Foods that help build immunity

Does ageing affect immunity?

Ageing represents a progressive decline in all systems of the human body. This has a negative impact on health and renders the elderly more vulnerable to infections which tend to be frequent and severe in this age group. Age related decline in immunity also predisposes the elderly to developing autoimmune diseases as well as cancers. Vaccines do not act as well for them as for younger people.

What steps can women take to boost their immunity?

Juggling both work and home, women are doing a lot today. A balanced diet rich in nutrients is vital. Women must take some time out for daily exercise which helps boosting their immune system. A good night's sleep is essential and smoking and alcohol must be avoided. Timely vaccinations for flu and pneumonia help in keeping infections away. Regular destressing activities by getting some "me" time is very necessary and helps in keeping healthy.

What are the factors that affect immunity in women?

Women tend to have a stronger immune system than men. Estrogen promotes immune response while male hormones or androgens suppress immunity. Although women are less prone to viral, bacterial and fungal infections, their immune system is prone to overreact and makes them susceptible to auto immune diseases. Studies have shown that women tend to lose this immunological advantage post menopause.

How to prevent colds in the changing weather?

Change in weather amounts to sneezing, coughing and sore throat. An average person can get common cold two to three times in a year. Frequent washing of hands helps reduce the spread of germs. Stay away from people who are already suffering. Good hydration, a healthy diet and a good night's rest go a long way in keeping the cold away. Moderate exercise like a 15-minute run on a treadmill also helps. In case you do get a cold, home remedies such as ginger tea, steam inhalation, and turmeric milk help significantly. It is advisable to not start on antibiotics and heavy medication straightaway.

How does diet impact immunity? Are there specific foods that help build your immunity?

Your diet plays a part in strengthening the immune system. Undernourished people have lower immunity making them more prone to catching infections. A balanced diet rich in nutrients and low in fats is essential to maintain good immunity levels. Vitamins A, C and E boost the production of cells that seek and destroy disease agents. Green vegetables, fruits, whole grains, beans, spinach, broccoli, pumpkin, and peanut butter are a good source for these vitamins. Lack of zinc can also suppress immunity. Cereals, pork, poultry, beef, yogurt and milk form a good source of zinc. Omega 3 fatty acids found in sea food are known to boost immunity. Green tea and probiotics in the form of yoghurt also help to build immunity. One must be careful of weight reduction diets especially those with very low calorie intake as these can also reduce immune function.

Does weight have an impact on immunity? Are there any exercises that one can do to boost immunity?

Exercise and health go hand-in-hand. Obesity is characterised as a state of low grade chronic inflammation. Excessive caloric intake compromises the immune system's ability to fight infection. High fat diets tend to depress the immune function. Obese people are more prone to developing infections and antibiotics and vaccines do not act as well on them. I will suggest maintain a healthy lifestyle; cycling for half an hour, a Zumba class four to five times a week and a 20-minute walk are a few options that can go a long way to keep your immunity strong and in check .

Dr Aparna Govil Bhaskar, Section Chief, Department of Bariatric Surgery, Saifee Hospital, Mumbai