Immunity hacks
The focus is on building the foundations of long term health via sustainable methods.
There is no magical supplement, super food, drink that gives you immunity.
When it comes to immunity, it is your daily actions than CAN make a difference
You have to consistently practise these behaviours for long term health.
Here are my top tips that will help you better prepare your body.
FOCUS ON WHOLE FOODS AND KEY NUTRIENTS
Focus on consuming minimally process whole foods like lentils, legumes, vegetables, fruits and a variety of grains that are local to you.
There are certain nutrients that strengthen our ability to fight infections
PROTEIN
The building blocks of everything in our body and antibodies. Focus on getting in a natural protein source in every meal .
Try adding atleast one of these to every meal
- Vegetarian : lentils, legumes, dairy products or soy products.
- Omnivore : any of the above or poultry, eggs, fish, seafood
ZINC
This supports our T-Cells. Since Zinc is key to immune cell function even a mild deficiency can slow down activity of lymphocytes, neutrophils, and macrophages that protect the body from viruses and bacteria. This is a common deficiency.
Zinc plays a critical role in wound healing. Adequate Zinc is required to create new cells, particularly collagen and is necessary to repaid damaged tissue.
Food Sources :
- All Non vegetarian sources like meat, poultry, seafood
- Vegetarian : legumes like chickpeas, lentils soy
- Nuts and Seeds : you can try adding 1 tbsp of my seed mix daily
- Whole grains : such as millets, amaranth, jowar, brown rice, oats, buckwheat etc
Since the bio availability is lower for vegetarians, speak to your health care provider to understand if you need a supplement.
OMEGA 3 FATTY ACIDS
This helps reduce inflammation, promotes heart health, helps your bones & muscles. Most importantly helps your white blood cells do their job.You have to focus on getting sufficient ALA, DHA/EPA
- ALA : Plant sources to be added daily : walnuts / chia seeds / flax seeds
- DHA / EPA : comes from algae and oily fish. Consider taking a supplement if you do not consume fish regularly.
VITAMIN D
If you haven’t been spending time outdoors, consider getting this tested. Helps with multiple issues including respiratory tract infections
Very few foods contain vitamin D and for most people, testing and taking a supplement is the best option.
VITAMIN C
Helps fight infections. Whole foods are the best source.Our intestines have a limited ability to absorb Vitamin C and 1 to 2 servings a day usually suffice.
FOOD SOURCES : Fruits and vegetables are the best sources
- Fruits : citrus fruits like oranges, kiwi, lemon, lime, grapefruit
- Vegetables : Capsisum, tomatoes, cruciferous vegetables ( broccoli, brussel sprouts, cabbage, cauliflower )
Vitamin C also helps you absorb non-heme iron ( vegetarian sources of iron) better. More on this in another blog.
If you are on any of my programs you are familiar with this as it is incorporated into the plans by default.
However, vitamins like B12 and D are best tested as there are individuals you might not absorb vitamin b12 and need supplementation. Vitamin D on the other hand is synthesised via sunlight.
Exercise plays a large role in our immunity. Try adding 30 minutes of exercise atleast 5 days a week.
You do not need to do everything right now. Focus on what is possible for you and start incorporating that and slowly add more.
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