immune system Archives

May 5, 2020 By Vandana Juneja 4 Comments

Importance of Vitamin D For Boosting Immunity

Vitamin D is a pro-hormone that is synthesized in the body when exposed to sunlight, and hence, is called the sunshine vitamin. Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout our body.

Health Benefits of Vitamin D

Promoting healthy bones and teeth.
Supporting Immune, Brain and Nervous system health.
Helps in regulating insulin levels, thus supports Diabetes Management.
Helps maintain healthy lung function and cardiovascular health.
Has a role in influencing the expression of genes involved in cancer development.

How Does It Improve Immunity Levels?

Human body fights infections using two types of immune systems – the innate system (responsible for quickly fighting infections) and the adaptive system (which produces a slower response but is highly specialised, e.g. responsible for the production of antibodies). Vitamin D seems to modulate both these systems which explains why this hormone has such a wide effect on the immune system.

Vitamin D deficiency is observed more in people suffering from seasonal nature of cold and flu outbreaks. During winters and seasonal changes, there is less sunlight, and less sunlight means less vitamin D available for absorption, which leads to lower immunity and more illness.

Why Do Immunity Cells Need Vitamin D?

Vitamin D has a “non-classic” role in modulation of the innate and adaptive immune responses of our body towards any illness or infection. What does this mean? Basically, Vit D receptors are found all over our body, including the immune cells. T cells are one of the immune cells known as the killer cells in our immune system which come into action when the body is under attack by an infective agent/invader/foreign pathogen.

If Vitamin D is not around, these “naïve” T cells will not become active and transform into the required killer cells or helper cells (which are charged with memory of the invaders). Many studies have concluded that T cells first search for Vitamin D in order to get activated and if they cannot find enough of it, will not complete the activation process, remain dormant and not act against the infection, leaving our body vulnerable to an attack.

Hence Vitamin D is very important for activating the T-cells of our immune system!

How Do You Get Enough Of Vitamin D?

1. Sunlight
Getting sufficient sunlight is the best way to help the body produce enough Vitamin D. Exposing your skin to the sun for 20 to 30 minutes a day would ensure enough UVB rays come in contact with the cholesterol in the skin, thus, providing the energy for Vitamin D synthesis to take place.

However, many factors affect how much Vit D a person gets from the sun, such as:

Time of day: The skin produces more vitamin D when one is in the sun during the middle of the day (between 10 am to 1 pm), the time it is at its highest point in the sky.
Sunscreen: Applying sunscreen tends to block the sun from hitting your body, thus, limiting the synthesis of the vitamin in your body. It is best to allow the sun’s UVB rays to come in contact with the body, directly in order to allow the production of Vitamin D to take place.
Area of skin exposed: The more skin a person exposes, the more Vit D the body will make. So wearing minimum clothing, and exposing most parts of our body, will ensure greater production of the vitamin.
Skin colour: People with a light colour skin absorb more UV rays, to produce Vit D more quickly than darker coloured skins, due to the presence of the pigment melanin.
Place: Where a person lives in relation to the equator also has a significant impact on how much UV rays are available for absorption and production of Vit D
Always Remember: Frequent, moderate exposure to the sun is healthy but prolonged exposure can be dangerous. Besides sunburn, you can be at a higher risk of developing skin cancer.

2. Food Sources
The best way to improve your Vit D levels is exposing yourself to sunlight, however, the consumption of certain foods can surely help increase vitamin levels in the body. These are:

Fish (Salmon, trout, mackerel, and tuna)
Egg yolks
Cheese
Mushrooms
Fortified milk
Fortified cereals and juices

3. Supplements
If you have less exposure to direct sunlight and are observing symptoms of Vit D deficiency which includes frequent illness, fatigue, tiredness, bone & back pain, depression, low bone mineral density, muscle pain, etc. you can start with supplementation but only after consulting a doctor or a certified nutritionist.

In India, the Indian Council of Medical Research (ICMR) recommends a daily supplement of 400 IU/day of Vit D, under situations of minimal exposure to sunlight or when symptoms of deficiency are observed.

Hope this article helps you understand the importance of the Sunshine Vitamin, especially to boost immunity. Use this quarantine time to expose yourself to the beautiful soothing sun rays and stay healthy!

For more tips on boosting your immunity, tune in to experts on GOQii Play.

