We are constantly exposed to all kinds of diseases in our daily life, the main reason for which could be pollution and our busy modern urban life style. There is too little time for proper eating, relaxation or exercise. So we get tired & easily become lethargic and get mentally depressed. These are the ways the body informs that the immune system is low and you have to boost up to lead a healthy life.

The factors which improve our immunity are:

1, Rest and Relaxation

Stress and exhaustion lowers the immune system and deteriorates health. Try to get plenty of sleep as it is the only time the body is able to restore energy and recharge itself. The mind is also refreshed during sleep. If you have a hectic work schedule try catching up on your beauty sleep on weekends and rejuvenate yourself. Relax yourself by a cool bath, listening to music or a body massage. Do not think of your work problems while relaxing.

2. Good Nutrition

Balanced meals help to keep your immune system in proper condition. Fresh fruits and vegetables should comprise a large part of your daily meals. Proper digestion is very important and can minimise the over all growth of fat which are harmful for the immune system as they encourage the growth of harmful toxins in our body. Poor digestion hinders the creation of certain enzymes and chemicals which leads to ageing. Take more proteins which could include pulses, nuts, fish, and meat. Yogurt is also good for health and aids in digestion. The valuable immune boosting nutrients are present in minerals and vitamins A, C & E which are easily available in carrots lemon, garlic etc. Eat smaller meals at regular intervals, which prevent your blood sugar from dipping or rising sharply. This affects the mood, body weight and both physical and mental functions.

3. Give up addictions 

Smoking and drinking are the main addictions which are continued till old age and many people accept it as a part of life. Along with this too much of coffee and tea, that too on empty stomach loads your system with toxins and lowers your immunity. Caffeine and nicotine gives you a boost of energy but only for a short while. So instead of reaching out for a drink or a cigarette or coffee too often take a short walk, or drink cold water and splash some water on your face to boost you up.

4. Forget about the past and move on

Memories and past experiences may often make you feel bitter and you keep on blaming yourself for the mistakes made. To keep our immunity intact we must not allow such thoughts to plague our minds. If you do not get job satisfaction or you are fed up with personal relationships and experience a ‘stuck feeling’, don’t allow the frustration to grow. Be more tolerant and accept things as they are and make the best out of it. But do not break down and mirror yourself through other’s opinion. Do positive thinking and develop a positive immunity in yourself to protect yourself from all detrimental negative thoughts,

5. Live with nature

Greenery soothes the mind. So spend some time in natural environment where you can discover your own self and sort out your problems yourself. If you keep on running around doing your job meeting deadlines, taking care of your family and friends your immunity will reduce as you tire yourself out. Look at yourself; know yourself and your capabilities and creativity. Review your old hobbies and be happy in doing them. Happiness rejuvenates you and boosts up your immunity.

6.  Laughter

Bring laughter into your life to enhance your immune system. Our happy state of mind has a strong influence system. If possible join “a laughing club” which exists in your neighbourhood. Many severe illness and disease can be cured with the help of laughter as it boosts up both your body and mind and a healthy spirit develops immunity

Partha Bagchi
Director- Stammering cure center
48, 23rd Main Rd, R.K Colony
Manjunath Colony, 2nd Phase
J. P. Nagar, Bengaluru- 560078
Phone: 098860 60037

The post How do you boost up your immune system? appeared first on Health Vision.

While seasonal influenza and other infections are now a regular occurrence, COVID-19 has now emerged as a new global public health concern. Nearly six million cases have been reported so far in India, with more than 33 million cases worldwide.

Countries across the globe, including India have put in place  a number of public health practices such as mask-wearing and social distancing. In addition, there are a number of public health practices to help reduce the spread of infection – regular hand washing, avoiding touching the face with unwashed hands, avoiding close contact with sick people, and disinfecting frequently touched objects.

While all of these play a critical role in minimizing the spread of illness, supporting the immune system with adequate nutrition is equally important to help reduce the risk and impact of virus infections.

