New Delhi: AYUSH Committee, PHDCCI organized a Webinar on “Proven & Effective Unani System as Immunity Booster during COVID-19”. The webinar was graced with the presence of Padma Bhushan Vd. Devendera Triguna, President of AMAM, All India Ayurvedic Congress and Ayurveda Mahasammelan, Prof. Dr. Asim Ali Khan, Director General – CCRUM, Ministry of AYUSH, Govt. of India, Dr. M.A. Qasmi, Joint Advisor (Unani), Ministry of AYUSH, Govt. of India, Mr. Pradeep Multani, Sr. Vice President, PHDCCI, Mr. Arvind Varchaswi, Chair, AYUSH Committee, PHDCCI & Managing Director, Sri Sri Tattva, Mr. Jitender Sodhi, Co- Chair, AYUSH Committee, PHDCCI & Managing Director, AYUSH Herbs Pvt Ltd and today’s session moderator Mr. Vivek Seigell, Assistant Secretary General, PHDCCI.
The other eminent panellist present were Dr. Mohammad Akram, Associate Professor & Head, Deptt. Of Tahaffuziwa Samaji Tibb, Jamia Hamdard, Prof. Ashhar Qadeer, Dept. Of Kulliyat, Ajmal Khan Tibbia College, AMU Aligarh (U.P), Dr. Khursheed A. Ansari, Associate Professor, Dept. of Anatomy, Jamia Hamdard, New Delhi, Dr. Aleemuddin Qaumri, Reader & Head of Dept. of Moalijat, National Institute of Unani Medicine, Bangalore, Dr. Santosh Joshi, Sr. General Manager, R&D, Hamdard Laboratories India, Mr. Sameer Kant Ahuja, Chief Manager (Regulatory) Multani Pharmaceuticals Ltd.
While welcoming the Government dignitaries Mr. Pradeep Multani, Sr. Vice President, PHDCCI in his welcome remarks deliberated about Unani medicine and its increase in usage in India and abroad. The Unani System of Medicine offers treatment of diseases related to all the systems and organs of the human body. The Unani treatments for chronic ailments are highly effective and acceptable.
Mr. Multani emphasized that Immunity is a defense system within the body to protect the host from invading pathogens. The body can neutralize & eliminate the pathogenic micro-organism & their toxic products, thus protecting the individual. The most common problem of all sort of infections is tackled very successfully by the Unani system of medicine approach in strengthening the immune system which in turn eliminates infectious agents and exert least side effect.
Padma Bhushan Vd. Devendera Triguna, President of AMAM, All India Ayurvedic Congress and Ayurveda Mahasammelan thanked Ministry of AYUSH for their efforts for promoting all AYUSH system and said that Unani medicine has played a critical role in developing overall immunity and fighting against the pandemic.
Mr. Arvind Varchaswi, Chair, AYUSH Committee, PHDCCI & Managing Director, Sri Sri Tattva in his remarks gave an industry perspective and the importance of Unani System as Immunity Booster during COVID-19. He also highlighted that Unani System of Medicine offers treatment of diseases related to all the systems and organs of the human body. The treatments for chronic ailments and diseases of skin, liver, musculo-skeletal and reproductive systems, immunological and lifestyle disorders have been found to be highly effective and acceptable.
Prof. Dr. Asim Ali Khan, Director General – CCRUM, Ministry of AYUSH, Govt. of India talked about Unani system has a global presence in India and various other countries. He said that Unani immunomodulators has played a significant role in building overall immunity of an individual.
Prof. Dr. Khan thanked Ministry of AYUSH, Govt. of India for their continuous support in promoting Unani system of medicine. He said, Central Council for Research in Unani Medicine (CCRUM) has done several clinical trials & research studies during COVID-19. The system has established Unani centers with a specialist for treating patients.He has also mentioned about National Institute of Unani Medicine (NIUM) which has been developed as a model for post graduate, teaching, and research in Unani System of Medicine. He further mentioned that all system of AYUSH is working together for promoting AYUSH system in India.
Dr. M.A. Qasmi, Joint Advisor (Unani), Ministry of AYUSH, Govt. of India while lauding the constant efforts of PHD Chamber of Commerce and Industry and assured that we will be working together with the Industry to boost the Unani system.
Dr. Mohammad Akram, Associate Professor & Head, Deptt. Of Tahaffuziwa Samaji Tibb, Jamia Hamdard mentioned that prevention is the only cure in these current times. He further mentioned that COVID-19 will live longer than our expectations and there is no effective treatment in any system of medicines. He also mentioned that people need to focus on immunity-boosting and physical health well-being. Proper ventilation, healthy diet, constant exercise, proper sleep, retention, and elimination of body and less mental illness need to be focus areas for achieving good immunity.
