BOOST YOUR IMMUNE SYSTEM TO FIGHT OFF CORONAVIRUS
The increasing number of coronavirus cases have created a situation of panic amongst everyone. The markets are already out of stock for masks and sanitizers, as people are crazily stocking upon them. While it is good to take precaution but did you know that fear is the fastest and the most effective way to decrease your immunity. So, take all the precautions you feel will help you stay safe but you need to be able to feel fearless at the end of the day.
Despite
eating well, washing your hands frequently, sleeping properly, are you in a
constant state of panic and fear about catching the virus? Well, you are doing
nothing but inviting the infection upon yourself. Fear is one thing that can
lower your immunity and make you susceptible to the deadly virus.
IMMUNE SYSTEM
The immune system is
the body's defense against infections. The immune (ih-MYOON) system attacks
germs and helps keep us healthy.
Immune system
is a collection of billions of cells that travel through the bloodstream. These
cells move in and out of the tissues and organs, defending your body against
foreign bodies, like bacteria, viruses and cancerous cells. A healthy immune
system reduces your chance of viral infection and flu. With these natural ways
to boost the immune system, you can achieve a healthy immune system.
During the Flu or viral season,
many of your mates might get sick but some would stand tall even when everyone
in their home is sick with the flu. Have you ever wondered, how some people get
sick very often and some are more prone to catching cold or viral infection?
It’s all about the body’s immune system. The immune system is the first line of
defense of our body against an alien microorganism entering the body. Stronger
your immune system, lesser would be the chance of you falling ill. But then
again, having a strong immune system doesn’t make you invincible.
With little change in your diet and
routine, you can ensure that your immune system is strong enough to protect you
against the virus infection. From sleeping for 8 hours to walking in the sun to
eating a balanced diet, the ways are simple but they can really be helpful if
followed. Follow them and witness the change in your body’s strength to fight
illness.
THE TWO TYPES OF IMMUNE CELLS (LYMPHOCYTES)
B cells: These produce antibodies that are released into the fluid surrounding the body's cells to destroy the invading bacteria and viruses.
T cells: They see the picture, opposite. If the invader gets inside a cell, these cells lock on to the infected cell, multiply and destroy it.
The stress hormones, the corticosteroid, can suppress the effectiveness of the immune system (lowers the number of lymphocytes). The suppressed immune system as we know is the easiest way to fall sick. Not just this, stress can also have an indirect effect on the immune system as many people use unhealthy behavioural coping strategies to reduce their stress, such as drinking and smoking.
Stress is linked to headaches, infections (flu), cardiovascular disease, diabetes, asthma and gastric ulcers. It also affects the immune system by raising the blood pressure. Eating sugar and ultra-processed foods can increase inflammation and suppress your immune function. So, take all the necessary precautions and do not panic.
Thus following
lifestyle changes are highly recommended to boost your immunity.
1. REDUCE
STRESS
Chronic stress suppresses the
immune response of the body by releasing the hormone cortisol. Cortisol
interferes with the T-cells(a specific white blood cell) to reproduce and
receive signals from the body. Cortisol also reduces the antibody secretory IgA,
which lines the gut and respiratory tract, which are our first line of defense
against pathogens. To keep your stress in check, practice yoga, meditation or
deep breathing in your regular routine. When we're stressed out our body
produces stress hormones which tax the immune system. So one of the most
important ways to boost immunity is to reduce stress. To reduce stress,
it's key to ensure you have work life balance, take breaks when you need them
(both short "water-cooler" breaks and longer vacations), and to
employ some calming or relaxing stress-reduction techniques. And if you're
already feeling really stressed out taking adrenal support supplements can be
helpful.
2. STAY AWAY
FROM TOXINS
Toxins can be devastating for the immune system. For
example, mycotoxins from mold are notorious for destroying immunity.
Many other toxins seem to have detrimental impact on immunity as well. So try
to minimize exposure to chlorinated drinking water, pesticides, aromatic
hydrocarbons heavy metals, air pollution, and food additives. Liver
detoxification is essential to reduce toxins burden on our body.
The saying, “an apple a day keeps
the doctor away” can actually be true as consumption of vitamins can boost your
immune system. Vitamin A, B6, C, D and E can help increase the strength of the
immune system. Vitamin C is the biggest booster of all and lack of it can cause
several diseases including Scurvy. You can get Vitamin C from citrus fruits
like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin
supplements from your doctor; however, natural intake through
food is the best way.
Colostrum is the referred to the
first milk from nursing mammals. The advantage of being breastfed is the intake
of protective antibodies you get from your mother. These antibodies help you
fight through early years of your life. These antibodies are the reason that
the breastfed children are healthier and have less risk of catching a cold or
allergies. We can harness the antibodies of first milk even when we are adult.
In powder form, obtained from cows, goats and other mammals, these antibodies
can be mixed with water, juice and shakes.
Vegetables, fruits, seeds and nuts
are loaded with nutrients that are essential for our immune system. Consuming
them on a daily basis boosts the immunity. For healthy liver, cruciferous
vegetables like Kale, Broccoli and Cabbage should be included in daily diet.
