The global pandemic has already induced the culture of working from home. Still, the biggest challenge that arrived with it was keeping everyone fit both physically and mentally and following a fixed diet regime. We are all required to have a healthy diet while working from home, as our daily eating and drinking habits are essential for defending our immune systems.

A healthy balanced diet is a need for good health, mainly when the immune system might require fighting back. Staying back and working from home may endanger opportunities to continue eating a healthy and varied diet. It can also probably lead to enhanced consumption of highly processed foods and be high in fats, sugars, and salt. However, even with few and limited ingredients, one can continue eating a diet that supports good health.

Tips For Maintaining A Healthy Diet To Boost The Immune System

With good food habits in place, we can enhance our immune system and lessen the odds of growing other health issues, including heart disease, obesity, diabetes, and some types of cancer.

1. Eat a combination of food, which has fruits and vegetables

• Daily eat a combination of whole grains like wheat, maize, and rice; legumes like lentils and beans; a surplus of fresh fruit and vegetables, with some foods like meat, fish, eggs, and milk.

• Select wholegrain edibles like unprocessed maize, millet, oats, wheat, and brown rice. These are affluent invaluable fibres and can support you to feel complete for longer.

• In snacks, select fresh fruits and unsalted nuts.

2. Reduce Your Salt Intake

• Salt intake should not exceed 5 grams a day.

• While cooking food, use salt sparingly and lessen the usage of salty sauces, soya sauce, stock, or fish sauce.

• For parched food, choose combinations of vegetables, nuts, and fruits without added salt and sugars.

• The salt sprinkler should be removed from the table, and instead, use fresh or dried herbs and spices for added flavour.

• Food labels should depict lower sodium content.

3. Eat reasonable portions of fats and oils

• Substitute butter and ghee with healthier fats like olive, sunflower, or corn oil while cooking.

• Prefer white meats like poultry and fish, typically lower in fats than red meat. Restrict intake of processed meats

• Opt reduced-fat versions of milk and dairy products.

• You should avoid processed, baked, and fried foods comprised of industry-produced trans-fat.

• Go for steaming or boiling option instead of frying food

4. Restrict sugar intake

• Sugary beverages such as fruit juices, fizzy drinks, and juice drinks should be limited and flavoured water, energy and sports drinks, and coffee should be preferred.

• Prefer fresh fruits rather than snacks such as cookies, cakes, and chocolate, and while going for dessert options, confirm that they are low in sugar and gulp in small portions.

5. Remain hydrated: Consume sufficient water

Appropriate water intake is essential for optimal health. Go for tap water, the most nutritious and cheapest drink, whenever required. Intake of normal water instead of beverage based drinks is a simple way to check during sugar intake and excess calories.

6. Avoid unsafe and unhealthy alcohol use

Alcohol is not a part of a nutritious diet, and consuming alcohol does not safeguard against any virus and can be risky. Regular or extreme alcohol consumption raises longer-term consequences like liver damage, cancer, heart disease, and mental illness. As alcohol consumption has no safe level of consumption, so should avoid it.

How To Improve The Immune System With Good Healthy Habits

Quit Smoking

Breathing is a gift that we all have from the almighty and should cherish it by taking proper care of our breathing system. If you smoke regularly, the habit may lead to respiratory infection and end up in the lungs growing weaker with time. Especially Smoking habits become more intense when we are limited to an independent surrounding or working from home. In severe cases, airborne viruses can affect breathing, and the person may even require ventilator support. And those with lung disease are weaker. If you quit smoking, it could ensure a healthier immune system and save your life down the road. So, quit smoking. It’s the first thing to improve your immune system as a modifiable risk.

Sleeping

Sleeping for seven to eight hours a day is the best way to keep the whole body charged and revitalized. The body needs a sound sleep to fight infectious diseases and maintain immune harmony. The immune system releases cytokines protein during our sleep which is required in higher concentrations, especially during an infection or an inflammation or when we’re under stress. Those with fewer sleeping habits may have a notable decrease in these protective cytokines.

Moreover, infection-fighting antibodies and cells are reduced when you get enough sleep. Long duration of lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease. Sleeping for seven to eight hours a day is the best way to keep the whole body charged and revitalized.

Moreover, infection-fighting antibodies and cells are reduced when you get enough sleep. Long duration of lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease.

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The food which improves our immune system includes blueberries, oily fish, spinach, and sweet potatoes.

Is Consistency In sleep an excellent way to improve the immune system?

Consistency is one of the essential components in getting a quality night sleep. Retiring to bed and waking up at a scheduled time every day permits your body to create a pattern that promotes better sleep.

Can smoking impact your immune health?

Quitting smoking will improve circulation, increase oxygen levels in your blood, and minimal inflammation in the body. It will also favour the immune system to work better, making it easier to fight off colds, cases of flu, and other ailments.

Can sugar intake impact the immune system?

Studies have revealed spikes in sugar intake repress your immune system when you eat a lot of food and drinks rich in sugar or converted carbohydrates, which the body processes as sugar, which may bring down your body’s ability to ward off disease.

Can losing weight influence your overall immune system?

Lowering overall calorie intake, doing exercise, and increasing the amount of food and vegetables could reduce weight and make a big difference in the comprehensive immune system.

The immune system plays a significant role in keeping an individual healthy. If you want to boost your immune system while working from home, dial 88569-88569, get a doctor consultation and live a healthy and better life.

If you have any concerns about your Immune system, don’t delay #BasEKCall@88569-88569