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Things to be done to maintain a healthy immune system

Our body’s immune system is a remarkable machine designed to protect Our body’s immune system. It is a remarkable machine designed to protect us from harmful threats which may arise from outside or inside our own body. It is the ability to fight infection, illness, and disease.

 

To maintain a healthy immune system, following measures can be adopted.

1. Wash your hands frequently to avoid infections.

2. Get adequate rest and sleep. Avoid stress that hampers our immune system.

3. Stay well hydrated. Drink water, choose non-caffeinated low-sugar drinks during the day.

4. Quit smoking immediately as it has a negative influence on the immune system.

5. Avoid excess alcohol and all drugs capable of compromising health in general. Limit Alcohol intake. Avoid carcinogens including excessive sun exposure and other environmental factors that can be avoided like dust, pollen etc. 

6. Maintain a healthy body weight. There are now abundant data to suggest that being significantly overweight contributes to increased inflammation and compromise of the immune system.

7. Exercise: Even more so than nutrition, exercise has the capacity to protect and even enhance the immune response.

8. Self-Care Practices including stress management, sleep, yoga, oil massage and therapies to feel rejuvenated.

9. Eat a nutritious diet.

 

 

SOURCES OF NUTRIENTS:

Omega 3s: Cold-water fish (salmon, sardines, fresh tuna, halibut), walnuts, flax seed, soybean and canola oils, brussel sprouts, kale, spinach.

Antioxidants: Oranges, cantaloupe, papaya, apples, berries, sweet potato, broccoli, carrots, spinach, kale, bell peppers, asparagus, onions, garlic, beets, red/ yellow spices.

Zinc: Legumes (beans), 100 percent whole wheat, beef, pork, chicken, spinach, oysters, yogurt, pumpkin seeds, cashews, dark chocolate, mushrooms, fortified cereals 

Iron: Red meat, dark-green leafy vegetables (spinach, collard greens), fortified cereals, slow-cooked beans, artichokes, black strap molasses, tofu, quinoa, prunes.

Vitamin D: Sunlight, fortified dairy and soy foods, salmon, tuna, mackerel, fortified foods (orange juice, cereals). Smaller amounts in beef and egg yolks.

 

IMMUNE BOOSTING FOODS:

Try including these items in your daily diet.

- Fruits : Oranges/ Sweet lime, Pineapple, Fresh Berries, Papaya, Kiwi, Guava, Tomatoes

- Vegetables : Carrots/ Beets, Spinach/ Palak, Cabbage, Cauliflower, Broccoli, Eggplant/Brinjal, Capsicum /Bell Peppers

- Nuts: Almonds (Soaked overnight), Walnuts,

- Green tea, Lemon, Garlic, Ginger, Turmeric

- Fluids:  2.5-3 litres per day (Plain water, coconut water, green tea, freshly homemade vit c fruit juices like orange juice, milk, buttermilk)

 

References :

https://www.fredhutch.org/content/dam/public/Treatment-Suport/survivorship/Healthy-Holidays/Staying%20Healthy%20Through%20The%20Holidays_2017_2.pdf

https://www.ncaa.org/sites/default/files/Foods%20to%20Promote%20Immunce%20Function%20Fact%20Sheet.pdf

https://www.clevelandclinicmeded.com/specialties/documents/RJF_Booklet_38singlepages.pdf