Prof. Ashhar Qadeer, Dept. Of Kulliyat, Ajmal Khan Tibbia College, AMU Aligarh (U.P) talked about the concept of Tabiyat that systematically regulates the body. He mentioned that Covid-19 has its immunity and its power will change according to the immunity of the body. He emphasized that immunity-boosting is the only prevention of COVID-19.
Dr. Khursheed A. Ansari, Associate Professor, Deptt. of Anatomy, JamiaHamdard, New Delhi in his presentation on proven and effective Unani system as immunity booster during covid-19, highlighted that prevention is better than cure. He discussed the self-protection and prevention needed for the spread of the disease like wearing the mask, social distancing, sanitization, and many more. He talked about the general Unani Prophylaxis which included restriction of diet; have nonveg diet; eating citrus foods; have warm sips of water; have afternoon nap; don’t do heavy exercises; no alcohol consumption; steam inhalation; fumigation with sandal, camphor, and pomegranate rind and many more.
Dr. Aleemuddin Qaumri, Reader & Head of Deptt. of Moalijat, National Institute of Unani Medicine, Bangalore in his presentation deliberated about the immune system, types, and process. He further deliberated about the COVID-19 pandemic, its pathogenesis, and factor. He mentioned that immune response determines the host severity of symptoms like severe/moderate/mild. Talking about Unani medicines and immunity he discussed its principles and practices. He mentioned that the regimen has to be taking micro and macronutrients like vitamin C, D and minerals like Cu, Se, Zn, Fe, etc. he also mentioned that vitamin D3 is essential for boosting the immune system.
Dr. Aleemuddin Qaumri emphasized that a novel pandemic condition has no certain treatment. Vaccinations under trial phase and prevention are needed to be prioritized. The role of alternate systems of medicine emerged as an ‘immune booster’ rather than immunomodulators.
Dr. Santosh Joshi, Sr. General Manager, R&D, Hamdard Laboratories India mentioned that people have faith in Unani and, it has grown in a multi-fold manner. He discussed the concept and types of immunity. He also mentioned the programs and products of Hamdard which has helped in boosting immunity in the COVID-19 times.
Mr. Sameer Kant Ahuja, Chief Manager (Regulatory), Multani Pharmaceuticals Ltd while giving a background about Unani medicines, their importance, history, and government regulations towards it discussed the common compound Unani formulations and common immunostimulant single drugs of Unani medicines for boosting immunity. He highlighted that the Unani system is one of the oldest forms of medication. He also urged the Industry to come forward and work together on R&D, so that it reaches more heights of success and meets the global demand.
Mr. Jitender Sodhi, Co-Chair, AYUSH Committee, PHDCCI gave a formal vote of thanked all the eminent dignitaries for joining today’s webinar. Mr. Sodhi also talked about the significance of Unani medicine in boosting overall immunity and use of herbal remedies, dietary practices, and alternative therapies which could help in combating the ongoing pandemic.
The webinar was sponsored by AYUSH Herbs Private Limited and Association of Manufacturers of Ayurvedic Medicine (AMAM) and attended by over 150 participants.
New Delhi [India], January 22 (ANI/NewsVoir): American Pistachios Growers (APG), a non-profit trade association representing over 800 grower members in the U.S. organized a Virtual Knowledge Session to talk about the immunity building properties in pistachios and also announce Luke Coutinho as its Lifestyle Ambassador in India. The session was addressed by Luke Coutinho, globally renowned Holistic Lifestyle Coach – Integrative Medicine and Mike Roussell, PhD, Nutrition Consultant and Advisor to Men’s Health Magazine, United States. The Session was presided over by Mr. Ron Verdonk, Minister Counselor for Agriculture, U.S. Embassy, India, and moderated by Mr. Sumit Saran, India Representative of the APG. “I am especially happy that Luke Coutinho, who is an icon and known especially for his commitment to nutrition, fitness and holistic lifestyle, is recommending American pistachios. The Indian food sector is poised for exponential growth and we are constantly exploring opportunities to serve Indian consumers with high-quality, healthy, wholesome and safe products from the U.S. Pistachios are a natural fit in the market,” said Ron Verdonk, Minister Counselor for Agriculture, at the U.S. Embassy, New Delhi, inaugurating the session. “We strongly believe in the quality and value of US agricultural products which comply in quality with the demands of the Indian marketplace. Both India and the United States recognize the need to encourage healthier lifestyles through exercise and diet in order to combat malnutrition and other public health challenges. We hope to make 2021 a great year for American grown pistachios in India as we find new ways to complement our food and beverage cultures,” Ron Verdonk added. “I am very happy to be associated with American Pistachio Growers. Indians have always used pistachios as a garnish on desserts, biryanis etc. It is time we become more aware about this amazing nut and make American-grown pistachios a part of our daily diet. Why? Because pistachios are a complete protein and people will be shocked to know that a handful of these nuts have the same amount of protein as an egg. This is great news for vegetarians and those looking for plant-based protein sources. Pistachios also have one of the lowest calorific value of all commonly consumed nuts and you can have as many as 49 pistachios in a single serving. These make it a perfect for