It is really amazing to see that our body is guarded by its own defense mechanisms. Our body’s immune system is the best example of keeping an eye on the outside agent that might enter to harm it.聽 To protect it from antigens, our body has two kinds of defense mechanisms. It has Specific and Non -Specific lines of defense mechanisms. The Specific defense mechanisms include immunity by T- lymphocytes, Beta lymphocytes, plasma accessory cells, antibodies. Non -specific immune systems include skin, mucous membranes, collagen, intestinal flora, hormonal levels, iron-binding protein, certain nutrients like vitamin A, ascorbic acid, protein, zinc, leukocytes(WBC).
Nutritional status defines our power to stay healthy
Nutritional status is the condition of the body as a result of the intake, absorption, and utilization of nutrients as well as the influence of disease-related factors. In short our nutritional status defines our health status. People with good nutritional status possess good health. The chances of infection are also low in such individuals. People with poor nutritional status are more prone to infection. They take a longer time to recover. Another factor that is determined by a good nutritional status is immunity. High nutritional status means high immunity which in turn means high resistance to infection.
Incidence of Infection Kills nutrients
Infection is the sign of attack by antigens. The stronger the antigens, the more is the destruction caused by them. The destruction leads to
1- Breakdown of proteins
2-Loss of vitamins and nutrients due to necrosis of tissue ( the death of the cell).
3-Loss of nitrogen, loss of phosphates and potassium and other elements such as magnesium and zinc.
4- There is a decrease in the absorption of nutrients.
How do we increase our immunity?
Immunity is a complex management system that is made up of many elements. The strengthening of this system enhances the body’s ability to fight infections. Proteins, vitamin A and vitamin C and micronutrients like zinc and selenium play an important role in enhancing our immunity. Adequate nourishment along with regular exercise will boost immunity further. These nutrients do not work in isolation. They depend on each other for better utilisation.
Factors which boost our immunity are
- Mindful eating
- Improving gut health
- Variety in Exercise
- Managing stress
- Weight reduction
Mindful Eating
“Mindful eating is about awareness. When you eat mindfully, you slow down, pay attention to the food you are eating and savor every bite “, Susan Albers聽聽
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Mindful eating encompasses
- Mindful Training- It is about training your mind in such a way that is conducive to bringing positive changes in our behavior. These behavioral changes help in聽not keeping unhealthy food choices at home, portion control. Training your mind to consume healthy food greatly enhances your innate powers.
- The interrelatedness of mind and body聽
- Becoming a conscientious聽 food consumer
- to form a relationship with food聽
Effective Mind Communication
Communicating with your mind is the way of telling yourself that the food that you are eating is in its best form. It is a way of assuring that it tastes good and聽 is going to nourish your body. This food is going to support the growth of good cells. Communication with mind brings about changes in human behaviour. It also helps in self- monitoring especially in times of stress, anxiety. Some tips to communicate with your mind are-
- Take a deep breath聽
- 聽Close your eyes and talk to your mind for a minute about how this food is going to affect your body.
- 聽Holding the palms of your hands together to express your gratitude.聽
This would bring a positive feeling to your mind that will help you to digest the food properly.
Be a concentious food eater
A conscientious food eater is very well aware of the foods that he is consuming. He will plan the meals well in advance and will shop for the groceries accordingly. It also means that you don’t have to be very hard on yourself. If you are a conscientious person then you will also know that the food that you eat can satisfy your hunger pangs when it is tasty, giving you complete satiety so that there is no distraction. These are the feelings in our mind only that are fulfilled by gorging on sugary or spicy food. If it would not have been the bouts of stress, anxiety our mind would not have signalled the cravings to eat unhealthy food. Even the pleasure of being happy and cheerful also calls for binge eating. This clearly shows that there are emotional strings attached between our minds and our food. Removing everything from your diets will make you feel deprived . At this point of time , portion control and taking it with healthy foods is recommended. E.g _ you might not like Aubergine but if you have a聽 partial cheesy aubergine with some sprinkled chilly flakes and oregano will definitely activate your tastebuds and you might have a fair proportion of it. In the same way, you can opt for grilled chilly radishes. This dish is not only quick to prepare but also pleases the taste of the tongue.
Relationship of Mind and Food
Like all other relationships, it takes lill bit of effort to establish a healthy and soulful relationship between the food and the mind. To sustain it for a longer period of time, there should be a flavor of everything. After all, we can’t prolong the bland relationship, if not with people then also it can’t be with foods as well. Behavioral scientists believe that for every relationship to last longer there should be an appropriate mix of all the elements. If your body is urging for snacks and you are feeding it a salad then this weakens your relationship with your mind. It is as simple as recognizing that you have deprived your mind’s message to fulfill the craving of having something crispy, crunchy, and probably cheesy. In such a case, How should we respond to our brain signals? Some tips that might help you –
1- Each day brings a day with a mix of stress ,anxiety and if your mind starts relying on food to relieve it then it means that you need to compensate in next meal with a smoothie or fruit salad.
2- Small changes make a big difference – It holds true in defining our relationship with food also. If we incorporate healthy changes like eating a handful of dry fruits, drinking lukewarm water in the morning, at least one serving of salad in the afternoon, having a plant-based meal every day. This routine becomes a part of our dietary habits. These habits reflect our behavior. Our behavior towards self strengthens our relationship towards self.
3- Journaling – Make a list about the foods you like to eat when you go out, foods that you have no control on, foods that you like to munch on without getting too much bothered, foods that you think are destressing you. After journaling , when you look at your list of sorted foods , you will come to know that there were certain foods which ae repeated over a period of time and mostly those foods would be ether sugary fods or highly spiced foods. These foods tend to relax your body’s already high built up emotions like anxiety , stress. Reflecting on your own observations of food intake will awaken your mind. You will become your own best judge .Here is the turning point when you know when to put a stop to your calorie intake.
Superfoods which help to reduce the incidence of diseases
1-Apple cider Vinegar
2- Cold – Pressed Coconut oil
3-Ghee
4-Turmeric
5-Nuts and seeds
6-Herbal teas
7- Barley Grass
8- Kale
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Whenever there is an infection, proteins present in our body form antibodies and all other cells needed to fight infection. It has been established that nutritional deficiencies are closely related to an inadequate function of the body’s immune response. Foods that have antioxidant properties should be included in our diet in large amounts-
- Vitamin A, C, D, E, and B6.
- Trace elements like copper, iron, zinc, and selenium.
- Amino acids like glutamine and arginine.
- Omega-3 fatty acids
- Proteins聽
- spices such as turmeric and black pepper contain curcumin and piperine respectively.
- Tulsi or holy basil has anti-inflammatory property.
- raisins, ajwain, cumin seeds, coriander seeds, bay leaf, cinnamon, curry leaves and ghee , all possess antioxidant properties.
- Triphala, amla ( Indian gooseberry) have high anti-oxidant content.
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