Immunity Boosters

We are all blessed with an army of different types of disease fighting cells in our body, which are made in Lymph Nodes. These cells are of different types at different places in body.

• First line of germ killer, defense cells (goblet cells) are in our skin and body linings,
• Second line of germ killer defense cells (Macrophages and Lymphocytes) and antibody producing,
• Third line defense cells (B lymphocytes) are in blood.

Our immune response is very precise and sophisticated. The arrival of germs(antigen) results in the activation of the immune system. When an antigen attacks, receptors of first line of defense trap it, then comes the second line of defense (T-helper lymphocytes) and present these antigen cells to T-Killer cells. At the same time the T-lymphocytes also stimulate B lymphocytes to produce plasma cells which make specific antibodies against a specific antigen.

All the time these line defense is working, but could we augment it by changing our dietary habits and adapting a healthy lifestyle? Do you know what are the immunity boosters? This blog will guide you and provide some scientific evidence to support it.

HIGH PROTEIN DIET
Proteins  improve our all body defense mechanisms for fighting against the germs.

Scientific Proof:
Proteins are building blocks (amino acids) in our body. They provide amino acid named L -Arginine which helps in producing the front line soldiers, T-helper Lymphocyte, to fight against all germs and viruses. Plant proteins have proven to be more beneficial as compared to animal proteins.

Suggestion:

• Start your day with a healthy breakfast of eggs.
• Adding mushroom, legumes, beans, soya to your diet.
• Take a hand full of dried fruits, almonds, nuts to get adequate daily dose of proteins.
• Milk, yogurt cheese also provides proteins.
• Take portions of meat, poultry, fish and lentils in your meals.

DIETARY ANTI-INFLAMMATORY CHEMICALS
There are certain chemicals in our diets which have been used for centuries as anti-inflammatory, anti-carcinogenic, anti-allergy and immunity boosters. They are fennel seeds, turmeric, cinnamon, oregano, cayenne, black pepper, yogurt, honey, warm milk and tea. All of these dietary elements  are also used for accelerating healing.

Scientific Proof:
During an inflammation the cells lining blood vessels become very leaky to the chemicals of inflammation. These anti-inflammatory chemicals prevent this, improves blood flow and increase the number of fighter cells. These chemicals also make blood less thick, and takes all the anti-inflammatory cells to the affected site.

• Yogurt and milk have abundant amount of vitamin D needed for healthy epithelial cells of body lining.
• Tea and green tea have antioxidant chemicals flavonoids, to heal cell damage.
• Green tea has anti-oxidant epigallocatechin and immunity enhancer, L theanine which accelerates T lymphocyte production.

Suggestion:

• Try fennel seeds, cinnamon, ginger, garlic and honey in warm water, as a healthy tea.
• You should drink hot tea or green tea once or twice a day.

FRESH VEGETABLES AND FRUITS
Fresh fruits and vegetables are rich source of vitamins A, E, K and B-complex which improves the natural healing process of our bodies.
Red bell pepper, mushrooms, broccoli, spinach, papaya, kiwi, ginger and garlic are local antibiotics whereas citrus fruits are packs of vitamin C which really works well.

Scientific proof
Vitamin C is a powerful anti-oxidant, which neutralizes the inflammatory oxygen free radicals damaging the cells, thus minimizing cell damage. It also increases disease fighting white cells.
Vitamin B complex helps in assisting the production of disease fighting cells. Ginger and garlic have Sulphur containing chemical; allicin which reduces inflammatory damage.

Suggestion:

• Avoid junk or processed food as they have zero nutritive value.
• Try to have a balanced diet consisting of vegetables and fruits.
• Cook vegetables for a minimum possible time, for retaining nutrients.
• Ginger and garlic addition to daily meals helps to support our body.

HEALTHY LIFESTYLE
Exercise, yoga, meditation, aerobics, sitting in sunlight, help in improving immunity.

Scientific proof:
All these activities release chemicals like endorphins which relaxes body and increases immunity. Sunlight activates the T-helper cells which kill germs.

ADEQUATE SLEEP
It is a common practice to take rest and sleep while sick.

Scientific proof:
During sleep, the body gets time to repair itself by release of certain chemicals in body. Our lymph nodes produce certain disease fighting cells. The right kind of cells are produced to fight specific infections.

Suggestion

• During normal days, try to take 8 to 10 hours of sound sleep.
• When sick, take maximum rest and give time to your body to heal itself.

REDUCE STRESS AND NEGATIVITY
Negativity fire backs, fear, depression, anger, hatred, revenge, regrets; all make the body susceptible to illnesses.

Scientific proof:
When body is in stress, a lot of steroids are produced which prepare body to fight or flight by increasing blood pressure, heartbeat, heavy breathing. At the same time biochemical changes start like blood sugar levels, whereas natural immunity is lowered by decreased T lymphocyte production.

Suggestion

• Try to detoxify yourself by deleting all the negative emotions.
• Forget, forgive and be positive.
• Spend quality time with friends and family

Remember lifestyle modification could not only help in boosting immunity but it’s also effective in managing various challenges of life.

Dr. Ayesha Azam Khan