Indians,” said Luke Coutinho, commenting on his role as a Lifestyle Ambassador of American grown pistachios. “According to the International Food Information Council’s Year-end Survey, one in three people report their eating habits have become healthier over the past year. Also, over 22 per cent respondents report that their choices affect their mental and physical health. Therefore, adding nutritious foods like pistachios to the diet can help give your body more vital vitamins and minerals to help your immune system function at its best,” said Dr Mike Roussell, reiterating the inherent health benefits of pistachios. “A healthy immune system aids in the healing process and shortens recovery time. I am recommending pistachios to my clients as a convenient snack that’s great to have after a workout or whenever you need a nutritious pick-me-up to hold you over until your next meal. But this year I’m also recommending pistachios for the wealth of vital nutrients they contain, which can help your immune system to operate at its best,” Dr Mike Roussell added. “India is a growth market for American grown pistachios. India itself does not produce any pistachios. However, as awareness about pistachios and its health benefits increase, we are seeing continuous growth in demand. We are delighted and honored to have Luke Coutinho as Lifestyle Ambassador for America Pistachio Growers in India. He is a great icon for health, nutrition and wellbeing. With his help, we will be able to create awareness about American grown pistachios among discerning consumers. American grown pistachios are available under quality brand names across all major retail points and e-commerce platforms across India,” said Sumit Saran, moderating the discussion. This story is provided by NewsVoir. ANI will not be responsible in any way for the content of this article. (ANI/NewsVoir)
Disclaimer: The views expressed in the article above are those of the authors’ and do not necessarily represent or reflect the views of this publishing house. Unless otherwise noted, the author is writing in his/her personal capacity. They are not intended and should not be thought to represent official ideas, attitudes, or policies of any agency or institution.
It is time we become more aware about this amazing nut and make American grown pistachios a part of our daily diet.
But this year I’m also recommending pistachios for the wealth of vital nutrients they contain, which can help your immune system to operate at its best.”Moderating the discussion, Mr. Sumit Saran said, “India is a growth market for American grown pistachios.
We are delighted and honored to have Luke Coutinho as Lifestyle Ambassador for America Pistachio Growers in India.
With his help, we will be able to create awareness about American grown pistachios among discerning consumers.
American grown pistachios are available under quality brand names across all major retail points and e-commerce platforms across India.”
New Delhi: Bird flu, also called avian influenza, has come as a double whammy for countries that are already fighting their biggest battle against Covid-19. Again, the sign and symptoms are related to the respiratory system only along with fever. Since there is not much clarity about its complications and other issues which patients can face, there is no one way to deal with this situation.
As per the available data and as a general rule of Ayurveda strength of diseases can be reduced by only good immunity. So, the best way to protect yourself from any kind of disease is to boost your immunity and follow a healthy lifestyle which can go beyond opting good eating habits. Daily routine, waking up early morning and sleeping on time are also part of a healthy lifestyle.
With work-from-home in place, people now-a-days tend to work over night resulting in a disturbed sleep cycle. Such lifestyles affect our immunity and various ‘doshas’ of the body, says Dr. Pooja Kohli.
“So, first of all we all need to follow a healthy lifestyle which includes a healthy meal on time, sound sleep, daily exercise & meditation, offering food for our mind as well as soul,” says Kohli who is the Vice President of Ayurveda Growth at NirogStreet.
To keep your immune system in shape and strengthen body’s fighting mechanism she suggests these simple yet impactful tips to follow.
Give that extra herbs touch: You can add a few herbs like Ginger, garlic, turmeric in your daily diet to avoid bird flu kind of infections. These herbs give strength to the body for fighting back and also protect our body from getting infected.
A bout of cold and flu can set alarm bells ringing during the pandemic. Boost your immunity with these foods and keep the common cold at bay
Winter means chilly mornings, sipping hot cocoa and snuggling under the blanket. But it is also the flu season, and with the pandemic around, you can never be sure if it’s just a cold or covid-19. “Some foods have antiviral, antibacterial, and anti-inflammatory properties which help us fight seasonal diseases,” says Dr Archana Batra who is a dietician and Certified Diabetes Educator. With the ongoing covid-19 situation, we are bound to take extra care to boost our immunity, so, here is a comprehensive list of foods which will not only boost your immunity but safeguard you against the flu and common cold.
For ages, honey has been used for its antibacterial properties. In ancient Egypt, it was used to heal wounds. “Honey plays a vital role in improving the immune system and in hydrating the body,” says Batra. The antibacterial properties in it help to suppress coughs and relieve sore throat. You can start your day with a glass of warm water with honey and lemon or you can add honey to your tea and milk.