How does nutrition support the immune system?

Essential and key nutrients work together to support a healthy immune system. These include vitamins A, B_­6, B₁₂, C, D, E, and folate, trace elements such as zinc, iron, selenium, magnesium, and copper, as well as the omega-3 fatty acids EPA and DHA. Consuming these key nutrients in optimal amounts is essential to support the complex immune system. Low levels of these nutrients can lead to lower resistance to infection.

Ensuring the intake of a variety of nutrient-rich foods, and consuming a well-balanced diet is the best and simplest way to obtain these nutrients. Also eat colorful vegetables and fruits; low-fat sources of protein, such as eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. Reduce saturated fats, trans-fats, salt or sodium, and sugar. If you do drink alcohol, do so in moderation.

How does the typical Indian diet measure up?

The typical Indian diet, while traditionally considered nutritious, is undergoing a shift towards high-fat, high-salt and high-sugar. A large number of Indians have a lower intake of fiber, vitamins and other micronutrients than needed. For example, our intake of Zinc, and Vitamins C and D is generally lower than what is required for optimal immune function. Also, while omega-3 fatty acids EPA and DHA are essential, a typical Indian diet may not include it in adequate quantities, since these are found primarily in fish oil. Add to this a sedentary existence, and these nutritional gaps can lead to lower immunity levels, and lifestyle diseases.

How can we ensure proper nutrition, and thus, better immunity?

Consuming nutrient-dense foods and a well-balanced diet is the best way to obtain these desired nutrients. However, this may not always be possible, especially for certain populations or groups of people.  In these cases, nutritional supplements offer a reliable and safe option to complement the diet, fill any nutritional gaps, and help support the immune system. Companies such as Royal DSM are at the forefront of enabling these nutritional innovations, supplying nutritional ingredients for industries such as F&B, dietary supplement, early life nutrition, medical nutrition and nutrition improvement.

In addition to public health practices that help reduce the spread of infection, the following dietary routines can help to reduce the risk and severity of virus infections:

1. A daily multivitamin and trace element supplementation is recommended to help meet the optimal intake of the micronutrients mentioned above.
2. For some micronutrients, such as vitamin C and D, intake above the nutrient requirements may better support optimal immune function.
3. Nutrient intake should ideally come from a well-balanced diet, which may not always be possible.
4. Nutritional supplements offer a safe option to complement the diet and eliminate potential nutrition gaps.

While public health measures are key to minimizing the spread of illness in communities, nutrition is equally critical since it helps supports optimal immune function.

Mr. Rajesh Sahetiya, Director
Human Nutrition and Health (India/South Asia)
DSM India Pvt Ltd.

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Stress is the cause of many diseases. Stress affects muscles, tissues, blood vessels and organs. It speeds up heart rate and respiration, raises blood pressure and body temperature and can interfere with metabolism, appetite, digestion, fertility and sleep. Stress can affect immune system, impairs memory. It can make a person obese or undernourished.

Recommendations for reducing stress:

1. Meditation – repetition of a sound, prayer, phrase or muscular activity ( i.e. a mantra, minimizes distracting thoughts and invokes the relaxation response )

2. Music therapy – music decreases cortisol, epinephrine and nonepinephrine. Listening results in significant increases in caring, relaxation and mental clarity

3. Dance therapy – psychotherapeutic use for emotional and physical blending of the individual. Can be used by patients with eating disorders to express feelings and release tension.

4. Aroma therapy – aroma of oil extracts from plants applied via massage, baths, hot or cold compress. Citronella, eucalyptus and sage elicit relaxation, response; lavender and sandalwood induce meditative state.

5. Humor – humor is life-affirming – we can laugh at ourselves. May help relieve anxiety, depression, insomnia and emotional stress.  We can’t control life, but we can control how we view things and our emotional response.

