This archive report was first published on 23 April 2020.
Boosting Immunity During Quarantine ¶
As we navigate the COVID-19 pandemic, maintaining a healthy diet and lifestyle is crucial for boosting our immunity. Consultant Dietician Jasper Oloo at Aga Khan University Hospital, Nairobi, shares valuable insights on how to stay healthy while staying indoors.
According to George Bernard Shaw, 'there is no sincerer love than the love for food.' However, during quarantine, it's essential to demystify fact from fiction when it comes to our food intake. Jasper Oloo emphasizes the importance of considering two key aspects of our diets: consuming enough macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals), and avoiding excess intake and deficiencies of these nutrients.
When it comes to maintaining a healthy weight and BMI, Jasper advises restricting calorie intake and increasing physical activity. He suggests cutting down carbohydrate intake, avoiding sugar and foods with added sugar, and opting for snacks like fruits, nuts, and water instead of sugary drinks and carbohydrate-based snacks. Simple exercise regimens like push-ups, squats, and rollers can be done at home to burn energy and build muscle mass.
While meal plans are usually individualized, Jasper recommends ensuring that main meals comprise starches, proteins, fats, and vegetables. It's also essential to avoid wide gaps between meals and opt for snacks like nuts, protein-based foods, and fruits instead of carbohydrate-based foods and sugary drinks. Drinking at least eight glasses of water a day is also crucial, unless you have a medical condition that requires restricted fluid intake.
Boosting immunity can be achieved through immunization, a balanced diet, and lifestyle. A strong immunity is built by consuming adequate proteins, vitamins like A, C, E, and D, and micronutrients like zinc, selenium, and iron. The right combination of omega-3 and omega-6 fatty acids and probiotics can also help enhance the functioning of the immune system. Exercise and good sleep are also essential for boosting immunity.
However, it's essential to note that an overactive immune system can lead to autoimmune diseases, so it's not advisable to aim at boosting immunity excessively. Stress can also impact our digestive system, leading to increased acid secretion, which can cause ulcers and discomfort.
