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December 2021
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News Headlines
BWF World Tour Finals: Lakshya Sen collapses in semi-final against Viktor Axelsen        Multiply an IVF-tech startup launches is its AI-based platform that will replace conventional processes in IVF clinics        At least 31 people killed by terrorists' attack on bus in Mali        Former chief minister of undivided Andhra Pradesh Konijeti Rosaiah dies at 88        1,495 teachers in Kerala schools yet to get vaccinated        Fourth case of Omicron in India, 33-year-old Maharashtra man tests positive for new COVID-19 variant        Actor Brahma Mishra found dead at his residence in Mumbai        “Comeback King"-A short-film by KKR on Sunil Narine’s incredible journey as a cricketer        Honda sets up battery sharing service subsidiary in India        Record low birth rates in China        No travel bans imposed by India for Omicron: MEA        CPI(M) local leader hacked to death        Two confirmed cases of Omicron detected in Karnataka        BWF World Tour Finals: Sindhu makes winning start; Lakshya also through        Depositors of PMC Bank to get pre-Covid interest rate        Vaccinated California man first in US to test positive for Omicron        Kerala determined to prevent new HIV infections by 2025, says CM Pinarayi Vijayan        Doctors can’t be always blamed for negligence in deaths, says Supreme Court        Tourist inflow in J&K hit 7-year high in November: Govt        isl: Odisha come from behind to beat SC East Bengal in 10-goal thriller        
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Health News
HOW TO BOOST YOUR IMMUNE SYSTEM
 
Eating a balanced diet, getting enough sleep and exercising daily are important for your overall health and wellness.

Eat fresh foods

Eat fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava), and foods from animal sources (e.g. meat, fish, eggs and milk).

Daily, eat: 2 cups of fruit 2.5 cups of vegetables , & adequate amount of protein rich foods like fish, egg white, pulses , dhal, chicken and red meats in moderation For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat & salt.

Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.
When using canned or dried vegetables and fruit, choose varieties without added salt or sugar.

Drink enough water

Water is essential for life. It transports nutrients and compounds in blood, regulates your body temperature, gets rid of waste, and lubricates and cushions joints.

Drink 8–10 cups of water every day.

Water is the best choice, but you can also consume other drinks, fruits and vegetables that contain water, for example lemon juice (diluted in water and unsweetened), tea and coffee. But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, fruit juice concentrates, fizzy and still drinks as they all contain sugar.

Eat moderate amounts of fat and oil

Consume unsaturated fats (e.g. found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than saturated fats (e.g. found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard).

Choose white meat (e.g. 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 (e.g. soy sauce and fish sauce).

Limit your daily salt intake to less than 5 g (approximately 1 teaspoon), and use iodized salt.
Avoid foods (e.g. snacks) that are high in salt and sugar.

Limit your intake of soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks).
Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate.

Other essentials Include immune boosting foods like

Garlic and ginger

It is a powerful anti-viral. It can be eaten raw, mashed or can be added to soups. chopped raw garlic and ginger with a tablespoon of raw honey boost your immune system,
Almonds Vitamin E in almonds will help to prevent colds and flu and is key to your immune .

Turmeric

The golden spice turmeric is known for its anti-oxidant and anti-inflammatory properties. Curcumin, the compound present in turmeric is a very potent agent and aids in healing of wounds and infections. This is the reason, it is often suggested to have turmeric milk

Vitamin C – Citrus Fruits & Greens

Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.

Beta-Carotene – Root Vegetables & Greens

Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene. Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption.

Vitamin E – Nuts, Seeds & Greens

Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts, seeds, avocado, and spinach.

Vitamin D – Sunshine, Fish & Eggs

Vitamin D is essential to immune function and helps regulate the body’s immune response. Vitamin D can be found in salmon, canned tuna, egg yolks, and mushrooms. Your body can also synthesize vitamin D with just 13-15 minutes of sunshine three times a week

Probiotics, Gut Health & Immunity

Yogurt, Tempeh (Fermented Soybeans), and certain types of cheese contain probiotics, which are thought to help stimulate the immune system to fight off disease.

Zinc – Shellfish, Poultry, and Beans

Immune system cells need zinc to function .Zinc is a mineral that our body does not store or produce. While oysters have the highest food content of zinc, there are several other options such as shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat and beans. Zinc is also found in fortified cereals and some breads, but the best absorption comes from animal-based foods.

All these dietary changes should also be coupled with good exercise and proper sleep.

ATHIRA. M.J.
DIETICIAN.KIMSHEALTH


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KERALA NEWS
1,495 teachers in Kerala schools yet to get vaccinated
 Thiruvananthapuram: There are 1,707 teaching and non-teaching staff in government schools of Kerala  
CPI(M) local leader hacked to death
Kerala determined to prevent new HIV infections by 2025, says CM Pinarayi Vijayan
People not following Covid measures will not get free treatment: Pinarayi Vijayan
INTERNATIONAL NEWS
At least 31 people killed by terrorists' attack on bus in Mali
 Bamako: At least 31 people have been killed and eight more injured as a result of terrorists' attack
Record low birth rates in China
Vaccinated California man first in US to test positive for Omicron
US expresses concern over rights abuses in Afghanistan, asks Taliban to take necessary steps
NATIONAL NEWS
Former chief minister of undivided Andhra Pradesh Konijeti Rosaiah dies at 88
 Hyderabad: Former chief minister of undivided Andhra Pradesh and veteran Congress leader Konijeti Ro
No travel bans imposed by India for Omicron: MEA
Doctors can’t be always blamed for negligence in deaths, says Supreme Court
maharashtra: Quarantine mandatory for passengers coming from at-risk countries; RT-PCR must for those arriving from other states
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