How to boost your immune system ( Covid 19 )

                  HOW TO BOOST IMMUNE SYSTEM 

During the recent coronavirus (COVID-19) pandemic, many of us are concerned about staying healthy and maintaining a healthy system . Doing so can benefit your body and boost your defenses against viruses, bacteria, and other pathogens. On the subsequent slides, I'll cover topmost immunity boosters tips to assist you and your body stay strong to repel infections. Here these are :-

EAT FOOD RICH IN VITAMINS AND MINERALS: 

    

VITAMIN D

Vitamin D is usually related to the healthy development of bones, joints and muscles. But it's more efficient than this. it's been found to adapt our immune responses, which a deficiency in it are often a trigger in autoimmune conditions and susceptibility to infections. vitamin D is primarily made up of a reaction of the sun on our skin. During the winter months, when the sun doesn't often shine through the clouds and is weaker when it does, this will be difficult to achieve  .

Some foods, including OILY FISH, EGG YOLK, MEAT AND OFFAL (internal organs), contain vitamin D in small amounts. However, for many of the population, a maintenance dose of vitamin D within the sort of a supplement is required over the winter months, recommended by the NHS at a dose of 10mcg Vitamin D3 daily.

Zinc:  Zinc is understood to be a crucial "micronutrient" for the system, and a deficiency of it may result in an impaired immune reaction.

There is even evidence to suggest that by taking a zinc supplement within 24 hours of cold commencing, it can reduce the severity and duration of the illness. Zinc can be found in many foods, including SEAFOOD, MEAT, BEANS AND PULSES.

B vitamins: Several members of the B vitamin complex, namely vitamin B6, B12 and B9, have been implicated in the immune response.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk and milk products, so where vegans are not adequately supplementing their diets they can develop a deficiency. 

Vitamin B6 is needed to absorb vitamin B12 and to make red blood cells and cells of the immune system. It can be found in foods including BEEF LIVER, CHICKPEAS, TUNA, SALMON, RICE, CEREALS AND ONIONS

Folic acid is naturally present in a wide variety of foods, including dark GREEN LEAFY VEGETABLES, FRUITS, NUTS, BEANS, SEAFOOD, EGGS AND MEAT.

These B vitamins have been found to have a role in the immune system, and a deficiency in them can alter the response of the immune system. This is by inhibiting the body's ability to make antibodies, white blood cells and other immune factors it needs to fight off infection. 

                                                

Vitamin C

Vitamin C has an essential role in normal immune function. It is found most richly in fruit and vegetables and aids the formation of collagen, wound healing and is an antioxidant. This means that it scavenges free "radicals", which are charged particles that can damage cells, tissues and genetic material, which can affect your immunity. 

Most of us can achieve the recommended daily amount of vitamin C by simply 

eating a large orange, though smokers may need a slightly higher intake as, 

according to the National Institute of Health, smoking can deplete the 

body's vitamin C. Most people turn to vitamin C after they've caught 

a cold. That’s because it helps build up your immune system. Vitamin C is thought to 

increase the production of white blood cells. These are key to fighting 

infections. Popular citrus fruits include:

·        GRAPEFRUIT

·        ORANGES

·        TANGERINES

·        LEMONS

·        LIMES

·        CLEMENTINES 

                       

DRINK GREEN TEA : Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process  destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

KEEP YOUR GUT HEALTHY: The microbiota is the community of trillions of bacteria, fungi and other microorganisms that colonise our bodies, and the microbiome is the collection of them in a particular environment, in this case, the gut.

Not only does the gastrointestinal tract harbour a vast microbiome, but it also contains a large pool of immune cells.The gut microbiome has been found to communicate with these immune cells, thus controlling how your immune system works and responds to infection. 

As such, keeping these bacteria healthy with prebiotics and probiotics may also keep your immune system functioning normally.

Again, supplements are not required for this as there are plenty of foods that contain these properties. Pre-biotics are essentially the non-digestible fibre that the bacteria 'feed' off, and probiotics are the beneficial bacteria themselves, and can be found in yoghurts, artisan cheeses and many fermented goods including KIMCHI, SAUERKRAUT, KEFIR, MISO AND KOMBUCHA. 

OMEGA 3 PLAYS ITS ROLE TOO :   Omega 3s are integral parts of the                                                         membranes that surround each cell in your body.

