10 easy tips to boost immunity

10 easy tips to boost immunity

By Silky Mahajan  on: 05 March 2016
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Overall your immune system does a very good job of keeping you healthy and well, but you’ve got to do your bit to keep it at it’s A game. It could never hurt to take some care of your immunity! You could eat well, go for regular checkups and always eat your vitamins..But is that bare minimum enough to keep it on track? Diet, age, exercise, lifestyle as well as environmental factors play a huge role in the working of your immunity system. So here are 10 easy tips which will help you help yourself! And your immunity, of course.

1. Sleep in â€“ As per research, your immunity system only produces half the amount of antibodies than it usually would when you haven’t got enough sleep. That will ultimately increase your susceptibility to any illness. The easiest and most relaxed way to boost your immunity is to get 7-9 hours of sleep every night.​
 

2. Stress is never good – Everyones got problems in life – home, family, financial, but they should be avoided as much as possible. When you stress, your body produces ‘stress hormones’ which suppress the working of your immunity system. Join a meditation class but don’t let the stress get to your body.

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3. Kale is the new spinach – Vegetables like broccoli, kale and cabbage support the livers ability to flush out toxins while also directly boosting your immune system. Go vegetarians!

 

4. Don’t be a couch potato â€“ Exercising, which could also be a 20 minute walk, will really stimulate the lymphatic system, increase oxygenation and increase the production of leukocytes – a cell which helps fight infection. You’re going to be living healthy and helping your immunity! Win-win situation.

5. Mashrooms are good – Eat mushrooms! Medicinal and Japanese mushrooms are filled with antioxidants and immunity boosters. There’s a wide variety so try a new one every time!

6. Avoid sweeteners and sugar â€“ Consuming 75 grams of sugar will reduce the ability of the WBC’s to overpower and destroy the bacteria. Opt for fresh fruits and flavored tea’s to complete your sugar cravings.

7. BMI matters – Shape and size really doesn’t matter, but having the right weight for your height and age really does. Higher numbers of fat cells tend to trigger a series of events which eventually lead to a diminishing immunity system.

8. Eat your vitamins â€“ Sounds like such a cliche but they’re really important. Each vitamin has a different property to boost ones immunity.

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9. Say bye to cigarettes and alcohol â€“ Well that title would certainly ruin a Friday night for most people. But apart from what these items do to your body, they majorly undermine your immunity system. It’s almost like causing intentional bacteria in your body!

10. Live,love,laugh â€“ Well the key word here is laugh. By laughing, you’re automatically distressing while also unintentionally allowing your body to produce more WBC’s. Watch a good comedy and let the magic begin.​

In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call at 9535271586/08049538592.


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Silky Mahajan

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Dietitian in Bangalore , India 

An author of 'Nutrition for Sportspersons' book (published by Department of Youth Empowerment & Sports, Government of Karnataka), Silky Mahajan is a highly acclaimed name in the list of top Nutritionists in India. She is the Founder & Nutrition Expert at Foods & Nutrition Clinic, Bangalore. An award-winning nutritionist, she changes the way you eat forever with her acute understanding of nutrition and its significance in the diet. She has a Masters degree in Foods & Nutrition from Panjab University, Chandigarh. Also, she is Certified Sports Nutritionist from International Sports Science Association, USA. Silky also got trained in the field of Nutrition from Post Graduate Institute of Medical Sciences and Research, Chandigarh and Fortis Escort Hospital. She is holding Certified Diabetes Educator certification from International Hope Health Academy (IDEEL) in order to have the vast knowledge of Diabetes/Insulin response in athletes. Also, she is an active member of Indian Dietetics Association (IDA).Her profound knowledge in the field of nutrition and dietetics has made her the youngest most Nutritionists in the country. In an extremely short span of time, she has dealt with athletes globally, both elite players who have participated in top International Championships as well as young budding athletes with a promising future. She believes that all the joy of life comes from the right food you eat- in right amounts and, at the right time. She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country's pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan's columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms.  She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges.Silky has been practicing Nutrition for more than seven years in the field of sports as well as clinical nutrition. As part of sports nutrition, she covers most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance and sports nutritional deficiency. As part of clinical nutrition, she covers Human nutrition (Infancy, Childhood, Adolescence, Adulthood & Older Adulthood), Weight Management, Medical Nutrition Therapy (e.g. Diabetes, Hypertension, Eating disorders, Thyroid, PCOS) as well as corporate nutrition classes.
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