Boost immunity

and
bust disease

At the present moment you are probably in the pink of health, till
comes a time when, disease in the form of germs and pollutants is
lurking everywhere, ready to catch hold of you and send you packing
off to bed. A colleague with a cold sitting next to you or that cold juice,
salad or chutney you have just consumed can pump you so full of
germs that an illness can result. But don't lose heart! Nature has
provided you with protective armour called the 'immune system' that
wards off these invading attackers, and you will fall sick only if your
immunity goes really low. Now let us try to understand how our
immune system works:
Well, the immune system has a well planned 3 lines of defence (sounds
similar to a war-fare mechanism, is'nt it??) and hence an invader
(bacteria / infection) finds it difficult to attack the body often:
The first line of defense is provided by the nose, eyes and mouth. As
soon as a foreign body enters the nose, it irritates the nerves inside,
stimulating the 'sneezing reflex' and it tries to throw out the offending
agent by sneezing (Now you know why you sneeze so much not that
someone is remembering you or something!!). Nose also has fine hair
that trap foreign particles and it secretes mucous to make the trapped
particles 'flow' out. There is also a broom provided in the form of longer
hair called 'cilia' that sweep the contaminated mucous into the throat so
that it is swallowed by us and destroyed by acid in the stomach. This is
why although we inhale numerous viruses and bacteria; they do not
infect us unless there are too many to be handled by the nose, or our
immunity is low.
Eyes throw out invaders through tears.
Mouth contains lysozymes in saliva besides immunoglobin-A which
fights infection. Tonsils also act as guards at the back of the mouth,
trapping infective agents.
Second line of defense: Once the organisms get past the first line of
defensestomach tries to throw them out by 'vomiting', intestines
through 'loose motions'. The white blood cells, rush to foreign body site
of invasion. They attack the foreign agent as 'foreign' and BLymphocytes (specialist white cells) now specifically 'recognise' the
foreign agent. These are then engulfed and destroyed by releasing
chemicals.

Third line of defense: If the first and second line of defense fail, it is a
long drawn battle, with the liver, spleen, lymph glands, blood cells and in
fact the whole body joining in to fight the infection.
Inspite of this strong guard, if you still have caught an infection - why did
your immune system fail to ward it off? Was it because of wrong lifestyle
or a neglected diet?? Or was it chronic stress, tobacco consumption,
exposure to toxins and pollutants, emotional tensions, or simply due to
old age? Any of these or a combination could have been the reason.
Never mind, it has happened once but it is in your hands to boost your
immunity and ensure that it does not happen again. Read on for more
insights on immunity boosters -

Diet

We know that free radicals lower our immunity. Free radical 'quenchers'
called anti-oxidants that are good immunity boosters can help the body
destroy them. The following ingredients can add a punch to your
immune system:
l Antioxidants packed foods: Antioxidants

like vitamin C, B-carotene, vitamin-E,

Selenium etc. are present in citrus fruits,
all yellow- o ran ge- red f ru its an d
vegetables, almonds, Soya, cloves, and
cardamom. Selenium is plentiful in
shellfish such as oysters, lobsters, crabs, and clams. Dose 3 servings
of yello-orange fruits and vegetables/day. Also chew one clove and
one cardamom after each major meal
l Omega-3 fatty acids also boost immunity and are present in flax

seeds, soya, oily fish, almonds and walnuts.

l Proteins in the form of pulses, sprouts, whole legumes (rajma, kabuli

chana, chana, and chouli), fish and egg-white are also good immunity
boosters.
l Three litres of water and fluids are needed to flush out toxins from

the body.
l Yoghurt or Dahi is an excellent source of protective bacteria that fight

Wellness@Workplace

People who pick three or more of the suggestions

from this list - and stick to them - will substantially
improve their immunity.

the disease causing ones in the intestines. Dose 2 bowls a day or 3 glasses of buttermilk / day.
l A fibre rich diet: Oats, barley, sprouts, and vegetablesalso helps in throwing out toxins in

stools. Oats and barley also contain beta-glucan, a type of fibre with antimicrobial and
antioxidant capabilities that boosts immunity, speeds wound healing, and may help antibiotics
work better.
l Garlic: contains the active ingredient allicin, which fights infection and bacteria. Dose - Two

raw cloves a day and add crushed garlic to your cooking several times a week.
l Mushrooms: For centuries, people around the world have turned to mushrooms for a healthy

immune system. Dose 4-6 pieces / atleast twice a week.

l Green Tea: is a great source of L-theanine, an amino acid that triggers the release of germ-

fighting compounds from immune boosting T-cells. Daily consumption also helps to boost
metabolism.
People who pick three or more of the suggestions from this list - and stick to them - will
substantially improve their immune strength and increase their ability to stay healthy throughout
their life.

Besides an immunity boosting diet,

what else can you do?
Sleep & Hygiene: Simply keeping your body clean is one of the best ways to ward off illness.
Simple habits such as washing hands before eating, cooking, working etc. as well as bathing daily
can help you keep away from infections. Ensure at least seven hours of sleep a day for the body to
repair and recharge itself.
Exercise: Moderate exercise can improve immunity by supplying oxygen to all the cells of the
body. Even 30 minutes of daily exercise are enough.
Stress Management: Prolonged stress may wear down the immune system and increase
vulnerability to illness. Your body gets affected during times of stress as the immune system is the
first to react to it. Relaxing practices like meditation, yoga or deep breathing can help you beat
stress in your daily routine. Listening to soothing music can also boost your immunity.
Laughter and Happiness: While painful emotions like anger and grief can impair health, laughter
does the opposite. Humour has the power to heal, to alleviate stress, to improve performance,
and generally increase the feel good factor. In fact a good belly laugh can also reduce blood
pressure, increase heart rate, reduce acidity, improve circulation of blood, and generally tone up
the muscles in the body, just like exercise. Laughter causes release of endorphins, the feel good
chemicals that also act as painkillers and elevate mood. It also reduces stress, coughs and colds,
improves sleep, and lowers blood sugar levels.
Silence is golden: Chronic exposure to noise can lead to long-lasting changes in blood pressure,
cholesterol levels and immune functions. Try to take control over the noise in your environment,
even if it means wearing earplugs or asking the nearby restaurant or marriage hall owner to turn
down the music.
From the day we are born to the last day on this earth, our immune system would continue to
protect our bodies from diseases, and keep us in good health. Let's protect this important
function of our body by boosting it with great foods and a health-filled lifestyle. So now that
you know how to boost your immunity, here's wishing you an illness free life!

Dr. Geeta Sundar (MD)

For any health related queries and feedback you may write to wellness@vantageindia.co.in

Health Counsel - Vantage Wellness Program

Disclaimer:
The content presented herein has been prepared by the Medical Panel of Vantage Insurance Brokers and Risk Advisors Pvt. Ltd. and is for information
purpose only. Vantage & Group Companies, or any person connected with it, make no guarantee, representation or warranty, whether express or implied
and accept no responsibility or liability for any direct or indirect damage / injury to health, arising from the use of the material provided. The information
provided herein is generic and persons intending to use this information should do so only under appropriate medical advice.

Wellness@Workplace