Health, Immunity, AND Nutrition

Immunity is strongly influenced by nutrition. The human body’s immune system is designed to protect against all organisms and toxins that can damage organs and tissues. The immune system eliminates threats using enzymes and other detoxifying methods. Maintaining and improving our health and immunity is essential.

It is important to understand the macro- and micronutrients of food in order to eat healthily. Obesity and excess or deficit of nutrition can damage our immune system.

Nutrition:

Food is made up of macro- and micronutrients. Macronutrients such as carbohydrates and protein are required in greater quantities. Our body needs micronutrients in smaller amounts, such as vitamins and minerals. In order to maintain a balanced diet, you must consume the right amount of nutrients. It is important to consult a specialist as the amount of nutrients varies with each individual depending on their body type.

Some dietary guidelines:

Micronutrients (vitamins and minerals)and phytonutrients are found in fruits, vegetables, and greens. They also occur in nuts and whole grains.

The guidelines are

• These supplements enhance the immune system, both adaptive and native. They also prevent infection.

• They control inflammation, regulate the immune system and prevent tissue damage.

• Immune memory formation helps to prevent re-infection by the same pathogen.

• They can remove/scavenge large amounts of oxidant species, or toxins, produced by the body when it is infected and during the immune response.

• Increases in beneficial probiotic bacteria that promote good immune function reduce inflammation and increase the number of healthy bacteria in your intestine.

Micronutrients like Vitamins A, D, E, and Vitamin C and B and minerals, such as selenium and iron, copper, zinc, etc. For optimal immune function, phytonutrients, amino acids, and fatty acids are essential. These nutrients and phytonutrients also perform many other immune functions.

Vitamin A, for example, maintains the structure of the epithelial mucosa of the respiratory tract and increases mucosal immune function (critical to the prevention of respiratory infections). Vitamin E, beta-carotene and vitamins C and B, Zinc, and Selenium are potent antioxidants that reduce oxidative stress.

Balance your diet to provide all the nutrients your body needs.

• Reduce the intake of highly processed food and opt for whole grains instead.

• Include whole grains and dals in your diet on a regular basis.

• You have to include milk and dairy products in your routine every day.

• Regular consumption of an egg is recommended.

• Moderation is allowed for meat and poultry.

• In your diet, include 4-5 servings each of fruits and vegetables.

• Avoid eating too much fat (3tsp/day is ideal – preferably more than two types of oils).

• Sal (no more than 5gm/person/day).

• Avoid carbonated drinks, packaged juices, and other products that are high in sugar and low in nutrients.

• Sugar has no nutritional value, so keep your intake to a minimum.

• Maintain an ideal body weight. Underweight, overweight, or obese – both impair immunity and increase inflammation.

• To boost your immune system, keep yourself hydrated by drinking enough water.

Too little or too much of anything can make you more susceptible to infection. Following a healthy, balanced diet will help maintain immunity.

Avoid smoking and alcohol, as they can negatively affect your immunity. They also increase the severity and risk of infection.

Immunity:

Immunity is affected by many factors:

• Gut-health diet

• Exercise and Stress

• Rest and sleep

• Maintain hygiene

Gut Health and Immunity:

The gut is the first line of defense against disease. Taking care of your gut health will help you maintain your immunity. According to research, “the Microbiome” is vital for our gut.

This Microbiome is composed of more than 100 trillion little creatures who live and thrive within our digestive system. The Gut Microbiome’s composition changes over time due to dietary factors and environmental influences. The bacteria can be harmful and cause health problems.

However, the probiotics (beneficial bacteria) are important for overall health. Knowing that a diet high in probiotics will help maintain or improve gut microbiota is important.

Good examples are Sauerkraut, fermented vegetables, Kefir, and Curd. More helpful bacteria abound in these meals than in some probiotic pills. Including them into your diet will promote immune system and digestive health.

Sleep, stress, and fitness:

• Improve sleep patterns: Sleep 7-8 hours. Sleep at the same time each day.” At night when the body is resting, the immune system is busy trying to repair the body and maintain health. In order to restore and improve the body and it’s functions, one must achieve sufficient sound sleep.

• Exercise: How to prevent stress and strengthen the immune system in the shortest possible time. They will help reduce stress through practicing yoga and moderate exercises. It will help to improve the circulation and the blood flow which will then help oxygen and nutrients to be transported all over your body.

• Mediation: Stress and immunity are decreased by it. Every day for 10-30 minutes.

Maintain hygiene:

Many infections are avoided by personal hygiene practices like washing hands and or brushing your teeth.

• Wash your hands before preparing food or before eating.

• If you are handling meat or vegetables, wash your hands after you are through washing the food items.

• It is important to wash the vegetables, before storing them in the refrigerator, or before preparing to use on the stove-top.

• Touching your mouth, nose or eyes with a cloth, tissue or hand after coughing or sneezing.

Food Safety and Standards Authority of India has published guidelines on how to wash fruits and vegetables. They suggest:

• Do not discard the packet in which the fruits and veggies were purchased from the vendors, but keep them stored in that packet.

• If you wish to wash them, use potable water or clean drinking only.

• It is also important not to wash fresh produce using soap, disinfectants or wipes.

• The fruits and vegetables, however, have to be stored in the refrigerator. The other part of the product can be kept in baskets or racks at the room temperature.

• Just wash the fruits or vegetables with soap and disinfectants; else, wash only.

• Usually, most of the time, the sink and the area where washed food are cleaned also want attention. Should it happen on the floor, you must quickly wipe it using a cloth.