#BeTheForce

March 25, 2020 By Kusum Soni Leave a Comment

How Garlic Can Help Boost Your Immunity

At some point you might have observed how some people rarely fall ill and even if they do fall ill, they recover in no time. Whereas, some people belonging to the same gender, age, and sometimes even same family, fall sick frequently and take time to recover. Ever wondered why? The answer is simple – immunity! We’re well aware that the immune system defends our body against infections and a compromised immune system can’t protect us! Hence, we must focus on building good immunity! This can easily be achieved with the food we eat and one of the foods that can help us is Garlic!

Garlic is loaded with nutrients, anti-bacterial, anti-viral, antifungal and antioxidant properties. Studies have shown that it can enhance immune cell function which reduces the severity of an infection.

Benefits of Garlic

It contains allicin, which acts as an immunity booster and an antioxidant that helps stop infections, and the spread of bacteria and air-borne viruses.
It is beneficial to your digestive health. A healthy gut enhances our immune system and reduces the risk of infection.
It supports your liver to effectively carry out detoxification.
It contains vitamin B & C, that fights off cold and cough.
It has proteins, minerals, the sulfur-containing compounds alliin, ajoene, daily sulfide and dithiin, and different enzymes, which makes garlic a “Healing Powerhouse”.

How Do You Use It In Your Diet?

You can enjoy garlic’s nutrients by slicing or crushing a whole clove and eating it raw, immediately, as allicin is unstable and loses its medicinal properties quickly.

You may also try adding raw crushed or chopped garlic, to:

Salad dressings
Soups as a garnish
Vegetable smoothies with other herbs
Peanut butter and apply on roti
Curd or vegetable raita
Coriander/mint chutney

Please note that cooking may cause loss of health benefits due to high temperatures. However, it was noted that crushing it and allowing it to stand for 10 minutes before cooking and by increasing the amount of garlic used in a recipe, one can compensate for the loss of its medicinal properties.

One can also go for garlic supplements like powdered garlic, aged garlic extract and/or garlic oil. However, one needs to be cautious, since there are no regulated standards for its supplements. You can also go for 2-3 raw garlic cloves a day.

A word of caution here is that garlic might reduce your platelet aggregation. People with serious bacterial/viral infections or taking anticoagulant medication/blood thinners need to be cautioned about consuming it. So consult your doctor, nutritionist or dietitian before adding it to your meals.

For more topics on Garlic, click here. For more tips on building immunity, tune in to experts on GOQii Play!

Keep your immunity levels up and #BeTheForce!

March 16, 2020 By GOQii 2 Comments

7 Foods To Build Immunity Against the Coronavirus

With the Coronavirus pandemic consuming one victim after another, it has become increasingly important to protect ourselves against it. Apart from all of the other safety measures which we can take, including wearing a mask while traveling to crowded places, avoiding crowded places or washing our hands with soap at regular intervals, one should also focus on building their immunity. A good immune system can help you fight off any virus or infection. One of the best ways to build your immunity is nutrition but before we get into that, let’s understand what Immunity is.

What Is Immunity?

As the old adage goes, ‘Prevention is better than Cure’. Build a good immune system to prevent disease. The Immune system is an amazing protection mechanism situated inside every human body. It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that love to invade the body. To understand the power of the immune system, all that one needs to do is to look at what happens to a living being when it dies. This might sound gross but it does tell us all something very important about our immune system.

When something dies, its immune system (along with everything else) shuts down. In a matter of hours, the body is invaded by all sorts of bacteria, microbes, and parasites. None of these things are able to get in when the immune system is strong, but the moment the immune system stops, the door is wide open for diseases to breed. Once you die, it only takes a few weeks for these organisms to completely dismantle your body and carry it away, until all that’s left is a skeleton. So safely, one can conclude that a strong immune system keeps all of that dismantling from happening when one is alive.

The immune system is complex, intricate and interesting. And there are at least two good reasons for every individual to know more about it. First, it is just plain fascinating to understand where things like fever, hives, inflammation, etc. come from when they happen inside your own body. You also hear a lot about the immune system in the news as new parts of it are understood and new drugs come in the market — knowing about the immune system makes these news stories understandable.

Now that we have understood what the Immune System is, I would like to take you through how the immune system works and how the immune system can be boosted with a proper diet.

Foods That Can Help You Build Your Immune System

It takes at least more than an apple a day to keep the doctor away. One should ensure that your body and the immune system function smoothly by rounding out your food plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add that extra virus-fighting punch to your meal plan.

