Empowering Immunity

Todays most hyped word and most used tool of marketing is “IMMUNITY”. It is so misused, that even ice-cream has got immunity variety. Golden latte (turmeric smoothie), chyavanprash icecream, immunity cocktails are some of the examples. 

But the point is, the immune system is a complex network of cells and organs that superfoods like turmeric, tulsi, chyavaprash are functionally powerless unless the whole system has optimal cellular health.

So when we understand, what the whole immune system is and how it works, we will be in a wiser position to take care of our health lifelong rather than only applying temporary or seasonal practices (gharelu nuske).

Our immune system is responsible for helping to eliminate invaders and infectious organisms (bacteria, microbes, viruses, toxins, and parasites) from the body before they can harm us. The main components of the immune system include: Lymph nodes carry the infection-fighting cells to different parts of our body whenever necessary. When our body is fighting an infection, this is why our lymph nodes become enlarged and may feel sore. The spleen contains white blood cells that work to fight infection and helps to disposes of old or damaged blood cells. Lymphocytes include small white blood cells  B-cells and T-cells originate in the bone marrow that plays a huge role in defending our body against disease. B-cells mature in the bone marrow itself make antibodies that attack bacteria and toxins while T-cells help to destroy infected or cancerous cells. T cells travel to the Thymus to mature. A high white blood cell count referred to as leukocytes and means that our body is fighting off an infection.

When a virus or bacteria invade our body and begin to reproduce, this normally leads to symptoms of a sickness. For example, the bacteria that causes strep throat releases a toxin that causes inflammation in our throat. Detecting and eliminating viruses and bacteria before they can start reproducing is a role of the immune system.

Apart from this advanced level of defence we also have first layers of defence barrier that separate our inner organs from the outside world. These include skin, the walls of gut and the linings of lungs. Various secretions, such as mucus, tears, stomach acid and sweat, have antimicrobial properties, to make our body free of germs before they have a chance to get inside. 

If you have not understood this theory, that’s okay but it shows this is so complex and vast  system.

Here I would like to give an example of any nation’s defence system. I think it also developed from our body’s defence mechanism. From an internal defence system like state police to border security at ground level, sky and sea level, the nation also has an intelligence system. And every system is powerless without each other and without their respective technology and tools. The same way our body’s defence system is a power full with the right synchronicity with related organs.

After understanding the levels of the immune system, let's understand what are factors (technology and tools) required to empower this.

Factors affecting Immunity:

1.Sleep Cycles

The body releases proteins called cytokines only during sleep. (Cytokines are a large group of small proteins that are secreted by specific cells of the immune system and are very important in cell signalling for immunity) The immune system is influenced by the sleep-wake cycles of our circadian rhythms. Studies suggest that while we’re sleeping we have decreased levels of the stress hormone cortisol, (cortisol suppress immune function). For a healthy sleep cycle refer to my blog http://amtopmfitness.com/healthy-sleep-for-healthy-life

2. Nutrients From Food

Studies show vitamins C, A, E, B6 and B12 and minerals like iron and zinc are important for the maintenance of immune function. Most important is protein for the formation of immunoglobulins i.e antibodies.

3. Obesity: Obesity is associated with low-grade chronic inflammation. Fat accumulation deteriorates healthy cell functions. Obesity has also been identified as an independent risk factor for the influenza virus, possibly due to the impaired blood circulation and functioning of T-cells. 

4. Emotional Health

Another challenge that weakens our immune system is STRESS. Hectic work schedules and abundant daily responsibilities can leave us exhausted. When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.

The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).

Stress can also affect the immune system by raising blood pressure.

 Uncontrolled stress can influence our sleep patterns, our mood, our dietary intake and our physical activity levels. All of these factors are associated with immune system function. 

5. Sun exposure (not harmful UV rays) 

Our body produces vitamin D when exposed to the sun. Sitting in the sun early morning  (not more than 10 -15 mins) can offer multiple benefits mainly activation of T cells and B cells. 

6. Gut Health

A healthy gut requires a healthy balance of gut bacteria. It is responsible for better digestion and intestine health. The good bacteria in the right quantity can also boost immunity and help in preventing potential autoimmune diseases. You can add probiotics like yoghurt to your diet for better gut health.

7. Exercise

Right exercise helps to strengthen the lungs to flush virus, bacteria out from the lung’s air pipes. This reduces the chances of getting a cold, flu. A brief rise in body temperature during exercise prevent bacteria from growing. Exercise also reduces stress hormone level. Research also shows the increased circulation of lymphocytes during and post-exercise. Aim for at least 30 minutes of physical activity for three days a week.

             So after understanding all this Physiology, it is clear that consuming only hot water, turmeric milk, tulsi kadha are not at all enough for improving immunity. Cellular health of immune organs and thereby immune system is dependent on mental, physical and emotional well being in total.

            If there is peace and discipline at the nation's internal system (state level) then only border security has meaning to work at its best. It is again Holistic.

Thought for Food

In my dietetics course, we had the first chapter talking about the definition of food. Today I think all preliminary school boards also have chapters on food and nutrition.

Food is the substance ingested by an organism and assimilated by the organism's cells to provide energy, maintain life, and stimulate growth (Physiological functions). 

           You will wonder why today I'm talking about these basic definitions which even smart kindergarten kids also must be knowing.

Definitions, why? 

Although we have learnt definitions and laws at our schools, the law of physics or maths, but we have forgotten to apply or remember when we required it most.

   So this blog is about remembering what is food and its functions. And when we reiterate these notes we can start to understand whether we are applying them correctly or no.

Whether it's a unicellular organism or multicellular organism every one needs food for its living.

       Unicellular organisms like algae, fungi survive on nature as well as on multicellular organisms like plants and animals.

