WAYS TO BOOST YOUR IMMUNITY IN DIABETES🦾🧠

Presently, we are at an early stage of understanding the new coronavirus. It is unclear where ,how immune system would behave on exposure to COVID-19.Experience tells us that immunity to seasonal coronaviruses (such as those that cause common colds), starts declining a couple of weeks after infection. People with diabetes are more susceptible to developing infections, as high blood sugar levels can weaken the patient’s immune defences. A diabetic patient is thus more prone to various infections including the common flu, urinary tract infections, fungal infections, foot infections, etc. Also the infections in diabetic patients take longer to recover. Therefore they are more prone to COVID 19 and their diabetic status may create delayed recovery from the illness. The only way to ward off infections is to make sure your immune defences are strong and this becomes even more important in Diabetes.

Tips for immunity boosters:

• First and the foremost, you should make sure your sugar levels are in control. You should aim for a target of HbA1c <6.5%. Make sure you manage your food category and portion size. Educate yourself on glycaemic load and make wise choices as far as nutrition is concerned.

• Take adequate sleep: Sleep deprivation increases levels of proteins associated with inflammation and reduces natural body immunity. Ensuring you take 6-8 hours of regular scheduled sleep will strengthen your immune system.

• Go,take a walk: Physical activity can help keep immunity intact. It’s been proven that people who exercise for five days a week are less prone to cold and flu. If walking is not an option, any physical activity like yoga,stretching exercises,Pilates,cardio,cycling,swimming, gyming. What is important is you should enjoy the activity and should regularly do it to reap the benefits.

• Add Vitamin C: It is a strong natural antioxidant that helps you fight with the infections including viral fever. It is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale broccoli etc. Daily intake of 60 mg vitamin C is essential for good health because your body doesn’t produce or store it. The best part is that vitamin C is in so many foods that most people don’t need to take a vitamin C supplement unless a doctor advises it.

• Say, Vitamin-D: Not many know that deficiency of Vitamin D can reduce your immunity. Make sure that you are getting enough of it from food like Fatty fish, like tuna, mackerel, and salmon, Foods fortified with vitamin D, like some dairy products, soy milk, and cereals, Beef liver, Cheese, Egg yolks etc.

• Say, No Stress: Stress and immunity never go hand in hand. Extreme stress reduces your natural killer cell count and can ravage the immune system.

Everyday foods to enhance your immunity:

Garlic- It is low in calories and rich in vitamin C, vitamin B6 ,manganese and antioxidants.

Ginger- It is an anti-nausea , anti-cancer agent which also exerts anti-inflammatory effects. It also reduces cholesterol and improves lipid metabolism thereby helping to decrease risk of cardiovascular disease and diabetes.

Citrus fruits- Citrus fruits are rich in antioxidants called citrus flavanones. Antioxidants are substances that help prevent or delay the damage that free radicals inflict on the body’s cells.

Yoghurt - Yogurt has a higher concentration of conjugated linoleic acids. Conjugated linoleic acids are reported to have immunostimulatory and anticarcinogenic properties.

Dark leafy vegetables -These greens contain very little carbohydrate and the carbs are packed in layers of fiber; thus, they are very slow to digest.

Why we want to eat balanced diet/ proper nutrition? Answer is:

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Inadequate or inappropriate nutrition can compound the negative influence of heavy exertion on immune competence. Dietary deficiencies of protein and specific micronutrients have long been associated with immune dysfunction. An adequate intake of iron, zinc and vitamins A, E, B6 and B12 is particularly important for the maintenance of immune function, but excess intakes of some micronutrients can also impair immune function and have other adverse effects on health. Immune system depression has also been associated with an excess intake of fat. Therefore, properly taken nutritionally rich food would help in overall well-being.

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