Frequent infections have become synonymous with modern day living.   Everybody knows someone who has “come down with something” or has gone through a terrible bout of illness.

Be it the ever alarming presence of dengue, chikungunya, H1N1, or other virals, the bottom line is the same…lowered immunity.

So what helps build an internal firewall against these diseases?

Here is a list of common culprits that can impair body’s natural immune responses:

Stress:   A recent meta-analysis of about 300 studies on how stress affects immune system has revealed that stress does weaken the immune system. Stress leads to increased levels of hormones, namely, cortisol and epinephrine.  Excessive cortisol release in the body has been linked with increased risk of catching viral infections and cancers, increased body fat deposition, weight gain and high cholesterol levels.

Stress can be a result of lack of sleep and vice versa.   Research also has found that those stressed experience more intense symptoms of illnesses like chikungunya and dengue.

Smoking and alcohol:   Both smoking and alcohol increase “oxidative stress” in the body.  This means that the body cells are in a state of constant stress, which puts them at higher risk for infections and chronic diseases.

High fat foods:  Certain fats found in junk foods like French fries, burger, doughnuts are harmful to the healthy cells and damage their ability to fight diseases.

Lack of antioxidants in the diet:  A diet rich in only refined carbs and fats, like white polished rice, maida, breads made of refined flours is known to lower immunity.

Quick fixes to improve immune responses:

1. Beat the blues! Procrastinating or being in denial over issues that increase your stress levels is counterproductive. Make a list of things that bother you, and plan on how to address each one of them.  Talk to a professional or a close confidante to get more insight on the same. Getting more organized, be it your workplace, desktop, wardrobe or kitchen can free up your mental space
2. Eat healthy to combat stress:

• Try not to skip meals. Eat at least three meals a day, with a few simple snacks. Skipping meals too often and eating too little food actually stresses your body and mind more and reduces your energy when you need it most.
• Fortify with vitamins: Getting adequate levels of Vitamins B and C, calcium, and other vital nutrients is of key importance to build up your immunity.  Get blood tests done to find out if you are deficient in any key vitamin such as iron, calcium, vitamin D, B 12 and proteins.   Start a multivitamin or a supplement if deficient, as advised by your doctor or dietician.

      3.Get smart with antioxidants

• Green tea: Green tea and tea extracts are known to have powerful antioxidant properties. They can fight inflammation and improve stress levels.    Trials have shown that they reduce the risk of cancer. This effect is due to the antioxidant, called “catechins”.  Green tea also has a protective effect on the heart.
•  Color up: Add more colourful fruits and veggies on your plate: Eat the rainbow is the catch phrase as far as antioxidants are concerned.  Colors themselves have antioxidant properties.  The dark green leaves, red pomegranate, yellow orange fruits, blue berries or jamun fruits…the more, the merrier.
• Pay attention to vitamin C: Citrus fruits, gooseberries or amla, guava are the best natural reservoirs of vitamin C. This vitamin is not only a great antioxidant, but also performs other roles such as repairing damaged cells, building new healthy cells.  Vitamin C supplements have been shown in some trials to be helpful in reducing intensity of cold and cough.
• Boost your protein intake: Low fat dairy products and eggs are the best sources of protein. Sea fish are known to have healthy omega 3 fats that help decrease inflammation and improve overall immune function.  Include grilled sea fish once or twice a week.  Vegetarians can get their proteins from whole pulses, millets and soya.
• Exercise ! Getting at least 30 minutes of optimum intensity exercise on six days a week helps improve stamina and heart health.  A fitter body is able to fight off infections and diseases much better.  Get in shape and lose those extra kilos for a fitter you!

Some of the most distressing symptoms of chikungunya and dengue include muscle cramps, soreness, swelling of joints and joint pains.   A regular exercise program that includes flexibility, endurance and strength training will go a long way in alleviating these symptoms.
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