Healthy route to immunity

Mona

Though the statistics are alarming, fear is slowly being replaced by acceptance that one has to learn how to live with Covid-19. However, there is much pressure on the immune system, which is a complex network made up of specialised cells, proteins, tissues and organs located throughout the body, although the bulk of it resides in the gastrointestinal track.

“An important factor to remember is that immunity doesn’t develop in a day. One needs to have nutritious food consistently,” says Sunita Malhotra, Chief Dietician & Head, Department of Dietetics, Post Graduate Institute of Medical Education & Research (PGIMER). With over-the-counter ‘immunity boosters’ being the latest rage, Malhotra suggests, “Basically it boils down to as simple as a traditional meal.”

Stimulate the system

“The nutrients which support and stimulate immune system are called immune-nutritional elements,” says Madhu Arora, Chief Dietician, Department of Dietetics, Government Medical College and Hospital-32.

• Carbohydrates are fuel for the immune system. These are found in cereals, pulses, potatoes, sugar and jaggery. Ensure that you have complex carbohydrates – whole grains, cereals.
• Fats play an active role in the absorption of vitamins A, D, E and K. Conjugated linoleic acid present in meat and meat products stimulates the immune system. Balanced supply of omega-3 and omega-6 fatty acids is important too; corn, flax seeds, walnuts, fish oil and nuts are a healthy source.
• Protein plays an important role in the formation of natural and acquired immunity. Good quality protein can be obtained from egg, cheese, milk, skimmed milk powder, soya-bean, watermelon seeds, groundnuts et al.

Boost it up

• For good immunity, proper sleep of seven-eight hours is a pre-requisite.
• In this sweltering heat, consume a minimum of eight-ten glasses of water. Opt for lemon, coconut water, lassi, sattu ka pani, ice tea etc.
• Low levels of vitamin D are found in different age-groups, so take the prescribed dosage.
• Avoid foods that have high quantities of sugar or maida.
• Salmon, salads, smoothies, antioxidants, spices, and supplements such as zinc and omega-3 fatty acids, are a must. Colourful foods, such as tomatoes, blueberries and beetroot are all high in antioxidants, which strengthens the immune system.
• Include raw garlic in your diet, as it stimulates the multiplication of white cells and increases the efficiency of antibody production.

Remember the basics

Deep breathing, light food and a cool mind are important for good health.

• “To ensure that you are eating healthy is simple – as long as you have all the colours in Indian flag as part of your diet, you are good,” says Dr Arun K Aggarwal, Professor, Community Medicine & School of Public Health, PGIMER.
• Those into regular exercise should continue. However, those who do not do exercise even for a single minute, take baby steps. Learn the five-minute quick yoga that includes stretching of various parts of body, along with some breathing exercises. Gradually increase the time. “Breathing exercises are very important for not only a healthy respiratory system, but for overall immunity,” says Dr Aggarwal.
• “Optimal functioning of the immune system is dependent on feeling good,” writes Marcey Shapiro in Freedom From Anxiety. Sleep enough, exercise the body as well as the mind; remain positive.

Plan the meals

• Breakfast: Kefir smoothie made with fruits such as papaya, pineapple and berries.
• Lunch: Mixed leafy green salad served with salmon, turkey, chicken, simple sauerkraut or Miso soup with tofu.
• Snack: Sprouted tortilla chips with spinach hummus.
• Dinner: Choice of fish, chicken, beef; garnish with pickled garlic, rosemary and lemon.

(Madhu Arora, Chief Dietician, Department of Dietetics, GMCH-32)