It has anti-inflammatory properties and antioxidants. “Ginger helps to fight nausea which is a common problem when you have the flu,” says Batra. You can add raw ginger to your hot soup or brew it with
your tea. To avoid viral infections, you can boil ginger with other spices and can have it after the liquid has cooled.
It has antiviral, anti-fungal and antibacterial properties and has been used as a medicinal herb for centuries. It also helps to boost the immune system. “It is medically proven that regular consumption of garlic lessens the chances of catching a cold,” she says. Even garlic supplements help to decrease the severity of a cold. If you have a bad cough and cold, you can have raw garlic every morning. Other than that, you can add garlic to your hot soups and broths. It helps to provide relief if you have a sore throat.
It is easy to digest and filled with all the necessary minerals, vitamins, protein and nutrients to help heal your system when you’re recovering from a flu. It is a rich source of electrolytes and fluids to restore your strength after a fever. “Hot chicken soup helps to clear the nasal mucus and thus acts as a natural decongestant” she informs. The amino acid cysteine in chicken helps to deal with the flu-causing virus.
Yoghurt is packed with calcium, vitamins, minerals, protein and beneficial probiotics. All these nutrients help to boost the immune system and decrease the chance of getting affected by the common cold. However, dairy products do not suit all during the cold. “You have to be cautious about the effects of yoghurt on your body. If you feel that it thickens your mucus, then you can skip it from your diet,” she warns.
The soluble fibre in it helps to boost digestion. It also provides all the nutrients to the patient who is suffering from a cold. “People have a misconception that bananas make a cold worse. It is false,” says the expert. So what are you waiting for? Load up on its goodness!
Green leafy vegetables
We all know the healthy benefits of green vegetables. Add vegetables with antioxidant properties like spinach, broccoli, kale, bell peppers to your diet. Winter is the best season to experiment with different green salads and soups by adding seasonal vegetables to it. “Vitamin A, K, C, fibre, and minerals help in rapid recovery from the common cold,” says Batra.
It is more than just a breakfast option. It is very high in soluble fibre that helps in boosting cardiac health and zinc helps in improving the immune system. “This fibre helps to reduce the inflammation in the guts which causes bloating, cramping and diarrhoea,” she informs. It is also rich in omega 3. Thus, oats provide all the essential nutrients to your body which you need to combat viral infections in the winter season.
“Apart from having the above foods, you must indulge in some sort of physical exercise like yoga, Pilates, aerobics, etc to improve the immune system,” concludes Batra.
WEDNESDAY, Jan. 20, 2021 (HealthDay News) — Want to get the most out of your COVID-19 vaccine? Make sure you get some good rest before you get your shot, sleep experts say.
That’s because adequate sleep is an important factor in a strong immune system.
“As COVID-19 vaccines are being distributed, it is of utmost importance that patients continue to prioritize their sleep to maintain optimal health,” American Academy of Sleep Medicine (AASM) president Dr. Kannan Ramar said in an academy news release. “Getting sufficient, high-quality sleep on a regular basis strengthens your body’s immune system and optimizes your response to a vaccine.”
Several studies have found an association between sleep and vaccination response. For example, a 2020 study in the International Journal of Behavioral Medicine found that flu vaccines appear to be more effective in people who get a sufficient amount of sleep during the two nights prior to receiving the shot. Other studies have reported similar findings about patients’ response to vaccines for hepatitis A and hepatitis B.
Dr. Khurshid Khurshid is director of the UMMHC/UMMS Center for Neuromodulation at the University of Massachusetts Medical School, in Westborough, Mass. He said, “The role of sleep in boosting innate and acquired immune response is significant. All people, particularly health workers, should be aware of the immunity-boosting effects of sleep. Studies have shown that normal sleep after vaccination strengthens the immune response against an invading antigen, and this immunity-boosting effect of sleep is clinically significant.”
So, Khurshid added in the news release, “A good night’s sleep before and after vaccination could be very advantageous.”
Most adults should sleep at least seven hours a night, but the COVID-19 pandemic has harmed many Americans’ sleep, a recent AASM survey found.
One-third of respondents said their sleep quality has been affected, 30% have had changes in their ability to fall asleep, and 29% reported an impact on their nightly amount of sleep.
The AASM offered tips for getting a good night’s sleep:
Establish a bedtime and morning routine. Use the bedroom only for sleeping, not watching TV or reading. Keep your bedroom quiet, dark and a bit cool.
Restrict blue light exposure before bed by turning off your TV and other electronic devices 30 minutes to an hour before bedtime. Silence notifications and charge your devices away from your bed so you’re not tempted to look at social media or news alerts.
Limit alcohol, caffeine and large meals before bedtime. If you’re hungry after dinner, limit yourself to small, sugar-free and easily digestible snacks to avoid disrupting sleep.
