A healthy diet is the key to building better immunity

The last two years, with the pandemic raging and mutating at frequent intervals, have had a detrimental impact on the health of people living across the world. While the pandemic has not spared anyone, it has particularly impacted people with comorbidities and weak immune systems such as the elderly population. Since most of them suffer from some health ailment or the other, they became more vulnerable.

Exposure to vulnerability has also necessitated the need for stronger immunity. Though vaccines are an effective way to boost one’s immunity, a healthy diet continues to be the holy grail. Even minute changes in one’s diet can promise a healthier and sustainable lifestyle. Here are some easy-to-follow tips to ensure your body gets the nutrition it requires:

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Variety is key

Make sure the food you eat is diverse and enriched with the nutrients and micronutrients your body requires. It is advisable to include wholegrain foods – especially unprocessed foods and foods rich in fibre that help you feel full for a longer duration of time. One can include more fresh vegetables in their diet and try new combinations as recipes. To add more value to what you consume, replace junk food with fruits.

Choose healthy liquids

Up to 60 percent of our body comprises water. Senior citizens must ensure that they hydrate themselves enough to cater to the needs of their bodies. One may introduce lemon to add more flavour, thereby increasing the quantity of the overall water intake. Also, try to limit sugar intake and choose low-calorie beverages like plain coffee or tea. Avoid frequent or excessive alcohol consumption as it increases the stress on the heart and lungs, apart from its other harmful effects.

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Less is more

Reduce the consumption of salts and sugars. While both are essential nutrients needed for the body and add the basic taste to food, it is advisable to have them in moderate amounts. Too much salt and sugar can lead to health issues leading to increased risk of high blood pressure, heart failure, diabetes and aggravate inflammation, etc. Reduce the intake of salty sauces and condiments and choose fresh fruits instead of sweet snacks. Fats, even though important for nutrition, lead to obesity, cardiovascular disease, etc. It is crucial to control the number of fats and oils that reaches your body. To ensure getting the essential fats, choose to consume white meat over red, and use monosaturated oils produced from olives, soy, and corn for cooking.

(Inputs from Dr Shabnam Mir, Consultant Physician and Head Clinical Operation Delhi/ NCR at Antara, a Max Group company specializing in senior care)