Your level of immunity determines your overall health and well-being. A healthy person is one who has a strong immune system that keeps diseases and infections at bay, or enables faster recovery and causes less severe symptoms. A healthy immune system is required to protect the body from foreign invaders. In one of his recent live videos on Facebook, lifestyle coach Luke Coutinho talks about some simple ways to boost our immune system. He says that a few lifestyle modifications can help in having a strong immune system.
Simple ways to boost immune system
The immune function is dependent on two important factors: the environment which you create inside your body, and the environment surrounding you. Both these factors have a direct impact on how the cells in your body behave. We are in complete control of the environment inside your body and the one surround you.
The environment inside our body can be improved by eating fresh fruits and vegetables, nuts, seeds, different spices and everything that nature has given us. Eating these foods in balance can help in boosting immune function.
Similarly, we can control the environment surrounding us. By changing the temperature of room and dampening it a bit, one can facilitate growth of bacteria. Similarly, the bacteria can be killed by adding a bit of dry air and changing the temperature inside the room.
7 lifestyle choices you didn’t know were harming your immunity
1. Lack of sleep
No matter how much healthy and immunity boosting food we eat, lack of sufficient sleep can play havoc with the immunity. Sleep is required to balance functioning of cells in the body. Repair, balance, rejuvenation, hormonal balance and detoxification all occur during a good night’s sleep.
2. Not focusing on right quality of protein more than the right quantity of protein
Proteins are the building blocks of cells. You need to focus on the right quality of protein for a strong immunity. Do not separate the egg yolk from the egg white, do not give up on rice while eating dal. It is when you eat food in such combinations that your body gets adequate amount of protein. Khichdi or dal chawal is a complete protein food which can help in maintaining your immune function.
3. Not washing hands before meals
Washing hands before meals is important. We compromise our immune system a lot because of the germs and pathogens we ingest. Wash your hands both before and after your meals.
4. Constipation and acidity
Constipation and acidity are clear symptoms of a compromised immunity. Eat the right kinds of foods and improve your lifestyle to get rid of these conditions for a stronger immunity.
Stress is a major deterrent to your immunity. Your diet and exercise are not going to give the desired results if you are under stress. Constantly high cortisol levels results in low immune function. It is important to work towards reducing your stress if you want to a strong immunity and an overall healthy body.
6. Smoking and alcohol
Smoking, passive smoking and drinking alcohol excessively are all factors which can decrease your immunity.
7. Lack of exercise
You need to be physically active and yet not over-trained at the same time. Rest and recovery are as important for your body as exercise for a strong immunity.
Physical activity helps in improving your blood circulation and facilitating strong immunity.
Foods which are good for the immunity
1. Cruciferous vegetables: broccoli, cabbage, radish, aragula, etc
2. Nuts: Especially almonds and walnuts
3. Seeds: Flaxseeds and sesame seeds
7. Nut oils
9. Coconut oil
10. Fresh vegetables and fruits
(Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine)
Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer
High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.
Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.
WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.
We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.
Foods that help in lowering cholesterol
Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.
Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.
3. Berries and fruits:
Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.
4. Almonds and walnuts:
Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.
5. Fatty fish:
Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.
(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)
Most hip and knee replacements ‘last longer than thought’
Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.
This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.
To date, there has been little data on the success of new hips and knees.
But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.
Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.
Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.
Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.
“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”
As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.
Chronic inflammation can lead to memory problems: Study
Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.
In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.
After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.
“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.
Pakistan seeks UN help to de-escalate fresh tensions with India over Pulwama attack
Islamabad: Pakistan has sought the urgent intervention of the United Nations to “defuse tensions” with India, the Foreign Office said...
Curfew continues in Jammu for 5th day
Jammu: A curfew imposed in Jammu since February 15, continued on Tuesday for the fifth consecutive day, police said. “The...