10 Immunity boosting tips for good oral health too!
In this corona virus pandemic the one thing that we all need to focus on is building our immunity so well that we can save ourselves from any flu, virus or illness.
A healthy immune system reduces your chance of viral infection or flu and helps you recover faster. Hence it is imperative to achieve a healthy immune system which picks up our general health as well. The immune system is the first line of defence of our body against an alien microorganism entering the body. Stronger the immune system, the lesser chance you have of falling ill. But then again, having a strong immune system doesn’t make you invincible. You need to keep up your exercising and positive thinking too, to have good overall health .
What is good for the whole body is also good for the teeth and gums!
With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. From sleeping for 8 hours to walking in the sun to eating a balanced diet, the ways are simple but they can really be really helpful in making you a healthier person over all.
- Reduce Your Stress Levels
As we all know, stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells (a specific white blood cell) to reproduce and receive signals from the body. Cortisol also reduces the antibody in our bloodstream, which is our first line of defence against illness causing pathogens. To keep your stress in check, you can practice yoga, meditation or deep breathing in your regular routine. Watch comedy movies and read light hearted articles and keep a positive mindset. Apart from this, do not engage in rumour mongering, gossiping and fear mongering about the pandemic, this increases stress, lowers the immunity and makes you fall sick. So, the first step to good immunity is saying bye-bye to stress!
2. A diet rich in veggies and fruits
The best way to handle your immunity is to have a diet loaded with veggies and fruits and making sure it is a balanced one. Different Vitamins are needed by the body like Vitamin A, B, C, D and E can help increase the strength of the immune system.
Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin supplements from your doctor, however, natural intake through food is the best way.
3. Eat More Vegetables, of all colours
Not just green vegetables, like spinach, meethi add white vegetables like pumpkin, radish and gourd ( loki), also red like carrots, beetroots as these are loaded with nutrients that are essential for our immune system. Consuming them on a daily basis boosts the immunity. For a healthy liver, cruciferous vegetables like bitter gourd ( Karela) Broccoli and Cabbage should be included in daily diet. Healthy liver ensures the body’s’ natural detoxification process.
4. Herbs & Supplements
Ayurveda prescribes many immunity booster herbs that are easily available in our kitchen, like ginger, amla, turmeric, garlic, jeera, pepper corn etc and these should be consumed daily in small quantities . Supplements like Chyawanprash and Dashmoolarisht ( misture of 10 herbs) too can greatly enhance one’s immunity.
5. Get Your Exercise On
Even 20 minutes of stretching and yoga on a regular basis has been scientifically proven to boost the immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, continuous rigorous workout weakens the immune system, leaving you prone to flu and viral infections.
6. Hit the snooze button- sleep well
Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours and avoid having an all-nighter. If you happen to be travelling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.
7. Stop Smoking
Stop the habit of smoking because not only does it increases the risk of cancer but it also impairs the immune system. Smoking is said to have a negative impact on both adaptive and innate immunity. It can also increase the chances of developing harmful pathogenic immune responses and smoking also reduces the effectiveness of your immune system’s defences. However, if you still wish to continue, there are alternatives like the use of nicotine patches or electronic cigarettes which help to quit smoking and less harmful.
8. Moderate Your Alcohol Intake
Numerous researches have shown that excess intake of alcohol can tamper with the immune system and its pathway in a complicated manner. However, moderate consumption of alcohol can be helpful to the overall health of the body. So a glass of wine during lockdown is ok, but do go easy on the hard drinks!
9. Soak in the Vitamin D
Stepping out in the sunlight morning and evening for a walk or just soaking it up helps to produce Vitamin D in our bodies and keep us healthy. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies. Low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems. A brisk walk in the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in the body.
10. Avoid fried, spicy foods and junk
To have a healthy immunity and good oral health, make sure you avoid or limit your intake of deep-fried spicy street food or even junk food like burgers, pizzas etc. Apart from increasing cholesterol and making us fat, it also compromises our immunity and makes us more prone to diseases. Such foods are high on fat content and zero on nutrition thus, causing more trouble in our bodies than we think. They also inhibit the absorption of the good nutrients by the body, sugary , sticky foods stick to the teeth causing cavities and gum rot and thus reducing immunity and leading to infection.
With these little efforts and tweaks in your daily routine, we all can have a good immune system and dental health as well. A healthy body is not just about being healthy from the outside but also ensuring a stronger immunity Keeping a check on the immune system is not only going to keep you safe from getting sick but it will also help you prevent diseases later in life.