Crack the Code to Boosting Your Immunity…Naturally!
Are you the first one to be affected by the slightest change in weather? You feel increasingly more tired throughout the day? Lowered immunity levels could explain these and other symptoms.
Your body has a natural defence mechanism called the immune system. As long as it is strong, it will fight the billions of germs that can be found in the air you breathe, water you drink and food you consume daily, and will help keep you fighting fit. Your energy levels will remain high, your body functions optimally and you sail through each day without any problem. However, low immunity levels make the body vulnerable to diseases and keep you from functioning at your best capacity.
Read more about signs of low immunity
Your immunity levels decide whether you are prone to diseases or not. Even the most health-conscious people fall ill. However, the good news is that by fine tuning certain aspects of your lifestyle and proper nutrition, you can strengthen the immune system and protect yourself from premature aging, and almost all kinds of diseases.
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Why Health Total?
Our immunity is a result of not only good genetics, but a lot depends on stress, nutrition, exercise and medication. Several studies have shown a positive correlation between diet and immunity. This is exactly why the Health Total Immunity Booster plan works so effectively.
We understand how challenging a busy lifestyle can limit you from taking care of your health. So, we make it easy for you! No fancy diets, no exotic ingredients and foods. Just simple, healthy, nutritious meal plans that can be whipped up with what you already have in your kitchen!
The Health Total plan helps improve immunity levels naturally and incorporates 3 vital components — healthy nutritious meals, herbal therapy, moderate exercise and lifestyle changes.
Health Total Immunity Booster Plan
Immunity building is a process and not a fixed state. It needs to be worked upon consistently. A weakened immune system can arise from factors such as stress, lack of sleep, unhealthy dietary and lifestyle habits.
At Health Total, we recommend foods that boost immunity naturally and a high-protein diet post detoxification to maintain good health.
Immunity building is a process and not a fixed state. It needs to be worked upon consistently
We recommend including nuts, especially almonds, in your daily diet. Also, vitamin-rich foods like spinach, carrots, sweet potatoes, kale, broccoli, red bell pepper and chicken soup boost the immune system. Increase protein intake by adding soy and soy products, eggs, fish and sprouts to your regular meal. Juices like haldi, amla, tulsi, aloe vera, wheatgrass, and mint and coriander juice also boost your immune system.
The herbal formulation is made up of four herbs, each known for its immune-boosting qualities. They are Tulsi, Harida, Amla and Guduchi.
We suggest mild exercises such as brisk walk for 45 minutes, cycling, jogging or yoga, but remember not to overdo them.
Fight Back with Food
Some foods contain antioxidants that boost your immune system’s functioning and increase resistance to infections. Like most of our organs, the basic composition of immune bodies is protein. Protein can be supplied through dairy products, lean meat, fish and pulses.
The way to begin: Once you’ve realised that your system is not functioning as it used to, include immunity-boosting foods in your diet. Here are some foods for immune system –
You must have heard your grandmother always encouraging you to eat curd regularly. Ever thought why? It’s because yogurt or curd (dahi) can kill bacteria in the body, boosting the immune mechanism. Studies have shown that eating 2 cups of curd every day for four months increases the infection-fighting capacity (gamma interferon) in the blood by five times as compared to those who do not eat curd.
Vitamin C, the ultimate immune booster, is found in citrus foods like chilies, guava, tomato and melons. It increases the production of infection fighting white blood cells, which prevent the entry of viruses.
The key defender against free radical attack, vitamin E, revs up the infection fighting ability and body’s protective mechanisms against infection attack. It blocks the oxidation of LDL cholesterol, preventing clogging and narrowing of the arteries. Vitamin E is known to cut the risk of cancer and prevent the development of cataracts.
It is among the top immune-boosting foods. Loaded with sulphur compounds, garlic prevents the oxidation of cholesterol and increases the potency of macrophages (natural killer cells). This marvel of nature helps fight bacteria virus and even cancer.
An easily available spice, turmeric has anti-inflammatory properties that boost immunity and also help in treating osteoarthritis and rheumatoid arthritis.
One cup of this vegetable provides as much vitamin C as oranges. Broccoli is loaded with beta-carotene, zinc, iron, potassium, magnesium and B vitamins. These vitamins and minerals improve your immune system quickly.
Generic diet plan to increase your immunity –
Here’s a collection of delicious recipes to boost your immunity, which will surely keep you strong in all seasons!
Fruits have a lot more to offer to the immune system than just vitamins and minerals. The phytonutrients, antioxidants, fibre, oils and acids in fruits – which are responsible for their various flavours and colours – are also responsible for their immune-modulating properties. So, add these fruits to your diet –
Kiwifruit: Kiwi is high in vitamin C content. It may be small in size, but kiwi is loaded with immune-boosting properties. Kiwi is known for preventing a cold or sickness.
