×

How can women fortify their immune system?

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Your immune system does a fantastic job of protecting you from disease-causing agents. Then again, occasionally, the immune system may be a little unsuccessful – and a disease-producing pathogen or agent may invade your body and make you ill. So, the question is – can you intercede and boost the working of your immune system? Can diet, herbs, supplements, stress-busting techniques and lifestyle modifications help bring about a fool-proof, flawless immune response – being a natural immune system booster?

Nutrition for women is a very important topic; it is very vital that your immune system stays in top-notch form always, and the primary way to ensure that is through eating the right foods.

How different are women’s immune systems from men’s?

Research has time and again shown that women have a better immune response than men and appear to be in more robust health than men. Researchers speculate that microRNAs situated on the female X chromosome may be the reason for women’s stronger immune system. Clinical studies also expound that women enjoy a better ability to produce antibodies, compared to men.

5 natural immune system booster foods you ought to be eating

Here’s a list of foods which enhance the functioning of your immune system. They promise to bolster your immunity year-round and serve as storehouses of nutrition for women.

• Yogurt: Eat BreakfastYogurt is a natural immune system booster. It shores up the immune mechanism by proffering a generous dose of pro-biotics, i.e. friendly live bacteria which significantly improve your GI health. The powerful gut bacteria shield us from infections. The gut plays a crucial part in digestion and also has a strong bearing on the immune system functioning. Yogurt increases levels of beneficial lactobacilli and impedes the multiplication of inflammation-generating enterobacteria. Thus, amp up on yogurt – have a yogurt smoothie first thing in the morning or have fresh yogurt with granola for breakfast or raita with lunch.

• Vitamin C-packed foods: Vitamin C has been time-honoured for its immunity boosting property. Studies and clinical trials have been demonstrative of the fact that those who consumed foods loaded with the vitamin, every single day saw a significant reduction in the intensity and duration of infections. Vitamin C, a good source of nutrition for women, is a rather intimidating free radical scavenger and annihilator; it can destroys infectious and disease-causing agents and thwarts oxidative damage. A lack of vitamin C makes you more vulnerable to infections and illnesses. Oranges, lemons, strawberries, bell peppers, spinach, guava, tomatoes, papaya, and gooseberries are excellent sources. Importantly, a daily intake of vitamin C is vital for good health, given that the body does not synthesize or store it.

• Pumpkin seeds: Pumpkin seeds are an amazing source of zinc; and zinc is an excellent natural immune system booster-of-a nutrient, combating bacteria and viruses and diminishing oxidative stress. Clinical trials also reveal that the zinc and the serotonin-boosting tryptophan in the seeds help bring down anxiety levels appreciably. Kickstart your day with a fistful of the seeds!

• Garlic: This potent natural infection fighter is loaded with the enzyme alliinase, which converts alliin to allicin, which helps fires up your immune mechanism. Allicin is most bio-available when consumed raw; so chop up a flake of garlic, blend with a little honey and consume.

• Turmeric: Radish Curcumin in turmeric is an anti-inflammatory agent and a robust anti-oxidant which encourages the activation of T cells – the chief fighting cells of the immune system. In fact, this beautiful yellow spice helps tackle most infections. A glass of haldi doodh promises to deal with a whole array of infections and even lifts your spirits when you’re feeling blue. Try Tata Sampann Haldi Powder which comes with minimum 3% curcumin guarantee. Start or end your day with a turmeric latte and also throw in liberal amounts of this spice into your dals, gravies, and curries.

Guidelines to reinforce your immune system

Your preliminary approach is to opt for a healthy lifestyle. Each and every organ system in your body functions optimally when fortified by healthy-living policies:

• Eat a ‘rainbow’ hued diet incorporating whole fresh produce instead of processed foods. Nutrition for women is very important, given the periodic hormonal shifts that take place in the female body. So, gorge on plenty of fresh fruits and vegetables, nuts, beans and lentils.

• Exercise a minimum of 3 times a week; exercise greatly increases your resilience.

• Get good, sound sleep. You need 8 hours of quality sleep to stymie infections and chronic illnesses; so it’s crucial for you to prioritize sleep.

• Ensure that you have a normal body weight.

• Do not smoke.

• Steer clear of alcohol.

• Drink ample water through the day. Staying well hydrated enhances immune health, given that water helps manufacture lymph, which carries WBCs and the other immune system cells.

