How to improve immunity? A guide to keep your body strong in the new normal

2nd Sep, 2020

COVID-19, even though has taken everyone by surprise, can be fought off with just a small measure. Improving one’s immunity. While the global healthcare community is working hard for a COVID-19 vaccine, the best shield against the virus is one’s own immunity. Analysts recommend that patients with great immunity can battle the disease better. We asked Dr Amit Verma, Medical Affairs, Cadila Pharmaceuticals, on why is immunity so important and how can one improve their immunity?

“Immunity works in a fantastic way as it is the first line of defence against infection caused by microorganisms. When it fails, microbes attack the body resulting in fever. Hence it becomes important for a person to keep strengthening their immune system.

The immune system is a framework, not a stand-alone substance. Doctors and researchers are investigating the impacts of diet, exercise, age, mental pressure, and different elements on one’s immune system. However, it has been widely accepted that a healthy lifestyle is a good approach towards a strong immune system.

T cells play an important role in the immune response of the body. A decrease in T cells results in weakened immunity. As one starts ageing, the immunity of the body starts decreasing due to a decreased amount of T cells in the body. Hence people over 65 have an increased risk of developing health issues such as respiratory infections, influenza, the COVID-19 virus, and pneumonia. To have a strong immune system, the number of T cells in the body needs to be optimal.

Healthy immunity requires a proper, balanced diet. Researchers have accepted that people who live in poor socioeconomic conditions and are malnourished are more vulnerable to infectious diseases. Malnutrition harms the immune system by increasing the incidences of infection.

According to multiple studies, various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses. Taking a high quantity of a single dose can be harmful as the body needs a balanced amount of nutrients to keep the immunity strong. Doctors often advise the consumption of multivitamins and minerals supplements for stronger immunity.

How to improve your immunity?

Improving immunity can be simple. Following basic health guidelines can help you strengthen your immunity. Here are some factors that might help you in today’s scenario-

Include leafy vegetables and fruits in your diet – A variety of food items balances the intake of vitamins and minerals in the body.
Avoid smoking and drinking alcohol – Excessive smoking and drinking can be a cause of concern as it gives rise to multiple diseases and weakens one’s immunity.
Exercise regularly – Exercising regularly improves the cardiovascular wellbeing, brings down circulatory strain, assists in controlling body weight, and helps fight against infections. By just going on a walk for 30 minutes every day, one can ensure a healthy lifestyle making one stronger.
Get sufficient sleep of 7-8 hours – Getting enough amount of sleep reduces the stress in the body and gives the body enough time and energy to fight off infections. A well-rested body is the secret to a long and healthy life.
Maintain hygiene by washing hands regularly – The virus is contagious and often spreads through unclean hands. By keeping your hands clean and not touching your mouth and face frequently, one can ensure that they stay away from various infections.

Ayurveda and Immunity

The Ayush community of India has also talked about the need to strengthen the immunity in the current times. While practicing a healthy lifestyle is the ideal way, Ayurveda also has some answers when it comes to boosting immunity. Incorporating a few gems from nature can work wonders for one’s health such as – Adrak (ginger), Nimba, Rakta Chandan, Haritaki, Bhunimba and turmeric. Practicing Yoga is also advised to keep the body functioning and keeping oneself healthy.

With advanced healthcare technology, there are multiple ways to keep your immunity strong. Consult a doctor to incorporate supplements in the diet to balance the vitamin and mineral intake and give a boost to your immunity. Additionally, incorporating a healthy diet, exercising regularly and keeping yourself happy can be the best tools to fight off the virus and strengthen your immunity.”