Blueberries: They are high in vitamins C and A. Resveratrol found in red grapes and pterostilbene found in blueberries, combined with vitamin D can boost the body’s ability to fight off illness.
Papaya: Not everyone loves papaya, but those who do, find it hard to get by a morning without digging into a bowl of papayas. A single papaya contains more than 200% of your daily requirement of vitamin C, making it great for your immune system.
Strawberries: One bowl of strawberries has approximately 150% of your day’s requirement of vitamin C. The polyphenolic and antioxidant content of strawberries improves the immune system, prevents various types of cancers and reduces the signs of premature aging.
Just eating healthy can stimulate immunity. Here are some dietary guidelines to improve immune system naturally –
- Eat 4-5 cloves of raw garlic every day on an empty stomach
- 1-2 cups of curd a day keeps the bacteria and viruses away
- Restrict vegetable oils containing polyunsaturated fatty acids
- Eat more of fresh fruits and vegetables
- Avoid red meat, pork and the skin of chicken. Instead eat seafood like shellfish and foods rich in zinc such as peanuts, wholegrain cereals and watermelon seeds
- Include antioxidants like vitamin A, selenium, chromium, zinc, vitamins C and E daily either in the natural form or in a pill form. Antioxidants prevent aging by nullifying free radicals’ attacks
- Shun foods that are easily oxidised like fried and processed foods, high-fat meats and cakes, as they can easily slow down aging
- Begin your day by drinking 1 litre of water. Without adequate water your cells shrink and dehydrate. Plus, they are unable to flush out toxins from the body. Water cleanses the kidneys and purifies the blood. This way you can greatly reduce your chances of falling ill
Obesity & Immunity
Did you know that as the percentage of your body fat increases, your immune system gets weaker? Studies have shown that obesity and a weak immune system are interlinked. This means the more weight you gain, the weaker your immunity.
Being obese is not just a cosmetic problem. It is your immune system that fights off disease and engineers the healing process. High body fat means a low life expectancy and a greater risk of all the common age-related diseases due to low immunity.
So, apart from food what causes weight gain?
Eating unhealthy and lack of exercise are the primary causes of weight gain. Other factors that also play a role are –
Age: The aging process is closely related to the functioning of the immune system than to your biological age. Meaning, if you’re 50 and have a strong immune system your biological age will not affect you adversely.
Gender: Men have a higher metabolic rate than women. When women become menopausal their metabolic rate decreases. That is one of the reasons for weight gain after menopause.
Psychological factors: Overeating in response to negative emotions such as boredom, sadness, or anger also causes stress-related weight gain.
Hormonal imbalance: Consumption of certain drugs, such as some antidepressants can cause weight gain.
What is Immunity?
Immunity means if you’re protected against something, you are unaffected by it. The immune system is a network of cells, tissues and organs that work together to defend the body against attacks by “foreign” invaders. Pollution, long working hours, poor stress management, late nights, poor diet and overeating takes a toll on the immune function. You can enhance immunity by leading the right lifestyle, exercising regularly, eating correctly and taking sufficient nutrients in the form of supplements.
Signs of Low Immunity
Some common signs of low immunity are –
- Extreme tiredness
- Repeated infection
- Body pain
- Increase allergic reaction
- Slow wound healing
- White discharge
- Oral thrush (coated tongue)
- Skin infections
- Vaginal infections
- Low grade fever
- Hair loss
Types of Immunity
There are two main types of immunity – innate, also called as natural or inherited, and adaptive.
A healthy body is in a much better position to fight off illnesses —Anjali Mukerjee
Innate immunity: Innate immunity refers to nonspecific defence mechanisms that come into play immediately or within hours of an antigen’s appearance in the body. These mechanisms include physical barriers such as skin, chemicals in the blood, and immune system cells that attack foreign cells in the body.
Adaptive immunity: Adaptive immunity is more specific and saves us from certain death by infection. For example, a person who recovers from measles is protected for life against measles by the adaptive immune system. The adaptive immune system is further divided into:
- Passive immunity: This occurs when antibodies pass from one person to another, for example, through transfusion
- Active immunity: This involves two types of white blood cells – T-cells and B-cells.
Lifestyle & Immunity
How you treat your body shows how healthy you are. Lack of rest, exercise and sleep affects the immune function and increases your susceptibility to ailments. Light to moderate exercises strengthen your body and keep illnesses away. Adequate sleep is equally important; sleep for at least eight hours every day.
To keep your stress levels under check, incorporate relaxing techniques like meditation into your daily routine. Remember that each gram of wrong food that goes into your system substitutes for one gram of immune enhancing nutrient that you would otherwise take. So, exercise and eat right to increase your immunity.
If you don’t want to fall sick, work at your immune system just like you work on your career, sports, family and relationships. Those who discipline their lifestyle and dietary habits early in life generally acquire a better immune system!