6. Sleep – deep sleep enables nervous system to function well. It helps to concentrate remember or analyze

7. Rearing a pet – keeps the person busy and the pet reciprocates affection.

Holistic nutrition requires the understanding that food choices affect physical health, mental wellness as well as spiritual development.

Jayashree Bafna
Consultant Dietician
Family tree clinic , Nanjappa road,
Bengaluru Karnataka – 560027
Email- jayashreebafna10@gmail.com
Mob : 9916393029

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There is a patrolling army inside you that battles every unwarranted intruder to keep the system secure. It rushes to the site at the first sign of danger to heal and seal the bruises and protect your fortresses from bacteria and viruses. Just like us, these gladiators need food to survive and stay as heroic and effective as they truly are!

Yes, you’re right! This army is our immune system – the defense mechanism of our bodies that averts diseases and infections. We would fall sick more often and recover late without it. Hence, it is imperative to consume food that boosts it as well. Here’s how you can do so: Superfoods for immune system

1. Vitamin A-rich foods: Vitamin A is an anti-inflammation vitamin and enhances immune function. It plays regulatory roles in cellular immune responses and has a therapeutic effect in the treatment of various contagious diseases. Its sources include orange and yellow coloured vegetables and  fruits  such as sweet potato, carrot,papaya, mango, dark green leafy vegetables like spinach, fish liver oil, etc.

2. Vitamin C-rich foods: One of the prime immunity boosters, citrus fruits like amla, lemon, lime, etc. or food-like broccoli, bell pepper, papaya, strawberry and other berries, etc. have Vitamin C and antioxidants loaded in them.

3. Vitamin B6 (Pyridoxine): It supports biochemical reactions in the immune system. Green vegetables and wholegrain cereals such as oatmeal, wheat germ, and brown rice amongst others are rich in Vitamin B6.

4. Vitamin E-rich foods: It is a powerful antioxidant that helps the body fight off infection. It is found in seeds of sunflower, muskmelon, watermelon, pumpkin, chia seeds, etc.

5. Zinc-rich foods: Simply put, the lack of zinc in our bodies leads to growth retardation and causes immune dysfunctions. Tofu, lentils, mushrooms, low-fat yoghurt, sesame seeds and oatmeals are rich sources of Zinc and should be binged upon regularly.

6. Greens:Spirulina, moringa, wheatgrass have multiple benefits that amp up your body’s defence mechanism at various levels.

7. Sprouts: The germinated seeds act as a powerful stimulant for the white blood cells that fight off infections and diseases, thereby building the immune system.

8. Salads: Made of different vegetables combinations such as carrot, bell peppers, Cabbage, spinach, and broccoli are good sources of vitamins A, C, and E, as well as folate, antioxidants, and fibres. Also the combination enhances nutritional properties.

9. Herbs: Garlic, ginger, turmeric, Tulasi/basil, pepper, dry ginger, cinnamon, etc. not only spice up your palate but also flush out sinuses from the body.

10. Probiotics: Curd and buttermilk and other fermented foods have good bacteria and help boost the immune function. It stimulates the body’s response to fight diseases and promotes their growth in the gut.

Strengthen the immune system: – superfoods for immune system

Our immune system is very finely tuned. A weak immunity leads to colds and infections while a hyperactive one brings out allergies and other autoimmune disorders. Hence, a balance is crucial to maintain it. Though the list is long, here are 8 ‘S’es one can easily remember that strengthen the immune system:

1. Salads: Salads don’t just act as a healthy accompaniment to your meals but also help in cell function, integrity, and development.

2. Smoothie: Smoothies and shakes, minus the sugar, are good nutrition- and water-sources. Consuming smoothies is also a delicious way to add most vegetables in your diet.

3. Sprouts: Easy to digest, the powerhouse of nutrients that can be enjoyed as a breakfast or accompanied with the main course.

4. Superfoods: An exciting combination of plants, fish, and dairy products that are abundant in nutrients and confer exceptional health.