There are three forms of omega 3 fatty acids - EPA, DHA and ALA. ALA is what we call an "essential" fatty acid, which means that it must be consumed via our diet and cannot be made by the body.A number of studies have shown that omega 3 is associated with boosted B-cell activity which is a vital part of our immune system.  We can make a only small amount of EPA and DHA from ALA, so it is still important to get it from our diet too. ALA can mainly be found in PLANT OILS, NUTS AND SEEDS; and DHA and EPA, in OILY FISH. 

TAKE FOOD RICH IN ANTIOXIDANTS: They Protect Your Cells. Antioxidants are compounds in colorful fruits and vegetables that protect against free radicals. Free radicals can damage DNA and other cell components.

Fruits and vegetables in a wide  array of colors provide the best mix of protective antioxidants to boost overall health and immunity. EAT LEAFY GREENS, WATERMELON, CARROTS, BERRIES, BROCCOLI, ORANGES, KIWI, CANTALOUPE, and other brightly colored produce to give your cells and immune system all the natural protection they need to function at their best. Homemade chicken soup with carrots, celery, and other veggies can also be a boon to your immune system.

                                     

AVOID EATING JUNK FOOD: Processed foods including candy, soda, fast food, and snack foods contain empty calories that do not provide your body with vitamins, nutrients, or fiber. They often also contain chemicals and preservatives that are not good for your body.

 If you eat processed foods and instead of foods in their natural, unprocessed form, your body will be deprived of vitamins and nutrients that it needs to thrive. Ditch processed foods in favor of fruit, vegetables, lean meat, healthy fats, and whole grains to give your body and immune system everything they need to function at their best. Optimize your dietary habits to support your health.

EXERCISE:   In addition to dietary measures that support your immune system, exercise may also play a role. It has been found to enhance the body's immune response and improve its defence activity. Regular, habitual exercise resets the immune system, something known as "immunoregulation".  While the extent of this will clearly depend on the amount and type of exercise you do, the NHS guidelines are to incorporate at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week into your routine. 

There are many ways to continue an exercise program even when you are physically distancing"You'll be more susceptible to infection because you're diverted a huge amount of energy into building muscle and fitness — energy that is useful to the immune system."

AVOID STRESS AND GET  ENOUGH SLEEP:

While acute stress has been shown to be potentially beneficial for the immune system, chronic stress has been associated with the suppression of immunity. 

Chronic stress, however, is associated with consistently raised cortisol production which is a hormone that suppresses the immune system to a degree.  The results of a large study have supported the association of stress and a decrease in immune measures. A giggle or two is good for you. Not only does it make you feel better, there’s no downside. One study found that after people laughed out loud at funny videos, their immune systems worked better.

Without sufficient sleep, your body makes fewer cytokines. It is a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.

INTERMITTENT FASTING HELPS TOO: Many Studies Reveal that fasting lowered white blood cell counts, which in turn triggered the immune system to start producing new white blood cells. White blood cells (or lymphocytes) are a key component of your body’s immune system.   This means that during the fast, your body is running lean and mean with its white blood cells.             

Once you start eating again,  your stem cells kick back into high gear to replenish the cells that were recycled.  you fast every day, by eating all of your food in a 6-hour or 8-hour window. Or you can go with the more difficult strategy (but still easier than a 2- 3 days fast) where you fast for 2 entire days per week. Here, then, are two intermittent fasting strategies that have similar health benefits:

·    Time-restricted: eat lunch starting at 12 noon, and finish dinner by 8:00pm. Fast until the next day at noon (16 hour fast). Do this every day.

·   5:2 fasting: fast for 2 different days each week, which means eating just 500-700 calories worth of food and drink on those days. Eat normally on the other 5 days.  

HAVE A BETTER SEX LIFE: In a study of immunity in people in romantic relationships, people who had frequent sex (one to two times a week) had more immunoglobulin A (IgA) in their saliva. People who had infrequent sex (less than once a week) had significantly less IgA. IgA is the antibody that plays a role in preventing illnesses and is the first line of defense against human papillomavirus or HPV. But those who had sex more than three times a week had the same amount of IgA as those who had infrequent sex. The study suggests that anxiety and stress can possibly cancel out the positive effects of sex.