Keeping our inbuilt defence which is immunity strong
With many ailments reported all around us, we all need to keep our own defence mechanism, which is immunity strong. This involves adopting a healthy lifestyle and making choices that support the body's natural defense mechanisms. Let us explore each of these.
1. Nutrition Eat a Balanced Diet: Focus on whole, nutrient-rich foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
Include Immune-Boosting Foods: Citrus fruits (vitamin C) Garlic and ginger (anti-inflammatory properties) Yogurt (probiotics) Nuts and seeds (zinc and vitamin E)
Stay Hydrated: Drink plenty of water to support the immune system.
2. Regular Exercise Engage in moderate-intensity exercise, like brisk walking, swimming, or cycling, for at least 150 minutes per week. Avoid overtraining, as excessive exercise can suppress immunity.
3. Quality Sleep Understand the importance of sleep and do not compromise on this.
4. Stress Management Do all that makes you happy and do not neglect simple relaxation in life. We need to know we are not machines.
5. Hygiene Practices Wash hands frequently with soap and water. Stay up-to-date with vaccinations.
6. Avoid Harmful Habits Limit alcohol consumption. Quit smoking, as it weakens the immune system.
7. Sunlight and Vitamin D Spend time outdoors to get natural sunlight, which boosts vitamin D production. Consider supplements if you are deficient in vitamin D (consult your doctor).
8. Herbs and Supplements Herbs like echinacea, elderberry, and turmeric may support immunity. Supplements such as vitamin C, zinc, and omega-3 fatty acids can be beneficial if your diet lacks these nutrients (consult a healthcare provider).
9. Stay Connected Social connections can boost mental health and, in turn, immunity. Foster supportive relationships and engage with your community.
10. Routine Health Checkups Regular medical checkups help monitor your health and address issues early.
Doing all this can indeed make us tackle all the health challenges we may encounter to lead a healthy, holistic life.
By Jamuna Rangachari