5. Seeds and Soaked nuts: Overnight soaked nuts and seeds are rich in Vitamin E, Omega-3 fatty acids, magnesium, phosphorus, and other minerals that regulate and maintain immune system function.

6. Supplements: They help fill in the gaps in our diet if we miss out on extracting certain nutrients naturally (such as Vitamin D from sunshine).

7. Sleep: As we sleep, our immune system releases proteins called cytokines. They are helpful when we have an infection or inflammation, or when we’re under stress. So, sleep like a baby!

8. Stress: Stress weakens the immune system and is detrimental to the physical and emotional well-being.

Maintain your good health:

In addition to this, be hydrated, exercise regularly, and maintain a healthy weight. Maintaining good health is a matter of self-discipline and correct guidance.

1. Warm drinks first in the morning: It helps detoxify the body, maintains right electrolyte balance, increases metabolism, immunity, and whatnot!

2. Yoghurt for Breakfast: Yogurt helps in weight management. It is a great source of Vitamin D and reduces the risk of heart diseases.

3. Sunlight for Vitamin D: A study revealed that getting adequate Vitamin D, either through food or sun exposure, can help lower your risk of catching colds.

4. Frequent tea-time with green tea: Sip in your favourite green tea at regular intervals. Rich in polyphenols and potent plant extracts, it powers your immunity and detoxifies the system.

5. Foods that should be mandatory: All superfoods that represent vegan, dairy, or non-vegetarian products.

6. Garlic to the rescue: Garlic is a low-calorie immunity-boosting superstar. It adds a zing to your cuisine and aids in fighting infections.

7. Snacking with nuts: Distance yourself from junk and unmindful eating. Consume a handful of nuts when feeling hungry.

8. Exercise can never go wrong: In this regard, simple but regular yoga or zumba practice would also suffice.

9. Self-time and Family time: Meditate and spend good time with your loved ones to re-energize yourself.

10. Drink plenty of water: Water intake should always compensate for water loss or it could lead to fatal results.

11. Spicy Soups and Light dinners: Nighttime is meant for the body to relax and recharge itself. So, don’t overload your system with heavy dinners.

12. Get enough sleep: You don’t have to feel guilty of sleeping for extra hours. A good sleep saves you from fatigue and other signs of over-exhaustion. Maintain a 2 to 3 hrs gap between dinner and sleep.

Immunity is related to lifestyle. Neither can it be created in a day nor destroyed. However, it takes constant efforts to develop a robust immune system that troubleshoots infections without bothering the subject. It is a long but conquerable fight. So, what could’ve been a better time than this to focus on ‘immunizing’ your ‘immunity’?

Suhasini Mudraganam
Chief Nutritionist
Truweight

The post Superfoods for immune system – Immune your immune system appeared first on Health Vision.

A strong immune system helps to keep a person healthy. The immune system consists of organs, cells, tissues and proteins together. These carry out bodily processes that fight off pathogens, which are the viruses, bacteria and foreign bodies that cause infection or disease. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies and kill them. Incorporating specific foods into the diet may strengthen a person’s immune response.

1.Bluberries: Blueberries contain a type of flavanoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. This flavanoids play an essential role in the respiratory tract’s immune defense system.

2.Dark chocolate: Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by  protecting the body’s cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat in moderation.

3.Turmeric: Due to the qualities of curcumin, turmeric improves a person’s immune response. Curcumin has antioxidant and anti-inflammatory effects.

4.Broccoli: Broccoli is another source of Vit-C. It also contains potent antioxidants, such as sulforaphane. It is a good choice of vegetable to eat regularly to support immune system health.

5.Sweet potatoes: Sweet potatoes are rich in beta carotene, a type of antioxidant that helps to make skin healthy and may even provide some protection against skin damage from ultraviolet rays.

