We understood in our last article “Prevention is better than cure”, a few wise words from the past that formed the crux of how we can maintain our health and well being. Fast forward to the new era, the world is moving a step further with the new age mantra “Promotion rather than Prevention”

We have always been focusing on availing treatments only after people get sick, rather than consciously making efforts to address the cause of the illness and staying immune to them. Health promotion is all about focusing and working towards promoting health, increasing immunity, and thus preventing disease.

Promoting good health is about maintaining the best health possible through building resilience and developing protective factors i.e. a strong immune system that guards our body against all illness and disease to whatever extent possible.

Our Body’s Soldiers

Our immune system is in a continuous lifelong battle. Simply put, its main task is to defend our body by keeping germs from entering into our body and destroying any that manages to get in. Maintaining a healthy and strong immune function is a whole-body effort twhich is a holistic approach. It requires the right combination of nutrients both macro and micronutrients. vitamins and minerals that will arm the body’s guards with the required strength and vitality to tackle diseases and sickness effectively. Ultimately, we are only as strong as our immune system, which is why it is imperative that we strengthen our immunity.

Developing immunity and maintaining it requires a concerted effort. There are various factors that contribute to strengthening our immunity. Research has indicated that there is a strong connection between nutrition and immunity especially in children and the elderly. Good nutrition is essential to a strong immune system.

Cases of vitamin and mineral deficiencies are common and have reached alarming levels. Vitamin A, iron, and zinc deficiency when combined constitute the second largest risk factor in the global burden of diseases.

A form of malnutrition termed as “Micronutrient malnutrition” is on the rise and the condition is not only limited to the underprivileged but has been seen across all levels of the socio-economic strata. Micronutrient malnutrition occurs when a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet.

Nutrients, both macronutrients, and micronutrients are important for our bodies and have an important role to play in building our immunity.

The macronutrients include Protein and Fats both play an important role in building our immunity. Micronutrients include vitamin B6, vitamin C, vitamin E, magnesium, and zinc which play roles in maintaining immune function.

Vitamins

Vitamins play an important role in keeping us and is a  key ingredient in determining the strength of our immunity. 13 essential vitamins required by our body are Vitamin A, C, D, E, K and B vitamins (Thiamine, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B-6, Vitamin B-12, and Folate).

Most of the vitamins required by our body can be found in various foods that we consume. Each vitamin has its own role to play in the defense mechanism that our body’s guards use for protection.

Minerals 

Minerals, like vitamins, also play an important role in helping our bodies to build a strong defense mechanism and boost immunity. They are extremely necessary for our body to function optimally as they aid in many processes, especially fluid balance, maintenance of bones and teeth, muscle contractions, and nervous system function.  Some of the major minerals that are important are Calcium, Chloride, Magnesium, Phosphorus, Potassium, and Sodium. 

Boosting Your Immune System

Achieving a healthy immune system is not only dependent on a balanced intake of nutrients, but it’s also a whole-body effort. Maintaining it takes a holistic approach towards multiple factors. Here are a few simple tips that we all need to follow to maintain a healthy life.

• Oxygen: This is the source of energy for our body, None can survive more than a few minutes without it, so breathe correctly, take deep breaths, and take in as much oxygen as possible.Water: Water helps to carry oxygen to our body cells, which results in the proper functioning of systems, Keep your body hydrated. Drink plenty of water. 
• Sleep: Sleeps strengthen our body’s immune response, releases proteins that detect and destroys germs. Get at least 7-8 hours of sound sleep.  
• Exercise: Physical activity helps flush bacteria, releases toxins and boost WBC’s (Immunity Cells). Adopt an exercise regime. It could be as simple as walking but, ensure that you do it regularly.
• Diet: Vitamins, Minerals, and Antioxidants boost our immune system, Incorporate a good mix of both macro and micronutrients in your diet.
• Sunlight: Bask in the morning sun (9.00 am to 12 noon) for some time and get your daily dose of vitamin D. 
• Cleanliness: Protect us from viruses & germs from entering our body, Maintain good hygiene, keep your surroundings clean.
• Laughter: Laughter is the best medicine, It decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Takeout time daily for a regular dose. 
• Positive Mindset: Eliminates any form of paranoia and negative thoughts that can cause depression and stress and boost energy levels. Be positive always. 
• Health checks: Last but not the least, knowing your health is the first step, get your health checks done regularly, and take the necessary precautions and measures to stay healthy.

Maintaining a strong Immune System should be everybody’s priority, it helps us mitigate health risks, maintain a balanced and healthy lifestyle. Eating a healthy, balanced diet is just one way to boost immune health, we need to make several lifestyle and dietary changes today to strengthen our immune system.