Winter wellness during Covid-19 will require much more than the usual health tips we hear each year. As infectious disease experts advise us to continue hunkering down to prevent a spike in cases, we’ll have to take extra steps to physically and mentally deal with the colder and darker days ahead.
“Now is the time to take a functional and holistic approach to healthcare,” says Dr. Robin Berzin, the founder and CEO of holistic medical startup Parsley Health and a graduate of Columbia University’s College of Physicians and Surgeons. The serial healthcare entrepreneur built the health-tech platform to focus on whole-body, transformative medicine.
“We look at the body very differently,” says the Brooklyn-based mother of two. “For instance, when I look at the gut, I also focus on energy, mood, anxiety and sleep patterns. Most doctors don’t look at you this way because the healthcare system is developed in a way that’s very fragmented. We miss the big picture, even at top institutions.”
Dr. Berzin believes tapping the power of lifestyle choices can not only reverse and prevent disease, but can optimize your health and transform your body into better armor. With ongoing social isolation and unrest, she shares comprehensive winter wellness guidelines (and the science behind them). The tips work twofold: to strengthen immunity and prevent burnout and stress for the winter and beyond.
1. Shift your sleep cycle earlier by one hour. “One of the biggest reasons I see people tossing, turning, and not feeling rested the next day, is going to bed too late,” says Dr. Berzin.
Inadequate sleep increases the accumulation of toxic metabolic debris in the brain, and creates stress in the body. The cortisol levels all lead to a less than lovely mix of increasing appetite, weight gain, and fatigue, as well as suppressing immune function.
“Winter is one of the best times to start the habit of going to bed earlier. Early to bed avoids the late evening cortisol bump. Some people call this a ‘second wind’ but the truth is it can lead to an uneven sleep cycle. I know that when I go to bed by 10pm instead of 11pm, I sleep deeper and feel more rested in the morning. This is especially true as a mom with early waking kids!”
According to Berzin, an optimal sleep schedule would be from about 10 PM to 6 AM daily because it is in line with the body’s natural circadian rhythm and the general rising/setting of the sun.
“I often joke that magnesium is nature’s Xanax,” says Dr. Berzin. “I’ve been taking it regularly and recommend it to my patients when they had trouble sleeping or with anxiety. It’s not addictive and you can take 200mg to 400mg at bedtime. It’s especially good for pregnant moms who can’t take other sleep aids.”
3. Learn a simple breathing practice to stay calm, focused and energized. Meditation is not just for yogis. From an immune perspective, numerous studies have proven that meditation increases the production of antibodies.
Mindfulness-based practices have been shown to dampen the activity of genes associated with inflammation—and even reduce the molecular damage caused by stress/burnout. Specifically, deep belly breathing during meditation stimulates the vagus nerve and turns on the ‘rest and digest’ part of our nervous system to lower heart rate and reduce anxiety.
“I used to teach both yoga and meditation,” says Dr. Berzin. “Meditation is one of the ways I support myself to manage both mom life and building a venture-backed startup.” Her favorite breathing practice is to inhale for five seconds, exhale for seven, which stimulates the nervous system to heal. It’s incredibly effective.
Says Berzin, “Meditation is not a quick fix but, over time, regularly deactivating your body’s stress response may support stronger immune function and reduce burnout.”
4. Drink alcohol no more than 3 days per week. During the pandemic, doctors noted a spike in the alcohol intake of patients due to stress, anxiety and the new ways that weekdays and weekends have seemed to blend. But in addition to being addictive, alcohol is a depressant and interrupts quality sleep. “I find that most people do best with having at least 3-4 nights a week completely off from alcohol,” she says. “This can be the difference between a clear head and brain fog.”
If imbibing, opt for higher quality, lower sugar varieties of alcohol such as tequila, mezcal, or vodka with seltzer and a citrus wedge and steer clear of beer and sugary cocktails. “On my ‘on-nights’ I tend to enjoy a glass of natural wine or a mezcal margarita which allows alcohol to have a balanced, small place in my routine, not a big role,” says Berzin.
5. Take Vitamin D3/K2. If you spend the majority of your day inside, as many of us do these days, you may be deficient in Vitamin D (like 42% of the US population), which is essential for the effective activation of our immune defenses. Berzin explains that Vitamin D3/K2 is the best formulation to absorb and activate Vitamin D.
When combined with Vitamin K2, Vitamin D3 forms your best defense against infections, osteoporosis, dementia, and type 2 diabetes. Most people are deficient and new research is showing that Vitamin D3 plays a critical role in our defenses versus Covid-19. Studies show that adding just 1,000 IU of Vitamin D per day can reduce fatigue, mood swings, joint pain, muscle cramps, depression, and anxiety.
