your winter wellness toolkit Winter brings with it many ills and chills including colds, flu and fevers. The best way to prevent falling ill during the colder months is to boost your immunity.
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ood – the right kind – is one way to achieve this. People often feel hungrier than usual in winter, so it is important to eat the right kind of food, particularly those that will help build your body’s immunity. Eat a balanced diet, focusing on getting as many nutrients as possible through proper food. A balance of Vitamins A, C, D and E, minerals like selenium and zinc, antioxidants and Omega 3 is required to support your immune system and they can be found in meat, legumes, cereals, whole grains, nuts and seeds, apart from fresh fruits and vegetables. Keep your digestive system healthy to build up your immune system. Add good bacteria to your diet in the form of fermented foods. Yoghurt, kefir and kimchi are
some such foods which should be included in your diet. Opt for homemade meals. Foods that stimulate immunity are typically fresh, home-cooked foods, which include milk, yoghurt, green leafy vegetables and whole grains. Avoid cold drinks and cold foods as these dampen the gastrointestinal digestive juices, and avoid eating stale, left-over items, deep fried foods, soft drinks, processed meats, baked products, and artificial sweeteners or refined sugars, since they excessively load the system with extra and unnecessary calories. They also have a negative impact on immunity. Many herbs and spices contain components that help boost the immune system. Use ginger, garlic, black pepper, turmeric, thyme, basil and cinnamon.
Immunity building foods Cabbage: It helps the skin gain immunity against dryness and acne. Cauliflower: It has anti-inflammatory properties and is rich in antioxidants. Nuts: These keep your internal body temperature warm and regulated and provide immunity against fever. Honey: A natural soothing agent to the throat and also cleanses the stomach. Yoghurt: It has natural good bacteria, which works against indigestion and infections to the gut. These help the intestinal tract to function properly. Spinach: Increases the red blood cell count in the body. These cells are responsible for carrying oxygen to and from the lungs to the body. Meat and Poultry: Meat has iron sources that fight against infection and they also develop white cells that fight bacteria and viruses. Fish: Fish oils are loaded with Omega 3, which helps reduce inflammation and protect the airways and lungs from infection.
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