In the past few months, COVID-19 has created havoc across the globe bringing even the
superpowers to their knees and there is no vaccine available as of now for Covid-19. So, here the
role of immunity becomes immensely important. Immunity plays a vital role in maintaining optimum
health.
Now the question arises what is immunity? In simpler words, it is the body’s natural defense
mechanism against different types of viruses, bacteria, and other pathogens causing disease. It is
that superpower that protects us from foreign bodies and being unaffected or not bothered by
it.
Stronger the immune system more the protection you will have against various viruses, bacteria, and other pathogens that can attack your body. Let’s say even if you are infected with viruses or
bacteria and you have a strong immunity then your recovery will be faster on the contrary people
who are immunocompromised (having a weakened immune system like in patients of Diabetes,
CVD, Hypertension, COPD, and Cancers) have a reduced ability to fight against infection and
other illnesses. In the current scenario, it becomes difficult to recover from COVID-19 or it might lead
to severe outcomes if we have a weak immune system.
The best answer to recover from any viral infection is having a good immunity. Bacterial infections can
be treated with medicines such as antibiotics but in viral infection, the virus takes over our machinery
to attack us so no medicine is effective to kill them although there are some antiviral medicines
available which sometimes might help to relieve the symptoms. So the only wealth which we have
to fight or protect against viruses or other infectious agents is to build a strong Immunity.
To enhance the immunity we need to focus on various areas such as physical health, mental health and emotional health.
To boost immunity is not an overnight job; it is a natural response of the human body. The immune
system needs adequate nutrition to function properly. All it needs is the consumption of a balanced
meal throughout to build up the stores of various nutrients that help maintain our immunity for
a longer period of time that can only be earned with daily efforts. Eating a balanced and healthy
meal help ensure that we are getting all the Multi vitamins, minerals, and proteins required for a stronger
immune system.
Here are some key points which help ensure your immunity and keeping infections at bay:
• Consuming Balanced meal which has enough of all the essential nutrients required by the
body for eg- carbohydrates, proteins, fats, vitamins, minerals & probiotics
• Eating small and frequent meals to avoid long gaps between the meals especially in
diabetic patients to avoid the risk of low sugars (Hypoglycaemia)
• Eating plenty of vegetables (particularly green vegetables) and fruits as they are rich in
Vitamins and Minerals which help boost your immunity
• Hydration is very important for both immunity and energy. Keep a count on the amount of
water that you are consuming. Drink at least 3-4 liters per day unless your doctor as
advised any fluid restrictions in case of heart failure and chronic kidney failure
• Practice good sleep hygiene by fixing the time of sleep and wake up at the same time. 7-
8 hours of sleep in a day is required for good immunity. Your immunity depends largely
on the quality of sleep, you get and help recover from illness
• Indulge yourself into the daily practice of Exercise, Yoga, Pranayama, and Meditation.
Exercise boosts Endorphin which helps to relieve pain, makes exercise easier, preserves
skeletal muscles and gives you a feeling of happiness. Furthermore, it helps to relieve
stress which undoubtedly helps boost our immunity
• Besides helping to build a strong immune system yoga also keeps one physically fit and
emotionally stable. So practice yoga every day for a minimum of 30 minutes/day
• Diabetic patients pay extra attention to glucose controls. Regular monitoring is required to
avoid the risk of high and low sugars.
• Eat freshly home-cooked food
• Some of the Superfoods that are easily available in the kitchen and have antiviral, antibacterial and anti-fungal properties and at the same time work as an excellent immunity
the booster should be added to the routine. These are- Turmeric (Haldi), Ginger ( adrak), Garlic
(lehsun), Cinammon (dalchini), Cloves (laung), Black pepper(Kali mirch), Basil (tulsi),
Cumin Seed(jeera), Indian Gooseberry (amla).
• Incorporate them either in the form of Kaadha or soak either of them overnight and drink
it in the morning, or can be crushed and chewed directly, make a powder of these added
to the soups, warm water, or in food, and pinch of turmeric can be added to the warm milk.
• Avoid taking tea/coffee in the morning rather grab a cup of Herb/ Spice water such as
jeera water(cumin seed), meethi daana (fenugreek seed) water, dalchini (cinnamon) & haldi
water(turmeric), ajwain water(carom seed) etc.
• Fresh and Seasonal foods provide all the nutrients needed by the body which aids to
stronger immune system
• Excellent sources of Vitamin-A, C, D& E, Minerals and Proteins which help to boost
immunity is- Lemon, Oranges, Lime, Guava, Mango, Papaya, Sprouts, Spinach, Carrots,
Mushrooms, Pumpkin, Milk, Curd, Paneer, Tofu, Eggs/Egg whites, Quinoa, Lentils &
Pulses, Almonds, Chicken or Fish and all other seasonal fruits and vegetables
• Happy Gut is essential for a healthy immune system so include Yogurt, Pickles(limited
amount) & Sauerkraut (fermented cabbage salad) in your diet
• Nimbu paani, Bel Sherbat, Kokum sherbet, Homemade Chaas, Jaljeera, Coconut Water,
Aam Panna (without sugar) can be taken to fill the long gaps between the meals.
• Avoid taking processed and packaged foods
• Cut down on sugar and sugary food items
• Avoid excessive consumption of fried foods
• Stay away from junk food it hampers your immunity to a large extent.
In this time of virus outbreak we have to focus on building a good immune system as which we
cannot achieve in one day by taking one heavy dose of vitamins and minerals this calls for daily
effort. True healthy immune system is based on a balanced mix of all nutrients overtime with good
sleep pattern, proper exercise and healthy state of mind.
Ms. Viveka Kaul, Ms. Anupriya, Ms.Megha Gupta
Certified Diabetes Educators
Apollo Center For Obesity Diabetes & Endocrinology(ACODE)
Indraprastha Apollo Hospital