1. Yogurt
Probiotics, or the “live active cultures” found in Yogurts are the healthy bacteria that keep the gut and intestinal tract free of disease-causing germs, although they’re available in supplement form. A study from the University of Vienna in Austria found that a daily 7 ounce dose of yogurt was just as effective in boosting immunity as popping pills.

Your optimal dose: 2 servings of 150gm each in a day.

2. Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than Echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

Your optimal dose: At least one in your three daily servings of whole grains.

3. Garlic
This potent onion relative contains the active ingredient Allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chew more than six cloves a week have a 30 per cent lower rate of colorectal cancer and a 50 per cent lower rate of stomach cancer.

Your optimal dose: Two raw garlic cloves a day and add crushed garlic to your cooking several times a week.

4. Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, according to a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it too.

Your optimal dose: Drink in moderation. Recommended 2 cups a day. To get more antioxidants from your tea bags, bob them up and down while you brew.

5. Fish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Your optimal dose: Two servings a week (unless you’re pregnant or planning to be).

6. Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. According to experts and several studies, mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.

Your optimal dose: Shiitake, Maitake, and Reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least ¼ ounce to an ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, or sauté with a little oil and add to eggs

7. Citrus Fruits :

When you catch a cold, it is recommended that we should have Vitamin C. as it helps build up your immune system. Vitamin C increases the production of white blood cells and these are key to fighting infections. Some popular citrus fruits include oranges, grapefruit, Kiwi and lemons. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Doctors have been recommending Vitamin C during this time of widespread infections

Your Optional Dose: Vitamin C supplement is recommended. But, before taking any supplement consult your doctor.

The above foods have proven to have boosted individuals’ immune system and produce more white cells in the body. Eat healthy and build your immune system. It will help you fight against all illnesses including the Coronavirus (COVID-19). So what are you waiting for? Get on the path of healthy eating and keep your immune system active and more energetic than ever.

For more tips and preventive measures against the Coronavirus, tune in to our experts on GOQii Play. Do leave your thoughts and queries in the comments below!

#BeTheForce

May 2, 2018 By Palak Mittal 2 Comments

Living well with regular Yoga and good Nutrition

yoga lead

Yoga is not simply a set of exercises but a lifestyle. When practising yoga, asanas and nutrition go hand in hand to improve your quality of life. Your digestive system, immunity and energy levels are directly linked to the food you intake. If there is a problem with any of these, yoga asanas can help resolve it.

Digestion: Not all food is easy to digest. Instead of popping laxatives and antacids after every meal, change the food you’re eating. Citrus fruits and leafy vegetables that are rich in fibre aid digestion and prevent constipation. Some foods like yoghurt, buttermilk are probiotics that support the growth of gut bacteria and keep your stomach healthy. Also include carminatives or foods that prevent the formation of gas like cumin, ginger and oatmeal.

Yogic Asanas such as the Spinal twist, Apanasana and Paschimottanasana can help smoothen the digestive process.

apanasana

Immunity: Eating the right food can help boost your immunity. Citrus fruits are rich sources of vitamin C that directly strengthen the immune system. Herbs like turmeric, ginger and garlic are rich in antioxidants and linked to the prevention of a number of diseases including several types of Cancer. Proteins also help nourish your immune system and hence should not be ignored.

A combination of asanas and yogic breathing techniques can help boost your immunity. Some asanas to try to include Viparita Karani, Bhujangasana, Matsyasana and Adho Mukha Svanasana. These poses help lower stress and boost immunity by pumping rich oxygenated blood to all the parts of the body.

bhujangasana

Energy: The food you eat is turned into glucose to fuel the body and maintain a constant supply of energy. Soy and green leafy vegetables that are rich in iron can effectively boost your energy levels. Fruits like apples, bananas and oranges can also help increase your energy. Yoghurt rich in magnesium does not directly contribute towards the creation of glucose but helps the body release this energy whenever needed.

Yoga asanas help increase blood flow and increase the heart’s capacity to pump blood through the body. A few yoga poses that can boost energy are the camel pose, tree pose and warrior asana.

Relaxation: Sipping on a cup of green tea is a good way to end the day and relax. Other food like honey, milk, celery and oatmeal can also help calm the body and fight off the day’s stress. Apart from being delicious, dark chocolate also releases hormones that ease stress and help relax a person.

Practising yoga breathing techniques like Pranayama can effectively release tension. Supta Baddha Konasana, Viparita Karani and the Supta Matsyendrasana can also help increase energy levels.