Diet and your immune system

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, adversely affects immune function. 

There is some experimental evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B₆, C, and E — alter cellular immune responses. However, whether that translates to changes in the human immune system and impacts on health remain unknown.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking mega doses of a single vitamin does not. More is not necessarily better.

Improve immunity with herbs and supplements?

Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Increase immunity the healthy way

 

Increase immunity the healthy way

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.

Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level.

Immune system and age

As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, including, influenza, the covid -19 virus, and particularly pneumonia are leading causes of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

How can you improve your immune system?

 

How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?

What can you do to boost your immune system?

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits

Healthy ways to strengthen your immune System

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such

Don’t smoke.

Eat a diet high in fruits and vegetables.

Exercise regularly

Maintain a healthy weight.

If  you drink alcohol drink only in moderation.

Get adequate sleep.

Take step to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

Try to minimize stress.

Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infection before they take hold in your body.

 

 

How to enhance aura

Enhancing your aura involves a combination of practices like meditation, positive thinking, and self-care. To boost your aura, focus on inner peace through meditation, cultivate positivity with affirmations and gratitude, and protect your energy by setting boundaries and spending time in nature. Other effective methods include decluttering your physical space and performing cleansing rituals like salt baths. 

Cultivate inner peace and positivity 

·         Meditate: Incorporate regular meditation to center yourself, reduce stress, and promote inner calm.

·         Practice positivity: Focus on positive thoughts, practice gratitude, smile often, and use positive affirmations to build self-confidence.

·         Spend time alone: Dedicate time each day to be with your own thoughts to recharge and reflect. 

Protect and cleanse your energy 

·         Declutter: Clear out physical and digital clutter to create a more relaxed and energetically positive environment.

·         Set boundaries: Establish healthy boundaries to protect your energy from negative influences.

·         Ground yourself: Connect with the earth by walking barefoot outdoors to release negative energy and absorb positive, protective energy from the earth.

·         Take cleansing baths: Soak in a salt bath (like sea salt or Himalayan pink salt) to cleanse and rejuvenate your aura. 

Nurture your physical and emotional well-being 

·         Connect with nature: Spend time in natural settings to recharge and balance your energy.

·         Journal: Write down your thoughts and feelings to gain clarity and work through emotional blocks.

·         Celebrate small wins: Acknowledge your accomplishments, no matter how small, to build resilience and a positive mindset. 

 

 

 

YouTube

 

YouTube pays its content creators through a program called the YouTube Partner Program (YPP). To be eligible for the YPP, a channel must have at least 1,000 subscribers and 4,000 hours of watch time within the past 12 months. Once a channel meets these requirements, it can apply for the YPP.

Putin in India

 

Putin in India : Russian President at PM Modi's Lok Kalyan Marg residence for private dinner

 

To improve gut health, focus on a diet rich in fiber and probiotics, manage stress, get enough sleep, and stay hydrated. Incorporate whole foods like fruits, vegetables, and fermented items, while limiting processed foods, excessive fat, and artificial sweeteners. Regular exercise is also crucial for gut health. 

Dietary changes

·         Increase fiber intake: 

Eat a variety of wholefoods like fruits, vegetables, legumes, and whole grains to feed beneficial bacteria and promote regularity. 

·         Add probiotics: 

Consume probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi to introduce good bacteria to your gut. 

·         Include prebiotics: 

Eat prebiotic foods like garlic, onions, bananas, and oats to nourish the beneficial bacteria in your gut. 

·         Limit unhealthy fats and processed foods: 

Reduce consumption of fried and fatty foods, which can be harder to digest and may cause stomach pain. 

·         Stay hydrated: 

Drink plenty of water to help with digestion, nutrient absorption, and to prevent constipation. 

·         Moderate alcohol and spice: 

Limit alcohol intake and reduce spicy foods, as they can trigger digestive issues for some people. 

Lifestyle adjustments

·         Manage stress: 

Find ways to reduce stress through activities like meditation, yoga, or spending time with friends, as chronic stress can negatively impact gut health. 

·         Prioritize sleep: 

Aim for 7–8 hours of quality sleep per night, as poor sleep can negatively affect your gut. 

·         Exercise regularly: 

Aim for regular moderate-intensity exercise, as it can improve gut microbial diversity and regularity. 

·         Eat mindfully: 

Chew food thoroughly and eat more slowly to aid digestion and potentially reduce digestive discomfort. 

·         Use antibiotics judiciously: 

Only take antibiotics when necessary, as they can also kill off beneficial gut bacteria. 

 

To manage stress for a healthy lifestyle, incorporate both physical and mental wellness strategies such as regular exercise, a balanced diet, and sufficient sleep. Relaxation techniques like deep breathing, meditation, and yoga can calm the mind, while social support from friends and family is crucial for emotional well-being. 

Physical health

·         Exercise regularly: Physical activity can boost your mood and help you cope with stress. Activities like walking, yoga, or even dancing are beneficial.

·         Eat a healthy diet: Focus on fresh fruits and vegetables and limit fatty foods, caffeine, and sugar.

·         Prioritize sleep: Establish a relaxing bedtime routine and aim for 7 to 9 hours of sleep per night. Avoid screens before bed and create a quiet, dark, and cool sleep environment. 

Mental and emotional well-being

·         Practice relaxation techniques: Try meditation, deep breathing exercises, or progressive muscle relaxation to lower your heart rate and calm your mind.

·         Connect with others: Spend time with supportive friends and family to "vent" or simply enjoy their company.

·         Engage in hobbies: Make time for activities you enjoy, such as listening to music, reading, watching a funny show, or spending time in nature.

·         Journal your thoughts: Writing down your feelings can be a healthy way to process them without judgment. 

Lifestyle adjustments

·         Manage your time: Organize tasks, set boundaries, and learn to say "no" to new commitments when you're feeling overwhelmed.

·         Take breaks: Step away from work or other structured activities to clear your mind. Even short breaks for a walk or some quiet time can help.

·         Seek professional help: If stress feels unmanageable, consider talking to a mental health professional to develop specific coping strategies.