You can see people running for hand-sanitisers these days, buying it in numbers and stocking it. To those people……it is important that you know using sanitisers to kill viruses and bacteria on hand is a measure that we call preventive (it means, you are trying that bacterias and viruses don’t make their way in your body).
While you do this, it is equally important to know that new age pathogens are very smart, they know how to find a corner and escape. Therefore, it is more vital that we work on other measures as well to retrain these pathogens from making us sick. Try a holistic approach to keep the body strong enough to fight back infections in all ways. It is imperative to keep the body fit, boost immunity, so that, even if we come in contact with these pathogens, we fight back effectively and our system revives soon without undergoing much damage.
Different Ways To Keep Your Health Good
Maintain Hygiene Everywhere – Good hygiene and good health are interlinks. If you will maintain good hygiene, there are high chances, your health will be good. By maintaining good hygiene level, you ensure complete restriction of pathogens in the body. The basic hygiene includes,
- Cleaning all exposed body parts thoroughly with soap once you enter in home after going outside.
- Eating vegetables, fruits, after thorough cleaning and cooking. Putting everything in the mouth right after buying, is like giving an invitation to germs and bacterias in the body.
- Removing dust and cleaning house every day is important
- Using tissues or handkerchief while coughing and sneezing is essential
- Eating food after through handwash is important.
Quality Diet – Food that we eat gives us nutritions, energy and vitality to perform our work efficiently as well as to ensure healthy functioning of important organs. Therefore, what we eat, play a big role in making our body. A diet is the perfect amalgamation of macro and micronutrients. To create a balanced diet, you don’t need to master any skill, just include various green veggies, different colour of fruits, legumes along with cereals. Avoid eating processed and refined food. Fat is also important for the body, include fat as well. This will not only give your body the needed strength but will also boost the immunity that will help you fight-back with any kind of infection.
Exercise – We all know the benefits of exercise. It gives both short term and long-term benefits. The other benefits of exercise are, it supports metabolism, help in reducing stress enhances immunity, reduce the risk of life-threatening diseases. Additionally, regular exercise also promotes a healthy lifestyle. By exercising regularly, you keep you body fit, mind healthy and positive.
Follow Good Lifestyle – There is a long list of diseases cause because of bad lifestyle, such as hypertension, diabetes, arthritis, kidney issues, weight gain, BP related problems, pain in the body etc. Bad lifestyle does not mean, wrong sleeping habit. It is more than that, a bad lifestyle means
- Wrong sleeping habit
- Not following the body’s biological clock
- Starving for a long time
- Not exercising
- Not taking adequate amount of water, etc.
For a fit life, it is important that you follow a good lifestyle, the easiest way to do is follow what our forefathers used to do. This is important to note that there is no ideal lifestyle. It varies according to place and its climatic culture. We can’t follow the same lifestyle everywhere in the world.
Increase Intake Of Liquid – Our body comprises of water, it has 60% water. The heart and brain of a human contain 73% water, Muscles have 79% water, kidneys 79%, skin 64%, and even the bones in the body that are solids have 31% water. The organs get this water from liquid we intake on a daily basis, therefore, it is necessary that we consume adequate amount of water. Additionally, water also helps in removing toxins from our body, toxin gets washed away from our body through urine and sweat. In the absence of the same, the equilibrium disturbs as we start facing health-related consequences.
Water is also important for balancing acid and base level in the body i.e. pH level.
These are important practices you should inherit in life to be in good health at any age. This will not only protect you from different health issues, but will also give you the needed immunity to fight back with the infection.
Nutrients That Boost Immunity
The immunity is inherited and it greatly depends on what we eat. So, there are chances that a young man might have low immunity and an old man have higher. And, it is also a fact that human can increase their immunity by following the right diet, good lifestyle, exercising, taking adequate amount of liquid and maintaining a good level of hygiene. Among these five holistic approach, food plays a deciding role in building our immunity. Eating good and healthy boots the immunity, which other factors support. Nevertheless, it is not like all foods do the same thing in the body, therefore it is important to be picky here.
Vitamin C– Vitamin C is a vital nutrient that human body need for organs functioning. It acts as an anti-oxidant that fight with free radicals that stop the oxidation process within the body. It is the same oxidation process that causes ageing. The free radicals also damage the immune system, making it a week. Food that are rich in Vitamin C include citrus fruits like oranges, lemon, grapefruit, bell pepper, strawberries, broccoli, etc.
Vitamin E – Similar to Vitamin C, vitamin E is also an antioxidant. It supports the immune system. If elderly people take adequate amount of Vitamin E in the diet, they could also boost their immunity. Food that are rich in vitamin E include sunflower seeds, wheat germ, hazelnut, peanut butter, etc.
Zinc – Zinc is a powerful immune-boosting food. It is called as most powerful because it stimulates production of certain immune cells. Zinc is so important in the diet that its small imbalance could lower down the immunity. You can add Zinc in your diet by including these foodstuffs in your diet, baked beans, chickpeas, cashew, raisin bran.
Omega-3 Fatty Acid – These days, you must be listing, food manufacturing companies advertising the content of Omega-3 fatty acid in their foodstuffs. This is because Omega-3 Fatty acid is a fatty acid type that not only keep the immunity high but also check inflammation in the body and repair it. Omega-3 Fatty Acid is effective in treating diseases like arthritis, joint pain and ulcer. Food rich in Omega-3 Fatty Acid includes flaxseed, walnuts and oily fishes.
Carotenoids – Carotenoids is a pigment antioxidant that many plants contain. When carotenoids are consumed, it turns into Vitamin A in the body. Vit A is again is a Vitamin that regulate and support immune system. There is a wide range of food containing carotenoids, these include kale, carrot, papaya, mango, etc.
You can include these foods in your diet to boost your immunity and be the top of your health. Some of the food are can be eaten raw, and it is good if you eat them raw in the form of salad for the optimum extraction of its nutrients.
Is Good To Take Supplements For The Same
Supplements contain a higher content of these supplements. They are good for fulfilling the gap, but when it comes to replacing food by supplements, it is not correct. Researchers say, supplements do contain a higher amount of antioxidants but believe that its effects are limited. This is because, it doesn’t contain those unexplored nutrients that are naturally present in food, and that helps in its complete absorption. Researchers say it is good to take supplements for a short time to get relief from some health issues, for a long time, food should be the first alternative. Also, if someone has to take supplements, he should consult with a healthcare professional for the same.