Immunity Booster Explained By Dr. Rajesh Bhardwaj
IMMUNITY BOOSTER
There is no topic in healthcare that is more mired in fads, myths and half-truths than the concept of ‘Super foods’ or Immunity Boosters!
There is a billion dollar industry out there that misinforms and misguides us towards buying products of dubious value at best and some that could be outright dangerous if consumed in excess!
There is no science behind “Super Food” – it’s just a marketing and branding gimmick.
What is more relevant is that we talk about building immunity. That is scientific and backed by relevant data and research.
For an individual who is otherwise free from disease these are the golden rules for building a good immunity.
1. Eat Healthy
a. Fresh food that is local and seasonal
b. Regular well balanced meals
c. Ideal constituents- Dairy, fresh vegetables, fresh fruits, poultry/ fish if permitted (once or twice a week). Whole wheat Atta can be supplemented with chana etc.
d. Avoid anything from a shiny packet
e. The last meal of the day should be early and light. Go to bed 2-3 hours after your last meal
f. Eat less, get up before you are fully satiated. Keep your weight under control
g. ‘Healthy snacking’ should not be an excuse for over- eating
h. Avoid fried and very salty snacks
i. Fresh fruit and roasted nuts are best for snacking
j. NO SUGAR – get rid of sugar completely – anything with refined sugar – including what you put in your tea, milk or coffee. You can get enough sugar from the carbohydrates you consume
k. Do not make a healthy snack unhealthy – do not add chaat masala or salt to your bowl of fruits. Do not fry your peanuts.
l. An egg a day is good for you – unless allergic
m. Supplement only if you are deficient – check Serum B12, D 3, Iron/ Haemoglobin – use supplements only if circulating levels are low
2. Exercise regularly
a. Even a little exercise is better than no exercise
b. Regular exercise helps to
i. keep you in shape,
ii. improves your heart function,
iii. maintains a healthy metabolism,
iv. helps you sleep better
v. improves mood
vi. exercising with others is a good social bonding activity – plan meetings in a gym rather than a bar
vii. improves cognition
viii. helps to structure your day
c. An ideal Exercise regimen has three components- Cardio (heart rate must increase), Strength training (weights, working against your body’s own weight, etc), and Stretching – each is important. Warming up before you start is necessary.
d. Morning exercise is usually more physiological but exercise whenever your schedule permits you
e. Do not build bulk- unless you are training for Mr India contest
f. Protein shakes are not required. Do not take steroids
g. Drink plenty of water
3. Sleep and rest well –
a. Seven to eight hours of sleep at night is essential
b. Establish a good sleep hygiene- sleep and rise at the same time each day
c. Wherever possible stick to the local diurnal rhythm- wake up at first light.
d. Daytime sleep is helpful – an afternoon nap is helpful to energize you for the rest of the day
And in the context of Coronvirus – Vaccines- In order to save us from other preventable diseases - where there is a viable Vaccine- get vaccinated. There is no grand conspiracy behind vaccines – they are by and large safe and prevent disease and death.
Unfortunately there are no short cuts to having a robust immunity. You have to work hard towards it.
Dr (Major) Rajesh Bhardwaj
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