Plants need sunlight, water and oxygen as food, whereas animals eat plant and animal as their food.

Man is an evolutionary product of an animal.

But as mankind progressed, the functions of food is not limited to just body survival.

      Food is then used for fulfilling his psychological and social needs also.

Being a social animal it's obvious, but maintaining balance for using food for its different functioning should be an unwritten law.

But today food malfunctioning is a big problem globally and audit is a need of time.

Let's see what are the Psychosocial Functions of food:

From cooking food to eating it, many people use food for different feelings.

It's used to offer prayer to God. For some cooking is a therapy for boredom as well as for seeking attention.

Some eat too much or some lose their hunger in stress as well as in joy. 

Food is also a token of love and affection towards family.

Or it gets used to show anger eg hunger protest. Food is also a tool for pleasing boss/clients towards professional sales and promotion. 

     As a social being food has been an expression of love, friendship and happiness at religious, social and family get-togethers.

       Now here I want to add one more function of food that is eating unrealistic and fad dieting food for achieving unrealistic body parameters. 

After understanding different purposes, benefits, functions and reasons for food, now it's simple to understand which are our Primary Motivating Factor (PMF) while eating our next meal. Or maybe we'll remember last Sunday's romantic dinner. Or can realise why we ate yesterday two-three pastries at one go. Or why since three-four days don't feel like eating.

Relax....take two-three deep breath. That's ok.

It's past. For a mindful future, take a diary and start noting down your PMF while you eat. 

And let's do an audit every week and month.

While we doing this introspection, If you find PMF is physiological functions, you are on track, but if you feel psychological or social reasons are happening consecutive 4-5 days and these episodes are coming frequently, then there is a need for discussion with the health counsellor/coach.

If psychological and /or social reason as PMF for eating food continues, there are 150℅ chances that he/she will be either undernourished or overfed. His /her body composition gets disturbed, the synchronicity of body functions gets mismatched and it further leads to more adverse psychological & social eating. E.g. anorexia nervosa, bulimia nervosa, alcohol addiction, smoking, etc. 

So before eating become a habit of fulfilling a psychological and social needs, discuss with a coach to... 

- Find a reason behind the reason. Changing perspective and applying the right solution for a problem. You will be happy lifelong rather than getting temporary pleasure /satisfaction from food. E.g if you can't say no to friends for outside dinners because of low self-esteem or having need of social acceptance, take the help of a counsellor for personal growth. If you are munching chips while watching TV /getting bored, it's time to adopt new skills or spend time on some hobby. 

- If you are craving sweets or Chinese food, there must be a deficiency of nutrition. Take help from a nutritionist to plan out healthier meal plan. 

- Find a healthier alternative in different circumstances. Spending quality time by having a morning walk rather than having late-night dinners with a spouse or making some painting /craft for loved ones rather always cooking for their approval. 

- If certain eating situations are unavoidable eg sales executive meetings, look for smart healthier options to eat at social events. 

Our mind and body are so closely knitted together that, the effect on either of it shows reactions on the other one. 

Graph of eating for physiological need has to be 99% every week. Change in the graph is a signal to seek the right solutions. 

 When the application of food is right, the body can enjoy food also long life. 

          Praying God or showing gratitude towards provision of food for body needs, is the simplest solution for the right application of food.

Healthy Sleep for Optimal Quality Life

Sleep is Most Effective yet undervalued routine in our  Life. 

Even if we eat perfectly healthy, and doing regular exercise but if there is no sleep/rest, we can not have a optimal health. 

If we are doing great in career, but that is not letting us to have sound sleep at night, it's an alarm that we need to spend most of money later for physical as well as mental illnesses. 

Sleep is the best, most economical and in hand solution to improve Digestion, Metabolism and Immunity. Sound sleep at night hours helps in cellular cycle and growth- (wearing off dead cells and forming new cells). This is the important process for healing, faster recovery of all body tissues, organs and organ system. 

Simple example to share here is our mobile battery. Can you continuously work on mobile or lap top without charging battery. And if you are working with its electricity connection on, can you touch the instrument. It's hot, right. There are maximum chance that battery will burst out. 

It's same thing with our body, body cell is like battery and we have millions of cells. We need to give them their space. 

And if we don't give, it leads to blood pressure issue (disturbed electrolytes balance), rise in body temperature, hormonal imbalance, mental confusion, mood swings, food craving. 

What is Healthy Sleep routine: Sleep after three hours of our last meal of the day. Sleep 8 hours before sunrise. 

I.e 10pm-6am is the right timetable. 

Afternoon nap of 15-20 minutes is also very important. 

Solution:

- Post sunset meal should be easy to digest. 

- Take shower and get fresh. 

- Massage foot with ghee, coconut oil. 

- Gentle massaging the temples, neck. 

- Practice Pranayam. 

- Practicing yogasanas like shashankasan, hastpadasan, makarasan, shavasan are very effective. 

- Switch off from all digital screens. 

- Read religious /spiritual / self help / and academic books after dinner. 

- Listen to Mind soothing instrument music / classical music/ sound therapy mantras. 

- Supplements  ginkgo biloba is useful for healthy brain functioning

- Banana, milk with nutmeg powder and kesar are helpful to secret mind relaxing and happy hormone, serotonin. 

Precautions:

- Don't consume caffeine, alcohol, nonveg, fried food post sunset. It disturbs digestion and thereby sleep. 

- Reduce long afternoon nap. 

- Avoid watching and discussing scary, negative, thriller, crime things before bed time as they will have strong impact on subconscious mind. 

So in short, don't underestimate power of healthy sleep cycle. Sound sleep is a sign of happy mind and pure soul.