Says Dr. Berzin: “I take 5000 units daily and give at least 1000units to my toddler every day and my infant every other day. It’s especially important for pregnant moms as research show it has implications for kids’ bone and dental health if deficient in utero.”
6. Exercise is nature’s antidote to seasonal affective disorder (SAD). SAD is common in northern climates and winter months. To combat it, Dr. Berzin prescribes regular exercise. It improves immune regulation and mental health by helping the brain cope with stress.
“For some of my patients SAD is massively disruptive. For others it’s mild but palpable,” says Berzin. “While you can’t always cure it with exercise… it can be the difference between a manageable winter and one that’s off the rails.”
Aim for at least 150 minutes of moderate aerobics or 75 minutes of vigorous aerobic activity a week, or a combo of both. Weight training and resistance work are also essential.
7. Drop the fear of (good) fat. Omega-3 fatty acids reduce inflammation, and with it, chronic disease. However, we have much more of the inflammatory type called Omega-6, as the standard American diet is large on inflammatory oils and oxidized fats in processed and packaged foods.
“We home make baby food and even sometimes baby formula for our infant,” says the mother of two. “The food is a blend of wild salmon, winter squashes, Brussels sprouts, apples, and EVOO; all are the best sources of Omega-3s. It’s cheaper and healthier than the packets. I even add EVOO or cod liver oil to my kids’ bottles.”
She breaks down the science of taking in the right fats: the ratio of Omega-3 to Omega-6 fatty acids that you consume is actually more important than the amount of either. The optimal ratio is 4:1, with ideally four times more Omega-3 fatty acids to counteract Omega-6’s inflammatory properties
Swap out foods rich in Omega-6 (processed foods and industrialized seed oils such as corn, soy, canola, and sunflower oils) and opt for more anti-inflammatory Omega-3 rich-foods (walnuts, chia seeds, wild salmon, sardines, anchovies, pasture-raised eggs, and flax seeds.)
8. Feed the good bugs. Add probiotics and prebiotics to support your healthy microbiome, the ecosystem in your gastrointestinal tract that helps regulate your immune system. It is home to 40 trillion microbes—the vast majority of which are essential for optimal health.
What lives and dies in the gut is a matter of what you eat daily, says Berzin. Whole veggies, unprocessed foods and fiber feed the best bugs in the gut for a healthy immunity, and even better mood.
For best practices, eat more fermented foods and prebiotics (what your microbes feast on). Fermented foods include kimchi, kombucha, sauerkraut, yogurt and prebiotic fibrous foods like garlic, onions, leeks, artichokes, asparagus and onions, among others.
9. Eliminate refined sugar and carbs from your diet. Eating too much sugar can decrease your immune fighter (white blood) cells, making you more susceptible to illness and infection. Also, too much refined sugar can overfeed the “bad” bacteria in your gut microbiome.
From a burnout/stress perspective, your body absorbs simple sugars quickly, which increases your blood sugar and gives you a temporary surge of energy. But this “sugar high” is short-lived and followed by a dramatic crash in energy, often accompanied by irritability, sadness, or mental fogginess.
“The idea isn’t to deprive your self,” says Berzin. “It’s about ensuring you’re getting your daily requirement of carbohydrates and sugars from whole food-based sources such as fresh fruit, starchy vegetables, and whole grains rather than processed foods like bagels, pizza, cookies, and on-the-go “nutrition” bars.” Need a healthy detox? Eliminate refined sugar from your diet for five days straight.
10. Connect responsibly. In these times it’s critical to find ways to be socially close while being physically safe. Connecting through screens is exhausting and after a while, alienating. Now is the time to take socially distant walks with friends, find outdoor exercise opportunities, and meet for a masked chat on the outdoor patio.
“We will have to live with this virus in our lives and even with the vaccine, it may be like the flu where it doesn’t entirely go away,” says Berzin. “That means learning to live vibrantly while taking precautions and protecting the most vulnerable.”
She says there are so many ways to be mindful: testing, wearing masks, handwashing, and “podding” up with closest friends and family to create a safe bubble and connect responsibly.
There are many reasons why you might have a weakened immune system. Some you can control, such as your diet, stress levels, and the amount of sleep you get. If you’re immunocompromised or required to take certain medications (like chemotherapy drugs), however, you may have less control over your immune system.
According to the Bulletin of Atomic Scientists, there are an estimated 10 million people living with a compromised immune system in the United States.
“There’s no magic pill for improving the immune system,” says Abisola Olulade, MD, a board-certified family medicine physician. Instead, Olulade says limiting your alcohol intake, getting plenty of exercise, an adequate amount of sleep, and lifestyle choices such as avoiding smoking, is the key to maintaining a healthy immune system.
“There are certain telltale signs of weakened immunity,” says Olulade. “If you keep getting infections, if it takes you longer to get better from infections, or if your wounds take longer to heal, you may have a weakened immune system.”
