FITNESS
good health
A raincheck for immunity
The rains bring relief. They also bring a host of infections. A healthy immune system is the only way to enjoy the rainy season
Ishi Khosla

With rains come flu, fevers and unending infections - bacterial, viral and fungal. These can further aggravate allergies, skin, respiratory and digestive problems. While we can't do much about the rains, we can certainly beat the bugs by strengthening our immune system.

A diet consisting largely of junk food, or refined sugar, white rice, refined fats low in vitamins and minerals can weaken the immune system. A healthy immune system requires a number of nutrients in balance, including proteins, essential fats, vitamins, and minerals.

A diet should consist of a variety of foods, adequate calories. It should be rich in whole grains, pulses, vegetables, fruits, nuts, seeds, low fat dairy and fatty fish. Also a diet low in sugar, alcohol and bad fats, along with a healthy lifestyle is the key to good immune function.

Proteins play an important role in strengthening the immune system which is responsible for fighting infections by foreign substances. When the diet does not contain enough proteins, the body cannot make as many antibodies as it needs.

Besides proteins, the nutrients which build immunity include beta carotene, B complex vitamins, Vitamin C, E and minerals, including selenium, zinc, folic acid, iron, copper, and magnesium, prebiotic and probiotic foods.

Vitamin A and beta carotene help maintain thymus gland function .This gland produces lymphocytes - white blood cells (WBCs) which produce defence proteins called antibodies. It also helps maintain the health of surface-lining membranes of skin and internal organs, the first line of defence against bacterial, parasitic and viral attack. However, excessive vitamin A intake lowers immunity. Good sources include dark greens, yellow orange vegetables such as carrots, spinach, broccoli, sweet potatoes, apricots and mango, butter, egg yolk, cheese, fish liver oils.

Vitamin C deficiency can lower the immune response. Vitamin C enables the lymphocytes and other cells of the immune system to function properly. The need for vitamin C increases more during an illness. Because chemical detoxifying system in cells use vitamin C, drug and toxin exposure also increases the need for vitamin C, drugs (medicines) also increase the need for vitamin C by almost double. Also, it acts as an antioxidant and protects against reactive harmful chemicals (free radicals) produced by the body. Good sources of vitamin C include amla, citrus fruits, tomatoes, green peppers, green leafy vegetables, kiwi, broccoli, and strawberries.

Vitamin E also boosts immune functions through lymphocyte activity (WBCs). Increased exposure to toxins or old age further increases the need for this vitamin. It is best taken through natural sources like wheat germ, whole grains, nuts, seeds, apples and green leafy vegetables.

Zinc is vital for immunity. Even mild deficiency can lower immunity. Zinc deficient people are prone to depressed immunity, common cold and poor growth. Zinc in combination with other trace minerals, including copper, iron, and manganese appears to improve the immune response. Good sources of zinc include nuts, seeds and whole grains.

Selenium, an important mineral and an antioxidant, also plays an important role in boosting the immune function and fighting infections. It is also known to interact with vitamin E in antioxidant systems and with iodine in thyroid hormone metabolism. Good sources of selenium include brown rice, wheat germ, whole wheat bread, poultry, and fish, garlic, organ meats and seafood.

Essential fats like omega 3 fats that can be obtained from cold pressed oils, nuts, seeds, fatty fish and sea food also play an important role in maintaining good immune status.

Other important nutrients that help improve the immune response include vitamin B6, pantothenic acid, iron, folic acid, magnesium and copper.

Other immune boosting foods include probiotics and prebiotics.

Probiotics, the good friendly bacteria when administered in adequate amounts, promote the body's natural immunity, help in digestion and maintaining good health. These are essential and help keep the harmful bacteria suppressed. Good sources of probiotics include yogurt, buttermilk (chaach), lassi and kefir (thin drinkable yogurt). In commercially available varieties the cultures may not be live, however, special probiotic drinks and foods are commercially being formulated with live cultures.

A prebiotic is actually a substance found in other foods that feeds the probiotics (beneficial micro-organisms present in the gut) and in a way it's the probiotic's lunch. Good sources include whole grains, pulses, beans, vegetables, fruits and seeds.

The simplest way to boost immunity is through a good diet, plenty of exercise, yoga, adequate rest, sleep and stress control.

— The writer is one of the leading holistic health gurus and has a health portal www.mickeymehtahbf.com

Foods that boost immunity

Whole grains: Oats, barley, millets.

Pulses and legumes: Bengal gram, lentils, beans and soybeans.

Bright coloured vegetables and fruits: Broccoli, garlic, ginger, onion, red grapes, amla.

Nuts and seeds: walnuts, flax seeds, fenugreek seeds, pumpkin seeds, watermelon seeds, sunflower seeds.

Other foods: Yogurt, wheat germ, alfa-alfa, fatty fish (salmon, mackerel, hilsa, purva), olives and olive oil, mustard oil, etc.

Eat organic foods whenever possible.

Special dietary guidelines for rains

• Diet in general should be light, low on fat and easily digestible. Rich, oil and spicy food must be avoided as also extremely cold food and cold beverages.

• Avoid street food, especially during the rains as the incidence of food-borne illnesses shoots up in this weather due to favourable temperature for increased microbial growth (especially bacteria). Also, street food is exposed to dust and flies, which could also contribute to food-borne illnesses.

• Left-over food: Precooked food should always be refrigerated and preferably consumed within the same day.

• Beverages: Abundant fluids are beneficial.

Diet during flu in rains

• Hot liquids like soups, broths, hot milk, hot water, tea, ginger and tulsi tea provide relief and help fight infections.

• Useful herbs in flu include tulsi, garlic, ginger and honey.

• In the initial stages of cold, anti-inflammatory ginger with honey provides relief, prevents accumulation of phlegm and has expectorant effects.

• One-fourth to half teaspoon of haldi boiled in milk or made into a pill has anti-inflammatory, anti-viral and anti-bacterial properties.

• Two to three cloves of crushed garlic in the end stages helps boost immunity and acts as a decongestant. It also has anti-viral, anti-bacterial and anti-fungal properties, and prevents secondary infection from developing.

• If symptoms persist, probiotic supplements and foods are useful to boost immunity and in general can be useful during the infection as well.

• Concoctions of ayurvedic or yunani herbs like doshandaa are beneficial and shorten the duration of flu by preventing secondary infections.

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