As the battle against the novel coronavirus continues with the absence of a vaccine or drug, relying on your immunity to fight the disease has become the norm. Understanding the nature of our immune system can explain why people don’t just drop dead whenever a new disease hits.
Our body’s immune system is designed to reactively deal with diseases. The human body is equipped with different kinds of immune defenses to fight against any infectious agent. This function essentially rescues us from various disease. In the case of a novel disease (not experienced previously by the body), the body needs to adjust to this new change, and then develop immunity against the new enemy. And one of the ways to further support our immunity is through nutrition. So, it makes sense to engage in healthy behaviors to support your immune function during this pandemic.
There is no such thing as “boosting” the immune system
However, before we get into how you can improve your immune system during these times, it is important to get acquainted with the fact that there’s no such thing as “boosted” immunity. There is no scientific explanation behind the concept of “boosting” your immunity. There are many questionable medicinal concoctions and folk remedies that claim to ‘boost’ your immunity. There is no dietary pill, trendy superfoods, wellness habits or even extreme exercises that can provide a boost to your immune system.
Claims of boosting immunity would mean finding a shortcut to a healthy immune system- which is not ideal. Giving your immune system a ‘boost’ would essentially mean to putting it into overdrive, which often results in inflammation and autoimmune disease(s). For instance, intake of multivitamins is often claimed to provide you with that extra boost to “maintain healthy immune function”. However, many researches assert that these multivitamins have no play in already healthy individuals. Vitamin supplements only tend to work if you are deficient.
Most people are able to get the essential vitamins and nutrients from their diets. Making healthier food choices would be more beneficial for better immune response. Nutrients found in variety of fruits, vegetables and food grains for promoting healthy immune system include:
- Protein and zinc: fish, lean beef, chicken, turkey, dairy products, eggs, legumes, & soy-based foods
- Omega-3 fatty acids: salmon, mackerel, tuna, flaxseed, walnuts, and chia seeds
· Antioxidant-rich foods: brightly coloured fruits and vegetables tend to contain the most amount of antioxidants- papaya, blueberries, cranberries, grapes, apples, sweet potatoes, broccoli, carrots, spinach, bell peppers, onions, beetroots, and mushroom
· Vitamin D: salmon, fortified foods (mushrooms, milk, orange juice, tofu, soy beverages, some cereals), and egg yolks
· Prebiotic- and probiotic foods: whole grains, kimchi, lactobacillus and bifidobacterium-containing milk, and yogurt
It would not be a smart choice to indulge in any “fad” diets as such diets can suppress immune function. This might also not be an ideal time to follow any high-intensity training which you are not used to. Engaging in regular light to moderate intensity exercises, yoga or even simply going for a walk would help energize your cells and improve metabolism.
Falling for such unsubstantiated methods would only mean falling for a false sense of security, that might actually take your mind off following more pragmatic ways.
The rules are simple- get enough sleep, exercise, eat a balanced diet, stay hydrated, and try not to be stressed. They might not be the most glamorous ways but have proven to work.
To Read More Nutrition Blogs.