Digestive issues. Diarrhea, gas, bloating, cramping, and even constipation could be a sign that your immune system isn’t working properly. When the “good” gut bacteria (probiotics lactobacilli and bifidobacteria) goes awol, your immune system takes a hit.
The good news is that your doctor can check your immune system with a series of blood tests.
“You can check your immune system by having blood tests that tell you if you have sufficient levels of antibodies like immunoglobulin, white blood cells, platelets, and immune system cells,” says Alex Ruani, a doctoral researcher in nutrition science education.
When your immune system isn’t working as it should, doctors may tell you that you have an “immune system disorder” — meaning you may have one or more of the following conditions:
Immune deficiency. Immune deficiency is something that you’re born with. This is known as a “primary immunodeficiency disease” (PIDD). PIDDs are genetic disorders that may damage the immune system or cause it to malfunction. Though rare, PIDDs affect approximately 500,000 people in the US.
Acquired immune deficiency. HIV, which causes AIDS, is an acquired viral infection that demolishes the body’s white blood cells and weakens the immune system. Individuals who have HIV/AIDS have more difficulty fighting off diseases/infections, especially if they aren’t getting treatment.
Overactive immune system. When an immune system is hyperactive, it responds to environmental substances such as mold, dust, and pollen.
“Besides fiber, prebiotics, and probiotics, to support immune function we also need adequate protein, fiber, omega 3 fats, vitamins D, C, B, A, E, and K, and minerals like iron, calcium, selenium, and zinc,” says Ruani.
Stress management. If not managed, stress can wreak havoc on your health. Stress can affect your body, mood, and behavior.
“Chronic, elevated levels of stress hormones like cortisol, adrenaline, and noradrenaline can be immunosuppressive, which means this can diminish infection-fighting responses while increasing inflammation in the body,” says Ruani.
Practice good personal hygiene. The best way to keep your immune system intact is to start at the source: Your body. By following good personal hygiene habits, you can stop an infection before it begins.
In the end, there’s no one answer to “fixing” your immune system. However, there are ways to support it, including maintaining a healthy and active lifestyle, eating nutritious foods, and ensuring that you’re getting plenty of sleep.
“Don’t rely on supplements,” says Olulade. “Get vaccinated, exercise, sleep, eat a healthy diet, go in for checkups with your doctor so that chronic conditions can be detected, limit your alcohol intake, and practice good personal hygiene (including safe-sex practices). All of these things can help to maintain a healthy immune system.”
Ensure your family’s nutrient intake is optimized to support immunity, starting with these three key nutrients and (mostly) kid-friendly foods in which they’re found. We also included some easy recipes to help boost your immune system.
Widely found in citrus (think oranges, clementines, grapefruit, lemons and limes), vitamin C protects from infection by stimulating the formation of antibodies. You can also find this water-soluble nutrient — you need it pretty much every day — in bell pepper, broccoli, mango, berries, cantaloupe and even baked potatoes. One medium red bell pepper contains more than twice the amount of vitamin C found in an orange.
Recipe to Try: Double Orange Smoothie
A double dose of orange means a double dose of powerful nutrients, including vitamin C. Each serving of this tangy-sweet smoothie contains 57mg of vitamin C. Kids 9-13 need 45mg per day and kids 4-8 require 25mg. Makes 2 servings.
1 navel orange, peeled
1 cup vanilla low-fat yogurt
1 cup ice cubes
1/2 cup orange juice
2 tsp honey, optional
Section orange; transfer sections to a small freezer-safe container. Cover and freeze until sections are very cold, about 20 minutes.
In a blender, combine yogurt, ice, OJ, honey and frozen orange sections and blend until smooth. Serve in two glasses.
Healthy blood levels of this nutrient are linked to a healthy immune system. Deficiencies may increase your risk of developing a severe COVID-19 infection. While there are very few natural sources (salmon and eggs), vitamin D is added to dairy milk as well as select brands of non-dairy milk, yogurt, orange juice and breakfast cereal. It is also found in specially labeled mushrooms; check the Nutrition Facts label to verify.
Recipe to Try: Veggie Egg Bites
Looking for a quick make-ahead breakfast that’s healthy and will boost your immune system? Pull out the muffin tin to whip up these egg bites packed with yummy veggies. Contains 6 servings (Two egg bites per serving).
1/2 cup milk
1/2 cup shredded cheddar cheese
1 tsp fresh thyme leaves (about 2 sprigs)
1 tsp salt
Black pepper, freshly ground (to taste)
1 large tomato, diced
1 shallot, diced
2 cups baby spinach leaves, loosely packed
Preheat oven to 325 degrees F
Lightly oil a 12-cup muffin pan
In a medium bowl, whisk the eggs, milk, cheese, salt, pepper and thyme
Divide the spinach, tomatoes and shallots evenly throughout each muffin cup
Pour the egg mixture evenly into each muffin cup, shifting around the vegetables as needed to allow the egg mixture to reach the bottom of each muffin cup
Bake for 20-25 minutes, or until the egg mixture is set and the tops of each Veggie Egg Bite are lightly browned
Serve hot, or store in an airtight container in the refrigerator for up to 3 days
May be frozen in an airtight container for up to 3 months.
