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Today, as the world battles the deadly corona virus, one factor which comes to mind is – ‘build your immunity’. A healthy immune system provides a barrier to the entry of pathogens (bacteria, viruses, etc.). In case they do enter, the immune system activates the production of WBCs (white blood cells) and other chemicals called antibodies whose function is to attack these invaders (also called antigens) and destroy them. Stronger the immunity, better is the body equipped to fight infections. Health experts have advised that besides social distancing, maintaining a positive health balance will improve immunity. This can be achieved by adopting a
3-way formula –
Eating a balanced diet
Fitness (exercise and yoga)
Good sleep
I. BALANCED DIET
Focus on eating a well balanced diet, comprising of macro-nutrients (carbohydrates, proteins, fats) and protective nutrients (minerals and vitamins).
The macro nutrients eaten in right amount will help maintain a healthy weight, an active metabolism, provide energy for various functions of the immune cells and also assist in generating new immune cells. Take healthy carbs from whole grains, whole fruits, avoiding sugars and refined cereals.
Fats are essential but concentrated sources of energy. So added fats to your meals should be around 30g a day which includes at least 1 teaspoon of ‘desi ghee’. The fats should be liquid at room temperature, e.g., mustard, soybean, rice bran, etc. Omega-3 fatty acids as found in fatty fish, nuts and seeds, soybean oil need to be included as they improve cell membrane fluidity, immune response and have anti- inflammatory properties.
Good quality proteins are essential to boost immunity and make antibodies and WBCs. Focus on adding protein-rich food combined with 2 helpings of veggies in at least 2 meals. Suitable examples being ‘dal’, legumes, low fat dairy, tofu, soybeans, sprouts, eggs, fish and lean poultry.
Recent research suggests that the protective nutrients (vitamins and minerals) are essential for the health of the immune system. They facilitate energy production for the immune cells, are potent antioxidants and scavengers, maintain integrity of cell structures, thus providing a suitable barrier against pathogens.
During the pandemic, one must ensure their adequate intake with special emphasis on the following –
Vitamin B1 – as found in whole grains, nuts, oats, fish, seeds, legumes, eggs, asparagus, kale.
Vitamin C – found in amla, guava, citrus fruits, sprouts, green leafy vegetables,
Vitamin B6 – chicken, cold water fish, green leafy vegetables, chick peas are good sources.
Vitamin E – nuts, seeds and spinach are moderate sources.
Vitamin D – food sources are limited but it is synthesized in the skin on exposure to sunlight. Supplements are a good option.
Zinc – whole grains and milk are good sources. Read meat and poultry, baked beans, chick peas, cashews & almonds contain substantial amount.
These days, supplements of the above may be taken on the advice of medical practitioners. But do not over-drug yourself.
Build a Healthy Eating Plate emphasizing on fruits, vegetables, whole grains, legumes, nuts, moderate amounts of fish, low fat dairy and poultry, limiting the intake of red and processed meat.
Seasonal fruits and vegetables at least 5-6 servings a day provide the vitamins and minerals needed to keep immunity strong. More the colour on your food plate, greater the nourishment. Include orange and yellow bell peppers, carrots, yellow pumpkin, greens, beetroot, broccoli, kale. Try making ‘paushtik roti’ using soybean flour, ‘besan’, spinach, grated carrots. A steamed bowl of rice containing colourful veggies, cubes of ‘paneer’, sprouts makes a healthy meal.
HYDRATION: Ensure sufficient consumption of fluids : 8-10 glasses at least. Besides drinking water at room temperature, one can try fresh lemon water, clear soups, vegetable juices, tender coconut water, ‘rasam’, thin butter milk. Tea and coffee consumption should be reduced to not more than 2 cups a day as they are dehydrating. Staying hydrated can improve immunity. Water helps the body produce lymph which is a medium of transport of WBCs and other immune cells.
II. FITNESS
These days, you may not be able to visit a gym but fitness can be ensured by aerobic activities in the open – walking, jogging, cycling, gardening – as long as you keep a safe distance of about 2 meters from others. Experts are recommending 20 minutes of aerobic activities, 5 times a week. Yoga and meditation may be tried at home. It has many benefits, improves flexibility, breathing, blood circulation and is de-stressing.
III. STRESS AND SLEEP
A good night’s sleep of at least 7 hours duration is crucial for good health. To do this, manage your time, stress and anxiety levels. One may try soft music, meditation, a warm shower before sleeping. Avoid heavy meals at night and keep a minimum gap of 2 hours between your dinner and sleep time. Loneliness can impact mental and physical health. Use face time, video chats when alone.
A FEW OTHER TIPS TO FOLLOW
Play it safe
Order healthy food ( low in sugars, sodium, saturated fats) from a reliable source.
Ensure safe contactless home food delivery at your doorstep.
Wear a mask/shield and keep a safe distance from the delivery boy.
Wash your hands with soap and water after handling the delivery.
Keep the delivery (if not perishable) for a few hours before handling.
Cleaning and disinfection – wash fruits and vegetables under running water. May use a little salt/soda/vinegar mixed in water.
Cook your food to a safe internal temperature. Corona virus is killed by normal cooking temperature. Keep raw food separate from cooked food.
Research suggests that Covid can survive on plastic and stainless steel surfaces for about 72 hours, cardboard for 24 hours. The U.S. Centre for Disease Control and Prevention is of the view that surface contamination does not seem to be the primary way the virus spreads (instead it is through respiratory droplets expelled by a sick person). Yet, it is still advisable to wipe clean frequently touched objects and surfaces like door knobs, railings, faucets, on a regular basis.
To conclude – In order to fight and beat the pandemic, make healthy life style, good nutrition, fitness, restful sleep, a daily part of your life.
Stay clean, wear a mask and maintain social distancing.