Let Thy Food Be Thy Medicine

There has been a flurry of COVID-related healthcare regimes on the internet over the past few months, and now it’s Dash of Nourishment’s turn to give my two cents! Here’s the 101 on how to keep yourself as nourished and ready to combat COVID-19, as possible:

First and foremost, why is it necessary to eat healthy and build immunity?

There are three ways in which our immune system combats a virus:

1. It builds barriers to prevent pathogens from entering the body. There are two kinds of barriers – Physical Barriers (e.g. the outermost lining of the gastrointestinal tract and respiratory tract) and Biological/Chemical Barriers (antimicrobial molecules and the low pH of the stomach).

2. The immune system identifies and eliminates pathogens. This is done through several processes such as engulfing and destroying invading viruses, producing antibodies to neutralise these pathogens, and stopping the replication of viruses. It helps to see it as something like an internal surgical strike; so we must try to keep our body’s Josh (immunity in this case) high, sir!

3. Finally, the immune system stores the identified pathogen in its memory, like you would song lyrics instead of a math formula, which allows quick defence if the body encounters the pathogen again.

Here enter the stars of the show ­– Macronutrients and Micronutrients. They maintain, assist, produce and promote the smooth functioning and efficiency of all of the processes above. An immunity-strengthening meal plan should be inclusive of these nutrients!

Power-Boosting Foods – Hot Tips!

· Treat refined carbohydrates (corn flour, refined wheat flour, etc) and simple sugars (aerated & sweetened beverages) like your ex – stay as far away from them as possible.

· Take it easy on the carbs as they can amp up blood sugar and blood pressure. In short, they’re not your point of focus right now.

· Protein is your wholesome best friend right now, as it is the primary factor in building the body’s immunity and to fight off infections. Make sure you include a good amount of protein in every meal.

· Just keep sip sippity sipping or chompity chomping on foods and beverages that have heavy water content! Adequate hydration helps reduce cough and congestion.

· Throw in some Omega-3 rich foods which have anti-inflammatory properties into your meals. They’re going to help you shoot down the one–and–only villain of the year.

· Include tons of fresh fruits and vegetables in your daily diet. Especially ones rich in Beta Carotene, Ascorbic Acid & other essential vitamins which build resilience and keep you in high spirits post-recovery.

· Reign back on the fatty foods. Although, they are a vital source of calories required for the absorption of fat soluble vitamins, when consumed excessively, they can activate certain signalling pathways that trigger inflammation, thus creating hurdles for the immune system. Avoid trans-fats in your diet.

· Eat lots and lots of Vitamins! Your vitamin intake should be as well-rounded as your Linkedin profile so you ought to include a variety of them in your meals; Vitamin-C is a crucial participant in the army of immunity and acts as a powerful defence. Vitamin E is a potent antioxidant and Zinc is crucial for white blood cell (WBC) development which fights infections.

· Probiotics are an excellent means to rejuvenate the composition of good gut bacteria, which is again, is important for nutrient absorption by the body.

A list of supplements to include in your routine:

- Vitamin C – Fast and Up Charge (use my code FUPSAHANA10)

- Turmeric – Fast and Up Curcumin (use my code FUPSAHANA10)

- N Acetyl Cysteine – Fast and up NAC (use my code FUPSAHANA10)

- Zinc – Fast and Up Zinc + Tulsi (use my code FUPSAHANA10)

- Vitamin D 60,000 IU – D rise 60,000 IU available in the pharmacy

There you have it! These tips are your go-to when it comes to staying healthy. Here’s to looking forward to a time when we can gladly say COVID has left the chat!

Information curated by Sahana Dasharathi

Written and designed by Shria Bellalcheroo, Vaishnavi Sarda, Swaraa Aras