Healthy liver ensures the body’s’ natural detoxification process.
Herbs like AHCC, Echinacea,
Elderberry, Andrographis and Astragalus can help reduce the duration and
severity of illness. On top of that, using vitamin and mineral supplements
provide the necessary nutrients for a strong immune system.
7.
EXERCISE, BUT NOT TOO MUCH
Exercise can be one of the best things to do to boost
immunity. But we have to be careful because too much excercise is stressful on
the body and can be tough on our immune system. So just keep the other tips in
mind: Keep stress low, and if you're tired, then rest.
Working out on a regular basis has
been scientifically proven to boost the
immune system. Regular exercise
mobilises the T cells, a type of white blood cell which guards the body against
infection. However, continuous rigorous workout weakens the immune system,
leaving you prone to flu and viral infections.
8.
SLEEP WHENEVER YOU'RE TIRED
Lack of sleep can cause the
inflammatory immune response to activate, reducing the activity of T cells in
the body. This can weaken your immune system and response to vaccines. Try to
sleep for 7–8 hours and avoid having an all-nighter. If you happen to be
travelling in different time zones on a regular basis, consume 2–3mg of
Melatonin to reset the circadian rhythm. By not sleeping enough, we increase
stress and hurt our immunity. If we're drinking caffeinated drinks all the time
we may not even realize just how tired we really are. Because sleeping is
important to rebuilding a struggling immune system, we need to let
ourselves sleep as much as we need.
Mushroom are nature’s way of
breaking down the organic matters to convert it into fertile soil. One of the
healthiest food on the planet, mushrooms are rich in essential nutrients and
minerals. Some of the mushrooms that are really good for immune systems are — A
Turkey tail mushroom, Maitake and Shiitake Mushrooms, Tremella Mushrooms.
Stop the habit of smoking because
not only does it increases the risk of cancer but it also impairs the immune
system. Smoking is said to have a negative impact on both adaptive and innate
immunity. It can also increase the chances of developing harmful pathogenic
immune responses and smoking also reduces the effectiveness of your immune
system’s defenses. However, if you still wish to continue, there are
alternatives like the use of nicotine patches or electronic cigarettes
which help to quit smoking and less harmful.
11. STEP OUT IN THE SUN
Stepping out in the natural light
is one of the major contributors to the production of Vitamin D in our body.
Vitamin D is essential for healthy functioning of the immune system as it helps
the body to produce antibodies. Low level of Vitamin D in the body has been
termed as one of the major reasons for respiratory problems. A brisk walk in
the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in
the body.
With these little efforts and
tweaks in your daily routine, you can ensure a healthy immune system. A healthy
body is not just about being healthy from the outside but also ensuring a
stronger immunity and these 11 natural ways to boost your immune system can
help you achieve the goal of a healthy body. These steps would reduce the
toxins in the body and would provide the needed nutrients which are essential
for your health. Keeping a check on the immune system is not only going to keep
you safe from getting sick but it will also help you prevent diseases like
cancer in the latter half of your life. Also, these natural ways can help you
age gracefully.
12.
CONSUME IMMUNITY-BOOSTING VITAMINS
To support your immune system, you can eat immunity
supporting foods like citrus fruits, garlic, broccoli, and spinach. If your
immune system is already weak, it can also be helpful to supplement with key
vitamins and minerals that may have become depleted like Vitamin C,
Vitamin B, Vitamin D, and Zinc. Most effective way to get high doses of Vitain
C, Vitamin B and Zinc is intravenously (IV).
13.
REDUCE INFLAMMATION
Sugar, processed meat, vegetable oils, and alcohol tend
to be inflammatory foods so they busy the immune system, leaving other
problems in your body unaddressed. That's why it can be really helpful to
remove these inflammatory foods if we want a healthy immune system.
Some of the best ways to boost
immunity for women are as follows:
- Limit alcohol, it suppresses the functioning
of immunity when consumed in excess.
- Avoid processed, microwaved and canned foods
as they are very difficult to digest due to preservatives.
- Use more turmeric, black pepper, cumin, and
coriander as they boost functioning of immune system.
- Sip on hot water or fresh ginger tea
throughout the day to boost the digestion.
- Eat lots of salads and leafy vegetables to get
your vitamin A,C and B6, folic acid, iron etc
- Sleep well no matter what. 7 hours at least
- Eat food on fixed timings every day and fixed
intervals. Give yourself priority.
- 30-40 minutes of physical activity, may be
simple walking is a must along with spending 20 min in sunlight for the
daily dose of vitamin D.
- Hygiene should not ignored be, washing hands
to vaginal cleaning. It’s basic and must.
By taking these actions, we can
help prevent ourselves and our loved ones from suffering significantly from the
coronavirus.
Dr. Suchi Gupta's Gynae Clinic
(Gynaecologist in Gaur City, Greater Noida West, Noida Extension)
Shop No 130, FF, Gaur City Plaza Market, West, Gaur City 1 Rd, Greater Noida, Uttar Pradesh 201301
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