Immunity Development Against Covid 19

                                                                                -Dr. S. Vijay Kumar

 Robust health plays a key role in containing Covid 19. The following measures should be followed to develop immunity: 

Eat Natural Fresh (Unprocessed) Vegetables and Fruits: For snacks, choose raw vegetables and fresh fruits rather than foods that are high in sugar, fat, or salt. Do not overcook vegetables as this can lead to the loss of important vitamins. When using canned or dried vegetables and fruits, choose varieties without added salt or sugar.

Drink Enough Water Every Day: Drinking enough water carry nutrients and compounds in blood, regulates body temperature, gets rid of waste, and lubricates and cushions joints. Drink 8–10 glasses of water every day. Water is the best choice, but one can take other drinks like lemon juice without sugar, tea, and coffee but not often, fruit juices (without sugar).

Eat Moderate Amounts of Fat and Oil: Consume unsaturated fats (found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than saturated fats (found in fatty meat, butter, palm and coconut oils, cream, cheese, ghee, and lard). Choose white meat (poultry) and fish, which are generally low in fat, rather than red meat. Avoid processed meats because they are high in fat and salt. Where possible, opt for low-fat or reduced-fat versions of milk and dairy products. Avoid industrially produced trans fats. These are often found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines, and spreads.

Eat Less Salt and Sugar: When cooking and preparing food, limit the amount of salt and high-sodium condiments (soy sauce and fish sauce). Limit daily salt intake to less than 5 gms (approximately 1 teaspoon) and use iodized salt. Avoid foods (snacks) that are high in salt and sugar. Choose fresh fruits instead of sweet snacks such as cookies, cakes, and chocolate.

Avoid Eating Outside: Eat at home to reduce the rate of contact with other people and lower the chance of being exposed to COVID-19.

Yoga & Meditation: Practice Yogasanas, Pranayama and meditation for at least 30 minutes every day.

Indian Food,  Herbal Tea & Steam Inhalation : Add spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander) and Lahsun (Garlic) while cooking your food to keep your immune system healthy. Take 1 tbsp Chyavanprash 10gm every day in the morning. If diabetic, opt for the sugar-free version. Drink herbal tea twice a day having a combination of Tulsi (Basil), Dalchini (Cinnamon), Kalimirch (Black pepper), Shunthi (Dry Ginger). Practice steam inhalation with fresh Pudina (Mint) leaves once in a day. Lavang (Clove) powder mixed with natural sugar/honey can be taken 2-3 times a day in case of cough or throat irritation.

Balanced Diet: A balanced diet comprising nutrient-rich vegetables, fruits, pulses, cereals, and curd coupled with a healthy lifestyle is the key to boost the immune system.

Indian Council of Medical Research (ICMR)-National Institute of Nutrition (NIN) Advise: Take micronutrients (vitamins and minerals) and phytonutrients that are primarily available in fruits, nuts, vegetables, and wholegrains enhance both native and adaptive immune function and prevent infection.

Fresh Fruits, Vegetables and Meat: Fruits like papaya, guava, apple, grapes, mango, oranges, tangerines, lemons, sweet lime and goose berries, all seasonal vegetables, including green leafy, and spices, legumes, millets. Consuming meat, fish, poultry, and eggs is not risky in present circumstances, but hand wash hygiene must be followed after handling raw meat, eggs or even vegetables, thoroughly cooked meat, and poultry products.

Curd: Curd is a source of many nutrients, it improves gut health by regulating gut bacteria, aids immune function and reduces inflammation.

Sugar: Sugar is just calories with no nutrients, hence keep it to bare minimum.

Ideal Body: Maintaining ideal body weight, keeping body hydrated with adequate water intake, taking up moderate physical activity i.e.  exercise, walking etc.

Less Carbohydrates: Eat low carbohydrate diets, this will help to control high blood sugar and pressure and slow down diabetes.

Other:

Do not Skip on Exercise, Avoid Stress, Do not Compromise Sleep (Sleep at least

minimum 8 hours), Avoid Smoking, Alcohol and Other Addictive Substances.

Vitamins: In particular, antioxidants otherwise known as vitamins A, C, and E, as well as the "sunshine" vitamin, Vitamin D. Antioxidant-rich foods include:

• Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes.
• Vitamin C: Citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus.
• Vitamin E: Vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams.
• Selenium: Salmon and haddock (Food fish).

Some evidence shows vitamins C, D, E, and zinc supplements are beneficial for respiratory infections with symptoms similar to Covid 19.