Diet Tips to Boost Immunity- Post Lockdown

The curbs are being lifted, the lockdown is easing and the life is limping back again but to a new normal this time. All being aware of the fact that life would not be the same as before lockdown started, at least for some time to come. We are all still scared to move away from the sanctum sanctorum of our houses, which have been our safe havens for the past few weeks. However, whatever may be our anxieties about stepping out in the open, survival and economic revival are both important at this moment and must take the front.

It therefore, is important, for everyone stepping out of the house, to take their own and others health very seriously. Although according to the medical fraternity, if our body’s natural defences (immune responses) are strong, we will be able to fight the viral infections including COVID-19 effectively and even if we are infected, the symptoms will be milder and chances of getting back on our feet quickly would be greater.

So, it is important to boost our immune systems and give our bodies a better chance at recovering faster. There are 4 main pillars on which rests the strength of our immune systems, these are:

1. Proper diet
2. Good sleep hygiene
3. Appropriate physical exercise and
4. Effective stress management

Although there are no foods that can kill the viruses, but a varied diet containing foods rich in certain vitamins and antioxidants will help keep the immune system strong, help it fight the disease effectively and recover faster. Research has shown that a plant-based diet is more effective in boosting the immune system. The vegetarians have been seen to have more effective white blood cells as compared to non-vegetarians, due to increased intake of fibre, vitamins and antioxidants and low fat intake.   A few easy to follow diet tips which will help to improve immunity must be taken into consideration.

1. Hand hygiene and hygiene of the surroundings: Regular and through handwashing and hand sanitization are two most important to reduce the chances of all kinds of infections, including COVID-19. It is also very important to keep the surroundings clean, all the surfaces, stationery, computers/laptops, etc must be disinfected on a regular basis.
2. Heat food: Heat kills viruses, but it is the length of time food is exposed to heat is equally or rather more important as compared to the amount of heat it is exposed to. It is a good idea to keep the food in an oven to heat it, but most important is to heat the food. Although it is important to note that COVID-19 viruses are not transmitted through food but can be carried on food, it is also likely that they get killed by the acids in the stomach. Still, it is best to heat the food just before consuming to destroy the viruses, as there is a possibility of the viruses travelling from mouth to the respiratory system.
3. Choose healthy meals: Carry to office meal of whole grains. Whole grains, a must-eat-daily-food, are the healthiest choice to boost immunity, as apart from being rich in fibre, they are rich in some bioactive substances also. The fibre in whole grains, such as found whole wheat products, brown rice, oats, barley, etc., helps to keep the gut healthy, which is the biggest immune organ of our body. These help to reduce systemic inflammation, increase production and working capability of white blood cells (immune cells that fight with and kill disease causing germs) and increase the functioning capability of the lungs and the heart. Suggested choices could be whole wheat chapaties (Indian flatbread or tortilla) with vegetables, pulses or sprouts or cottage cheese, brown rice pilaf (pulao), multigrain bread sandwich with plenty of vegetables and sprouts or cottage cheese (can also be made with hung curd mixed with vegetables), etc.
4. In between snack options: As the office hours are long, one must always carry with them some in-between-meal snacks that are healthy. It is very important not to remain hungry for long periods of time, in order to ensure sufficient supply of nutrients to the body, for it to remain healthy. At the same time, it is important that the snacks that one consumes must boost the immune system. Certain vitamins and minerals have been shown to improve the immunity such as vitamin A, C, D and E and minerals like zinc, selenium and magnesium. Nuts like almonds, peanuts, walnuts, etc are rich sources of Vitamin E, selenium and magnesium along with certain fatty acids which boost the immune system. Another food group that can be used as snacks are fruits especially citrus fruits. Certain fruits can be given the labelled as “Carry-with-you fruits”, as they are not only easy to take to office, but also due to their thick skins can keep the fruits rather safe. Examples are oranges, sweet lime, mandarin or kinnow, etc. Even bananas are good to carry as snacks.
5. Use of certain herbs and spices is thought to be good as these have protective properties, such as garlic, ginger, holy basil, mint, cinnamon, turmeric, cloves, black pepper, etc. Using these in our daily meal preparation is good to help the immunity. Garlic can even be used topping to salads or pasta, ginger, cinnamon, holy basil, cloves and pepper can be used in the tea to help boost immunity.
6. Probiotic foods like curd, yogurt, buttermilk, mushrooms, pickles and some cheese also have some vital nutrients that boost the immunity. Probiotic foods maintain gut health by improving the gut microbiota – that is the microorganisms living in the digestive system that play crucial role in nutrient absorption and function as anti-inflammatory organisms. Probiotics help to produce natural antibodies and improve the immune response to the viral infections.
7. Carry with you, your own water bottle. It is important to keep well hydrated and carrying your own water bottle is the first step towards that. It not only ensures that you will be drinking water but also that it is free from contamination from others. Other foods that may help to improve hydration are soups, broths, buttermilk, lemon water, coconut water, and fruits such as oranges, melons, cucumber etc, which are good sources of water.
8. Dark chocolates: Dark chocolates are rich in magnesium. Antibodies, which are proteins, bind to the invading bacteria and viruses with the help of magnesium and help to remove them from the body. Dark chocolate also contains flavanols which are anti-inflammatory. Other foods that are rich in magnesium are, pumpkin seeds, spinach and brown rice.
9. Vitamin A and D are two vitamins which have been proven to improve immunity and help protect against viral infections. Foods rich in vitamin A are sweet potato, pumpkin, carrots, green leafy vegetables, oranges, melons and mangoes. Vitamin D rich foods are milk and dairy foods and certain fortified breakfast cereals. Zinc a mineral, is another nutrient it helps to boost the white blood cell production and function. Beans, peas, lentils, nuts, pumpkin seeds and sesame seeds are good sources of zinc.
10. Skip caffeine, alcohol, sugar and fats: it is best to skip these as they lower the immune response and also dehydrate the body. They provide the body with very few nutrients and do not boost the immune system. Along with this, sugar and fat have been found to trigger inflammatory reactions in the body. Tea and coffee must be taken in moderation. Green tea with lemon and honey can be included to boost immunity.
11. Maintaining a proper schedule of physical activity, proper sleep hygiene and managing stress are important to boost the immune system. Inadequate sleep and anxiety have been found supress the immune function.

So, it is important to eat small, and frequent meals, keep properly hydrated, choose healthy snacks and drinks, avoid sharing food and basically, strike the right balance.