Expert Talk: GP Dr Sanjay Shah Recommends These Healthy Habits To Boost Your Immunity

January 13, 2021

Anything you can do to reduce your body’s toxic load and support it in getting rid of waste can help to support a healthy immune system. The phrases ‘eating right’, ‘opting for organic food’, ‘working out regularly’ and many more have become health mantras in the face of the pandemic. And in 2021, it has become clear that taking extra care of your body, boosting your immunity, developing healthy habits and building resilience are all important if you’re looking for good health in the long term.

TC46 connected with General Physician Dr Sanjay Shah of Fortis Hospital, Mumbai to understand practical ways to improve your immunity. Here, he talks about seasonal infections, lifestyle habits you need to embrace to stay fighting fit, and ways to stay safe during the still ongoing COVID-19 pandemic.

1. How important is building your immunity during winter?

With the ongoing pandemic, it is very important to build up one’s immunity to protect oneself from infectious diseases. With good immunity even if you contract the infection, you are in better shape to fight it and overcome it.

2. How can you differentiate between the flu & COVID-19?

The flu is the condition where one gets:

Fever
Coryza
Runny nose
Heaviness in head

Whereas in the case of Covid-19, one gets:

Fever
Cold
Cough
Throat infection
Severe body pain
Extreme fatigue
Loss of smell and loss of taste (these are some of the important symptoms)

3. Do supplements help you strengthen your immunity?

One does not always need supplements to strengthen their immunity but if you do not consume a well-balanced diet and nutritious food as part of your daily lifestyle, then supplements like zinc and certain vitamins can help boost the immunity system. They are especially helpful if you’ve been diagnosed with deficiencies.

4. What are some healthy eating habits to adhere to during winter to build your immunity?

Some of the healthy eating habits one should adhere to in winter are:

Eat small frequent meals
Adequately hydrate yourself with fruit juices and vegetable soups (read the full list here)
Have one handful of dry fruits every day to supplement zinc and other essential elements
A high protein diet always keeps your body protein adequately stored to keep your muscle mass intact

5. Which healthy habits contribute towards a strong immune system?

Healthy habits contributing to a strong immune system are:

Getting adequate sleep. One needs a good 7-8 hours of sleep per day
Keep your stress level to a minimum and never carry your work stress home
40-45 mins of good exercise like brisk walking, cycling
A good work-life balance is crucial in maintaining good psychological health
Strictly avoiding tobacco in any form
Avoid alcohol as long as possible and never exceed a limit of 45cc of alcohol at a time

6. What precautions should pregnant women take during the winter months?

Pregnant women must observe:

Adequate intake of high protein diet
Adequate consumption of citrus food
A handful of dry fruits every day
Avoid outdoor food
Exercise like daily 40 minutes of walking
Regular exercise to strengthen the pelvic muscle, as advised by the gynaecologist
Avoid contact with those who are suffering from infectious diseases

7. How can menopausal women manage stress (cortisol levels) to maintain a strong immune system?

Menopausal women need special care to manage their health. They need a good healthcare plan to detect any chronic disorders like hypertension and diabetes. They should detect vitamin D3 and B12 deficiency, and correct it if it exists as per the doctor’s advice. Adequate calcium supplements are a must to prevent osteoporosis. Endocrine consultation is a must if one has severe menopausal symptoms. Hormone Replacement Therapy may be administered under observation. It is advisable to indulge in regular exercise and maintain good mental health.