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Be Healthy! 3 Nutrition Tips to Boost your Immunity

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3 Nutrition Tips for Immunity

Globalization has increased the spread of infectious diseases and is a threat to our immunity (Institute of Medicine, 2006). Immunity is the quality or state of being immune, a condition of being able to resist a particular disease especially through preventing development of a pathogenic microorganism or by counteracting the effects of its products (Merriam-Webster, 2020). The role of the immune system is to protect our body against disease or other potentially damaging foreign bodies.  When functioning properly, the immune system can distinguish between the body's own healthy tissue and a variety of threats (viruses, bacteria and parasites).  Many illnesses can weaken the immune system, including viruses, HIV/AIDS, cancer, liver disease, kidney disease, and multiple sclerosis (Merck Manuals, 2020).

Boost your immunity through nutrition

A well-nourished body is a protected body.  Boost your immunity through a holistic nutrition approach. Learn a lot from the Ten Kumainments, a popularized version of the revised Nutritional Guidelines for Filipinos and consists of shorter and simpler messages for better recall and understanding.

Here’s a rundown of nutrition tips to boost your immunity:

1. Eat healthy, live healthy!

Nutrients are chemical substances present in food that regulate body processes; keep the body healthy; supply materials for growth and repair of tissues; provide energy for work and physical activities; and prevent risk of getting infectious disease. A balanced diet is one that contains all the nutrients and other substances found naturally in food, in proper amounts and proportions needed by the body to function well.  

Kumainment #1 Kumain ng iba’t-ibang pagkain.

There are more than 40 essential nutrients that the body needs to function well. These nutrients team up in special ways and depend on each other.  Thus, we need all these essential nutrients. No single food can provide all the nutrients the body needs. Eating a variety of foods from all the different food groups will supply the needed nutrients in the proper amount and balance.

Kumainment #3 Kumain ng gulay at prutas araw-araw

In general, most Filipinos do not eat enough green leafy and yellow vegetables, and vitamin C-rich fruits based on the results of food consumption surveys conducted by the Food and Nutrition Research Institute (FNRI).  Vegetables and fruits are rich sources of micronutrients such as vitamin A, C, and E as well as calcium, iron, dietary fiber and phytochemicals from a rainbow of different colors!

Kumainment #4 Kumain ng isda, karne, at ibang pagkaing may protina

Fish, meat, eggs, poultry, nuts and dried beans are great sources of protein. Proteins from animal sources (meat, fish, poultry and eggs) contain all the essential amino acids in right proportion for the synthesis of body tissues. They are referred to as high biological value proteins that are more easily used by the body.  Proteins can also be found in plants like legumes, grains, nuts, seeds and vegetables but these lack the essential amino acids for the synthesis of body tissues.  Protein is important for the growth and development of children and the maintenance of body tissues in adults.

Kumainment #5 Uminom ng gatas, kumain ng pagkaing mayaman sa calcium

Calcium together with protein and other nutrients particularly vitamin D, is essential for the formation of strong bones and teeth. Milk, milk products, and small fishes are excellent sources of calcium and should form part of the daily diet starting in childhood to help prevent osteoporosis later in life.  

Kumainment #7 Gumamit ng iodized salt

Iodine Deficiency Disorders (IDD) are the greatest cause of preventable mental retardation. Consumption of foods rich in iodine (seafood and seaweeds) or fortified with iodine, through iodized salt will prevent iodine deficiency disorders. 

Kumainment #8 Hinay-hinay sa maaalat, mamantika, at matatamis

High intake of sodium has been linked to high blood pressure particularly in salt-sensitive individuals. Excessive intake of sugars and fats may lead to obesity, increased risk to cardiovascular diseases (CVD) and other chronic degenerative diseases. 

For healthy infants and kids: Kumainment #2 Sa unang 6 months ni baby, breastfeeding lamang; mula 6 months bigyan din siya ng ibang angkop na pagkain

Breastfeeding is the normal way of providing young infants optimum nutrition they need for healthy growth and development. The World Health Organization recommends exclusive breastfeeding for the baby's first 6 months of life, and continued breastfeeding with the addition of appropriate, adequate and safe complementary foods up to two years old and beyond.

2. Maintain good hygiene! Clean hands, save lives!

Viruses can spread from infected people to others through the air and close personal contact. This can happen when you shake hands with someone who has a cold, or touch a surface, like a doorknob, which have been touched by someone that has respiratory viruses, then touch your eyes, mouth, or nose.

According to the Center for Disease Control (2019) you can help reduce your risk of getting infectious diseases by washing your hands often with soap and water.  Wash hands for 20 seconds, and help young children do the same. If soap and water are not available, use an alcohol-based hand sanitizer. Viruses that cause infections can live on your hands, and regular handwashing can help protect you from getting sick. Avoid touching your eyes, nose, and mouth with unwashed hands. Viruses can enter your body this way and make you sick.

 

Kumainment #6 Tiyaking malinis at ligtas ang ating pagkain at tubig

Food and water are essential to life. We need to ensure that the food and water we consume would only provide the intended benefits we need and would not cause harm or illness. A healthy attitude towards cleanliness and sanitation would prepare every individual to practice food safety. Food safety in the home is a shared community effort of environmental hygiene and sanitation.

3. Get enough sleep, exercise and keep hydrated!

Research shows that when we are well-rested our immune system benefits. When we are running on empty and are sleep deficit, our immune system suffers, leaving us more susceptible to picking up illnesses. Eight hours of sleep every night helps proper growth and functioning of the body (Berrill, 2019).

Kumainments: #9 Panatilihin ang tamang timbang, #10 Maging aktibo, iwasan ang alak; huwag manigarilyo

Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

As we say, an ounce of prevention is worth a pound of cure. Whether you have just been diagnosed, show no signs of illness or are in a more challenging stage of infection, knowing what and how to eat can help keep your body and immune system strong. The NNC encourages everyone to eat healthy to live healthy; maintain good hygiene; and get enough sleep, exercise and keep hydrated!

(Daniel G. Salunga)

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