6.Spinach: Spinach may boost the immune system as it contains many essential nutrients and antioxidants including –Flavanoids,Carotenoids,Vitamin-C,Vitamin-E. Vitamins C & E can help support the immune system. This flavanoids may help to prevent the common cold in otherwise healthy people.

7.Ginger: Ginger has anti-inflammatory and anti-oxidative properties that helps in preventing illness.

8.Red bell pepper:Red bell pepper contain twice as much vit-C as citrus. They are also a rich source of beta-carotene. Besides boosting your immune system, Vit-C help maintaining healthy skin. Beta carotene helps to keep  eyes and skin healthy.

9.Citrus fruits: It helps to build  immune system. Vitamin-C is thought to increase the production of white blood cells. These are key to fight infections. Popular citrus fruits include: Grapefruit, Oranges, Tangerines, Lemon, Limes, Clementines. Because your body doesn’t produce or store it, you need daily Vitamin-C for continued health. Almost all citrus fruits are high in vit-C.

10.Garlic: Garlic may  help to lower blood pressure and slow down hardening of the arteries. Garlic’s immune boosting properties seems to come from a heavy concentration of sulphur containing compounds such as Allicin.

11. Yoghurt: Look for yoghurts that have “live and active cultures”. These cultures may stimulate your immune system to help fight diseases. Try to get plain yoghurts rather than the kinds that are pre flavoured and loaded with sugar. You can sweeten plain yoghurt yourself with healthy fruits and a drizzle of honey instead. Yoghurt can also be a great source of vitamin-D. Vit-D helps regulate the immune system and is thought to boost our body’s neutral defenses against diseases.

12.Almonds:  When it comes to preventing and fighting off colds, Vitamin-E tends to take a backseat to Vitamin-C. However, Vit-E is key to a healthy immune system. It’s a fat soluble vitamin, it requires the presence of fat to be absorbed properly. Nuts such as almonds, are packed with the vitamin and also have health fat.

13.Green tea: Both green and black teas are packed with flavanoids, a type of anti-oxidant. Where green tea really excels is in its levels of epigallocatechein gallate, or EGCG, another powerful anti-oxidant. EGCG has been shown to enhance immune function. Green tea is also a good source of the aminoacid L-theanine. L-theanine may aid in the production of germ fighting compounds in your T-cells.

14.Papaya: Papaya is another fruit loaded with vit-C. You can find 224% of the daily recommended amount of vit-C in a single papaya. Papayas also have a digestive enzyme called papein that has anti-inflammatory efcets. Papaya have decent amounts of potassium, B complex vitamins and folate, all of which are beneficial to overall health.

15.Kiwi: Like papaya, kiwi fruit also has full of essential nutrients, including folate, potassium, vit-K, vit-C. Vit-C which boosts (immune) white blood cells to fight infection. kiwi’s other nutrients keep the rest of our body functioning properly.

16.Sunflower seeds: Sunflower seeds are full of nutrients, including phosphorus, magnesium and vit-B6. They are also incredibly high in Vit-E, a powerful anti-oxidant. Vit-E is important in regulating and maintaining immune system function. Other foods with high amounts of Vit-E include avocados and dark leafy greens.

17.Button mushroom: They give you the mineral selenium and vit-B complex(riboflavin & niacin), that helps you in several ways. If you are low on selenium, you may be more likely to get a more severe flu. Riboflavin and niacin play a role in a healthy immune system.

18.Watermelon: Its not only refreshing. When its ripe, it also givest plenty of an anti-oxidants called glutathione. It strengthens the immune system .

19.Tomatoes:    Just one medium sized tomato contain more than 16 mg of Vit-C, which is a proven fuel to body immune system. Vit-C is shown to be a vital part of the strength of the body’s phagocytes and T-cells, two major components of the immune system.

Dr.Nandhini V. Mohan &  Dr Venkataramana Hegde
Veda wellness center
Nisarga Mane Sirsi
Uttarakannada District.

Ph:9597019032/  9448729434  Email : nisargamane6@gmail.com

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