5 Ways to Upgrade your Immune System
Before you know ways to boost up your body’s defense system, you must acknowledge how courageously the health workers across the globe are working hard to save the lives of the COVID- 19 victims. In spite of being prone to this highly contagious illness, the commitment and selfless sacrifice of these frontline warriors is really commendable. To curtail the burden on the healthcare sector and prevent the exponential rise in the number of novel coronaviruses, all that we can do is upgrade our immune system by eating healthy and limiting harmful stuff. Lets see what can be included in the routine and what necessary changes are needed in the diet. We are just a few steps away from a healthy lifestyle.
Lessen your salt intake
Salt is the most essential flavouring ingredient in every cuisine. Perhaps, it needs to be in an adequate proportion, if not then it tends to adversely alter granulocytes that weakens the part of your immunity as said by Prof. Dr. Christian Kurts from the Institute of Experimental Immunology at the University of Bonn. According to WHO, the recommended dose of salt should not be more than 5gm/day. High salt diet also disturbs blood pressure and eventually cardiac disorders.
Consume citrus fruits
Citrus fruits include kiwifruit, grapefruit, oranges, lemons and those containing vitamin C as it helps increase the production of the body’s first line of defense cells(neutrophils) or WBC’s. Unlike Vit B12 which is produced internally, Vit C is neither produced nor stored longer inside the body, so it has to be consumed through diet. Average daily intake for adults sufficient to meet the nutrient requirements in healthy individuals is 75mg for females and 90mg for males.
Do not miss your daily exercise
Routine physical activity eliminates bacteria from lungs and airways, thereby enhances your upper and lower respiratory systems. Henceforth, makes you less vulnerable to common cold like illness. It helps to establish a stronger innate immune surveillance that can fight diseases. Moderate workout is necessary for enriching blood with numerous T cells(a specific white blood cell) and NK (natural killer) cells and also exert anti- inflammatory effects.
Stay in sun for a while
Image is silhouette. Men’s travel Mountain view at sunrise happy.Man Tourists wearing glasses and a sweater. Standing atop the mountain at sunrise with fog trees and beautiful.
A short stay or a walk in the sun for just 10-15 minutes will make sure that Vit D is produced in the skin, which is required to modulate the innate as well as adaptive immune reactions. The well known ‘sunshine vitamin’ thus enhances the antimicrobial effects of macrophages and monocytes and has even been reported to fight severe infections like tuberculosis.
Forget about stress
Stress has been found to be the main culprit in most of the diseased states of the body. Chronic stress can cause release of hormone cortisol which might suppress the normal immune response of the body. Cortisol interferes with the T-cells production and reduces the secretory antibody IgA, that lines the gut and respiratory tract, and come into action as our first line of defense against pathogenic agents. So, it is important that you are distracted and indulged in useful activities such as yoga, meditation or deep breathing and music, dance or anything that seems to reduce anxiety in your body.
Do not mess with your body, or else it will ruin your health and wealth worse than expected. Health is a prior concern, so keep it safe and protected. Be a soldier not a terrorist.
