Winter can be tough on your immune system, but it doesn’t have to slow you down! But this time, it is not just the dropping temperatures we need to prepare for. The rising pollution levels and severe air quality concerns are here to add another layer of challenge for our health. But don’t worry! Expert Nutritionist and Lifestyle Consultant, Dr. Archana Batra is here with some tips to help you boost your immunity during winters and support your system amidst the double threat of cold and pollution. Plus, check out the nutrient-packed immunity-boosting drink recipes that will have you feeling unstoppable all season long!
1. Add more Immunity Boosting Foods to your Diet
This season it is even more essential to maintain an immune system that is strong depending on consuming a well-rounded diet. Our immune system is dependent upon a number of vitamins and minerals.
- White blood cells, which fight infections, are generated with the help of vitamin C. Add bell peppers, broccoli, strawberries, oranges, and lemons into your meals to boost your intake of Vitamin C and other essential nutrients.
- Vitamin D, which controls immunological barriers responses, can be more challenging to obtain throughout the winter months. Fortified milk, eggs, and fatty fish like mackerel and salmon, are all suitable sources of nourishment. Short-term exposure to the sun may additionally increase vitamin D levels.
- Zinc helps to promote the function of immune system cells, and can be found in whole grains, legumes, seeds, and nuts.
- Probiotics additionally promote gut health, which also is necessary for the healthy immune function.
One interesting food that can help combat the ill effects of pollution is Jaggery aka gud. Jaggery has been widely used by industrial workers (like, miners, smelters) for decades to detoxify the body and prevent respiratory issues caused by prolonged exposure to pollutants and particulate matter. So, one of the best Indian-loved food to add to boost your immunity during winters.
2. Eat Antioxidant Rich Foods
Antioxidants are essential for safeguarding the body against the effects of oxidative stress, which may damage the immune system and harm cells. Foods high in antioxidants help the body fight against free radicals. These consist of leafy greens (kale, spinach), berries (strawberries, blueberries), nuts, seeds, and even dark chocolate (in moderation).
3. Keep a Check on your Blood Sugar Levels
Stable blood sugar levels are necessary for the immune system to work in general as well as for diabetics. Our immune system can be weakened by blood sugar fluctuations.
- Select complex carbohydrates like whole grains, veggies, and legumes over processed ones and refined sugars to keep your blood sugar level steady.
- Lean proteins, which include lentils, tofu, and chicken, can make you feel full while preventing blood sugar spikes.
- Consume healthy fats from foods like olive oil, avocado, nuts, and seeds.
4. Keep yourself Hydrated to Boost your Immunity
Drinking enough water improves the body’s ability to flush out toxins and deliver nutrients to cells. So, your body functions more efficiently when you stay properly hydrated, which strengthens your immune system.
- Make sure you drink water all day long.
- You can also add some infused water to your diet.
- Ginger and chamomile are two types of herbal teas that are great to drink. They promote hydration and have soothing, anti-inflammatory properties that help ease the discomfort of the common cold.
5. Exercise Frequently, But Don’t Go Overboard
A successful approach to improve immunity is exercise. Walking, cycling, or doing yoga are instances of moderately strenuous physical activities that enhance movement and promote good health in general, all of which improve the body’s immune system. Try to get in at least thirty minutes of moderate physical activity in your schedule daily.
Crucial to Note: Regarding exercising outdoors in Delhi’s current conditions, here’s something I would like to add.
Given the high AQI levels and pollution in Delhi, I advise my patients to limit outdoor physical activities, especially during peak pollution hours.
- Opt for indoor workouts like yoga, Pilates, or home based cardio routines.
- In case you prefer outdoor exercise, then consider wearing a pollution mask to reduce exposure to harmful particles. But not for a long period of time.
- Alternatively, opt for indoor gyms or walking on treadmills near air purifiers are safer options during such environmental conditions.
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6. Get Proper Sleep
For an optimal immune system, sleep is necessary. Lack of sleeping weakens the immune system and enhances vulnerability to diseases. Try to get 7 to 9 hours of good sleep every night.
- Reduce the amount of screen time before bed,
- establish an unwinding bedtime routine, and
- make sure your sleeping space is comfortable in terms of temperature and dark if you are experiencing problems with falling asleep.
Cells, including immune cells, undergo repair and replenishment by the body as you sleep. In addition to decreasing inflammation, getting quality sleep also aids in the proper functioning of hormones that boost immune responses.
Here are 2 healthy drink Recipes to help you Boost your Immunity:-
1. Turmeric-Ginger Immunity Shot
Ingredients:
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon grated ginger
- Juice of half a lemon
- A pinch of black pepper (to enhance turmeric absorption)
- 1 teaspoon honey (optional)
- 1 cup warm water
Method:
- Boil the ginger in warm water.
- Then strain this water and let it cool a bit.
- Then add the remaining ingredient to this water
- Can consume it on an empty stomach or anytime of the day for optimal benefits.
This drink is rich in antioxidants, has anti-inflammatory properties, and supports the immune system effectively.
2. Citrus Green Immunity Drink
Ingredients:
- 1/2 cup fresh orange juice (rich in vitamin C)
- 1/2 cup spinach or kale (packed with antioxidants)
- 1 small cucumber
- 1 teaspoon chia seeds (soaked for at least 4 hrs)
- 1/2 teaspoon grated ginger (anti-inflammatory)
- 1 teaspoon jaggery (optional)
Method:
- Blend the orange juice, spinach/kale, cucumber, and ginger until smooth.
- Stir in the soaked chia seeds and jaggery powder. Mix well.
- Serve immediately.
This refreshing drink boosts immunity, provides hydration, and supports detoxification while delivering essential nutrients. It’s perfect for combating pollution-related stress on the body.
Use this guide, with easy-to-follow tips, to boost your immunity during winters, and stay strong and healthy against everything from cold winds to pollution.
Meet our Expert: Dr. Archana Batra has over 15 years of expertise in nutrition and diet counselling. Having worked with reputed hospitals like Medanta in Gurgaon and Sitaram Bhartiya Institute of Science and Research in Delhi, she believe in healthy eating practices to lose weight and also in prevention of lifestyle related disorders. She is the founder of Archana Batra’s Diet Clinic.
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