Napamanee Attaviboon, Licensed Pharmacist
Nowadays, there are various germs and viruses spreading around us.
It’s hard to avoid infecting with those diseases.
How can we defend ourselves against the germs that destroy our immune system?
- Regularly exercise at least 30 minutes a day, 3-4 days a week to increase the numbers of white blood cells whose function is to get rid of foreign substances that threaten our health,
- Drink clean water for 8-10 glasses per day because this helps regulate your body’s temperature. Besides, it also helps eradicate toxin substances in our body.
Water is fluid in blood. Its functions are to deliver nutrients and oxygen through all over the body and to remove waste and carbon dioxide from cells out of human’s body. If the body is dehydrated, it affects the way of cells’ function.
- Eat variety of food in proper amount. Regularly intake vegetables and fruits and increase high protein food. Avoid alcohol and high sugar drinks.
Colors of vegetables and varied fruits called “Phytochemical” which contain different benefits. They can help boost immune system and resist inflammatory symptom as well as preventing cancer.
- Get enough sleep at least 6-9 hours a day. While you are sleeping, the body will repair its organs. Enough sleeping makes your body fresh and can boost immunity.
- Quit smoking and avoid cigarette smoke. Smoking and being passive smoker can cause serious diseases such as lung disease, cancer, chronic coughing as well as lowering body’s immunity.
- Get some sunlight. It has Vitamin D in sunlight which is essential for our body. It helps create body’s immunity and strengthen bones and teeth as well as lowering the risk of cancer.
It’s good to get the sunlight from 8-10 a.m. on the bright, clear sky day because your body can synthesize Vitamin D under the skin itself from the urge of Ultraviolet B ray. If we cannot get the sunlight, consider eating Vitamin D as a dietary supplement as another choice.
· “Eat hot, use serving spoon and wash your hands” this quote is the way to take care of your health and prevent disease transmission to others as well as lowering the chance of infection 50%.
- Wear a protective mask if you need to go outside. Avoid being in crowded or polluted places, places where sell alive animals. Do not stay close with patients with coughing and sneezing symptoms
What does each person’s immune system depend on?
- Genes: Some person has an Immunodeficiency from genetic diseases such as Thalassemia, Hemophilia , etc. which are the diseases with immunity lower than normal people.
- Age: Children with age below 2 years and people with age above 65 years have high risk of infection easily.
- Food: Types of food. High fat food may cause the risk of heart and vein disease.
- Emotion: People’s body with positive mind and good emotion will generate flowing of varied substances that strengthen their body.
- Environment: Living in air pollution environment might dwindle immunity. It causes us to get ill.
What nutrients can help boost our immunity?
- Vitamin C helps prmote immune system and is a powerful antioxidant of free radicals. It protects cells from being destroyed. It reinforces immune system and prevents cancer.
Source of vitamin C: mostly found in green vegetables, citrus fruits such as orange, grapefruits, strawberries, sweet peppers, spinach and broccoli.
- Vitamin E helps preventing red blood’s radical breaking, blood clot and blood vessel clogging. It decreases the inflammation process in the body leading to many diseases as well as functioning as an antioxidant helping body fight with those diseases.
Source of Vitamin E: Mostly found in nuts, seeds, avocado, vegetable oil, spinach and broccoli.
- Vitamin B6 is important for protein and neurotransmitter production. It helps create Hemoglobin in red blood cells.
Source of Vitamin B6: Found in cereal, bananas, carrots, avocado, non-fat chicken, potatoes, eggs, sea fish such Tuna.
Vitamin A has important substance called Carotenoid. When your body obtains this substance, it will be turned into Vitamin A. It has an antioxidant function, stimulates immune system to fight with germs. It nurtures eyes and skin as well as slow down cells’ degeneration.
Source of Vitamin A: Found in different color fruits such as carrots, pumpkins, cantaloupe melons, eggs and meat.
- Vitamin D helps create body’s immunity. It strengthens bones and teeth as well as lowering the risk of cancer.
Source of Vitamin D: found in milk, salmon, mushroom, nuts, cereal and morning sunlight.
- Selenium has an essential function as an antioxidant and helps regulate the balance of metabolism. It nourishes hair and nail’s health.
Source of Selenium: found in Brazil nuts, sunflower seeds, sardines, beef, liver, eggs and spinach.
- Zinc has an important role to build protein and strengthen bones. It helps balance acid and alkaline in body as well as maintaining body’s immune system and regulate body’s inflammation.
Source of Zinc: found in oysters, crabs, non-fat meat, yogurt, nuts and cereal, avocado and eggs.
- N-acetyl cysteine is an initial substance for Glutathione making and helps body’s antioxidant working and flush toxins out of the liver.
Source of N-acetyl cysteine: found in onion, garlic, shallot, watermelon and meat.
- Omega-3 helps reduce inflammation and increase body’s immune system as well as decreasing the risk of cancer.
Source of Omega -3: fish, vegetable oil, nuts, seeds, green vegetables.
- Curcumin: extracted substance from curcumin helps inflammation and is a powerful antioxidant. It helps stimulate immune system.
To boost your immunity is to start with taking good care of your sanitation and health. Furthermore, to change the way of food intaking behavior and to take some dietary supplements. Most importantly, you should get a medical check-up in every 6 months. These help you recognize your body’s condition leading you to protect yourselves.