from cold and cough. Often our food may not provide a sufficient amount of all essential nutrients. Therefore, it would be wise to include a multivitamin supplement as a part of a healthy diet.
Lifestyle and Immunity
How you treat your body affects how healthy you are. Lack of adequate rest, exercise, and sleep compromise’s immune function and increases your susceptibility to ailments. Light to moderate activities strengthens your body and keeps the illnesses at bay. Adequate sleep and rest are equally important. One must try and get at least seven to eight hours of sleep to rejuvenate themselves. To keep one’s stress levels under check, incorporate relaxing techniques like tai chi, meditation or pranayama into your daily routine. Immunity building is a process and not a fixed state. It needs to be worked upon religiously and consistently.
It is important to work on your immune system just as you work on your career, family, relationships, etc. Those who apply themselves early to a disciplined lifestyle generally acquire a better immune system than those who don’t!