This essential nutrient is a key factor in the development and function of immune cells. The term “essential” means your body can’t produce it so it must be consumed daily. It’s found in animal sources — where it’s better absorbed — such as red meat, shellfish (shrimp, crab and oysters) and dairy products. Vegetarian sources include wheat germ, beans, lentils, seeds, nuts, fortified breakfast cereals and tofu.
Recipe to Try: Beef Brisket Nachos
Make your next beef brisket a little more interesting by transforming them into nachos! Craving tacos instead? Find out what ingredients to use over at ShawSimpleSwaps.com. Contains 12 3-ounce servings.
Pressure cooker (or Instant Pot)
For the brisket:
2.5 pounds beef Brisket Flat Half
1/2 tsp black pepper
1/2 tsp salt
1/2 cup extra virgin olive oil
1 Tbsp minced garlic
1 each jalapeño
2 cups beef broth
For the nachos:
12 oz tortilla chips
1 cup shredded reduced fat cheese
1 cup salsa
1 medium avocado, chopped
1-pound cooked beef Brisket, cut into 1/4-inch pieces
1/2 cup chopped cilantro
1/3 cup BBQ sauce
To prepare the marinade
Liberally rub the black pepper and salt into the brisket. Place inside a zip tight bag and pour the olive oil, garlic and jalapeño inside. Note, if you prefer less of a kick, omit the seeds from the jalapeño.
Massage the beef with the olive and garlic then place the bag in a bowl in the refrigerator for 8 hours.
To cook the brisket
Remove the brisket from the marinade. Discard marinade. Turn the pressure cook to SAUTE mode and brown each side of the brisket for 3 minutes. Press CANCEL and remove the brisket.
Add the beef broth to the metal pot of the pressure cooker, then place the metal trivet inside. Place the brisket on top of the trivet and secure the lid. Press PRESSURE COOK and set the time for 30 minutes.
When cooking completes, allow pressure to naturally release for 15 minutes. Remove the lid and check the internal temperature of the brisket, it should be 145 degrees or above. Remove the brisket from the pressure cooker and let rest another 15 minutes before slicing.
Serve up the brisket as nachos, in tacos, or a salad; the options are limitless!
To store brisket, place inside an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. You can also store it in the beef broth to keep it a bit moister as well.
To make as nachos
Place chips on a baking sheet. Cover with cheese and broil for 3 to 5 minutes in the oven, or until cheese is melted.
Remove and top with salsa, avocado, brisket, and cilantro. Drizzle BBQ sauce over the top. Serve immediately.
W420 Radio Network, the first virtual radio station dedicated to America’s cannabis industry conversation, is announcing a special report on “America’s Cannabis Conversation.” This important episode will be airing this Saturday January 16th @ 4:20pm in your time zone. It will be available on W420radionetwork.com immediately following the show.
There is no debate that boosting immunity is one of the best ways to promote good health. W420 Radio Network will be offering a special report highlighting: The role of supplements – as a key tool to empower you – to build the strongest immune system to fight illness and how important this relationship is.
Joseph Dowling, CEO of CV Sciences, explains: “We decided to give our employees immunity-boosting supplements for free. It is so important to take care of employees, firstly, for their health and indirectly to help companies survive. We hope all companies will take care of their employees every way possible.” CV Sciences has initiated research, published studies, and is the first company to achieve GRAS safety status for hemp derived CBD. Their mission – improving the quality of life through nature and science.
The world has witnessed how the vaccine rollout is going, haphazard at best, it is imperative right now for everyone to take health matters into one’s own hands, as there is no guarantee when you will receive it, and time is of the essence. Proactively boosting immunity to stay healthy – just makes sense.
“This episode is so important as the insights discussed can save lives. I am so glad we can offer this to our listeners,” expresses Dan Perkins, co-founder of W420 Radio Network and host of “America’s Cannabis Conversation.” To learn more about these supplements and how you can empower yourself go to http://empoweryourself.info./
This week’s guest lineup also includes the following esteemed doctors to offer their expertise:
W420 Radio Network is the brainchild of powerhouse entrepreneurs – Marc Corsi and Dan Perkins. W420 recognizes and brings to air: interesting, timely and important content with the benefit of high-profile experts to address every facet of the cannabis industry. Informing businesses and consumers alike with the most up-to-date cannabis news. We are here to educate, bring awareness on issues and create community.