• Practice good hygiene.

• Deal with stress effectively. Continuous, relentless stress causes the body to manufacture increased amounts of cortisol - the stress hormone. High levels of cortisol increase your susceptibility to infections and are also instrumental in the development of hypertension as well as insomnia.

• Have a healthy attitude. A positive frame of mind is very essential for your good health and well-being. Experts affirm that happy and positive thoughts bring down levels of stress and inflammation as well as raise your hardiness to infections.

Now, while there’s no magic formula to make sure that your immune system works in top-grade form, these tried-and-tested ways do take your immune mechanism up a notch. Make these lifestyle changes and stay in the pink of health!


DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Related Products

selling
Tata Sampann

Chilli Powder

View details
selling
Tata Sampann

Coriander Powder

View details
selling
Tata Sampann

Dal Tadka Masala

View details
selling
Tata Sampann

Garam Masala

View details

Pregnancy’s effect on blood pressure and how a healthy diet helps

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

It is no mean feat to grow another human being inside oneself. So, it comes as no surprise that pregnancy has several profound impacts on the body.

Plasma volume increases progressively through pregnancy. Cardiac output increases by 20%. The mother’s body requires more iron to produce foetal haemoglobin and certain other enzymes, as well as folate and B12. Her glucose metabolism undergoes changes to provide the foetus with sufficient glucose and energy and fuel its development. And the growing uterus causes mechanical changes to the digestive tract, pushing the stomach upwards and increasing gastric pressure.

Pregnancy and blood pressure

Eat Breakfast

Among these many changes, one significant shift that women should watch out for is a change in blood pressure. The pregnancy causes blood pressure to decrease in the first and second trimester but increase in the third. This increase in blood pressure can have a significant effect on the foetus if care is not taken.

It can cause a decrease in blood flow to the placenta, affecting the amount of oxygen the baby receives. This can, in turn, lead to intrauterine growth restriction, low birth weight, or premature birth. High blood pressure can also cause the placenta to be separated from the uterine wall, causing severe bleeding.

There are several factors that contribute to increases in blood pressure during pregnancy. The risk increases if women are overweight or obese, over 35 years of age, not getting enough physical activity, carrying more than one child or have a family history of hypertension.

How a healthy diet can help

Skin Care

Pregnant woman must also look into their iodine intake, as deficiency of iodine in the mother can lead to congenital abnormalities and decreased intelligence. Supplementation of iodine in severely deficient mothers is likely to increase the IQ of the infant. In severe cases of deficiency cretinism could precipitate. Iodine deficiency also leads to hypothyroid issues in the mother and infant. The easiest and best way to ensure that the required iodine reaches the mother is through iodised salt.

However, one of the main contributors to high blood pressure is dietary sodium. Sodium levels in the diet increase from added salt as well as from processed or ready-to-eat foods. Hence, pregnant women should highly restrict the consumption of foods high in sodiumsuch as pickles, papads, and preserved food. Store-bought sauces are also another prominent contributor of sodium and should be avoided as far as possible.

One good way to do this is to replace salty tastes with tangy or citrus tastes. For instance, pregnant women require a large quantity of fresh fruits and vegetables in their daily diet to ensure adequate micronutrients. A good way to achieve this without adding more salt to the diet is through fresh salads seasoned with lime juice or coriander.

Another clear contributor to high blood pressure is bad cholesterol. When the arteries get clogged due to cholesterol, this forces the heart to pump harder, which increases blood pressure. Thus, women should also stay away from unhealthy cooking such as fried foods and dishes containing trans fats. What’s more, fried foods also often contain high levels of sodium, which increases sodium intake.

Sweets and desserts, particularly those prepared outside the home, can also be red flag. Such preparations often contain unhealthy fats, which again contribute to bad cholesterol and high blood pressure.

While it might seem like that cravingsareundeniable, all our cravings are learnt and we do get used to a variety of tastes over time. So, when eating while pregnant, it’s time to cut down on sodium-richand fatty foods, and experiment with more fresh fruits and vegetables, as well as a range of other spices and herbs. This will ensure that you and your baby stay healthy and happy.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Related Products

selling
TATA Nutrikorner

Tata Salt

View details
selling
TATA Nutrikorner

Tata Salt Lite

View details
selling
TATA

Rock Salt

View details

loading