Dr Sufla Saxena, Consultant Paediatric Gastroenterologist and Hepatologist, Manipal Hospital, New Delhi
The entire world is passing through a tough time due to unprecedented pandemic (COVID-19) and its effects on human lives. In the absence of a vaccine or clinically proven drug for treatment, the focus continues to be on improving immunity as a preventive measure.
Researchers have found that improved gut immunity can help in fighting COVID-19. So, along with practising social distancing, hand hygiene, and wearing a mask, a healthy, well balanced diet, vitamin rich food, superfoods, and exercise can improve gut immunity. Both children and elderly need to pay more attention to improving their gut immunity.
Microbiota Matters
It is microbiota that matters the most. It matters even more when we have to deal with COVID-19. The human microbiota is made up of trillions of cells, including healthy bacterias which are important for immunity as they usually live in our gastrointestinal tract.
The health of our gut microbiota has a critical role in how our immune system reacts to the disease. It is proven that gut microbiota affects immunity and its diversity is decreased with advancement of age.
Improving gut microbiota profile by appropriate nutrition and supplementation can be one of the prophylactic ways by which the adverse impact of this disease can be minimized.
5 Ways to Improve Gut Immunity
1. Well balanced Diet
Go for a healthy well balanced diet rich in proteins, vitamins and minerals as they are very crucial in maintaining and boosting immunity, make sure you add at least one portion of protein rich food in all main meals like rajma, chickpeas, lobiya, milk, paneer, egg chicken fish etc. they are also rich in Zinc to help fight with various infection. Add all seasonal fruits and vegetables which are rich in vitamins and minerals in the diet of kids as per their liking, fruits can be cut into different shapes or can be combined with their favourite cereal.
2. Yogurt
It contain healthy bacteria which act as probiotic. Gut bacteria produce many beneficial chemicals which help to reduce inflammation and improve immunity and also activate vitamin A in food which helps to regulate the immune system. It can be given in any form like lassi, chhachh (butter milk), shake or smoothie according to the liking of kids .
3. Vitamin C
It is not only good for gut but overall immunity of the child. Tomatoes, peppers, broccoli and kiwi, are the best sources of vitamin C. other sources are citrus fruits like orange, amla, lemon , strawberry etc. They can be given in the form of juices, shakes or lemonades which not only are good to taste but ensures good hydration of the child as well.
4. Superfoods
They are the foods which act as antioxidant and help reduce inflammation and boost immunity. Nuts like pistachios, almonds and walnuts are rich in omega- 3 fatty acids, pumpkin seeds, sunflower seeds or flax seeds containing Zinc and spices like Ginger, Turmeric , Garlic, Basil, mint etc can be added to the food. They all help boost up immunity and Gut health.
5. Exercise
Regular physical activity like jogging, bicycling etc is very important to improve the overall well being and it also ensures a good quality of sleep for the child. It’s very important to regulate screen time to not more than 1-2hrs /day for kids of all age groups.
Thus, it is high time to pay more attention to our gut. The gastrointestinal tract is another source for virus transmission in both symptomatic and asymptomatic individuals, therefore, it is critical that we follow a changed pattern of life with more focus on well balanced diet, super foods, yoghurt, and regular exercise. Currently improving immunity should be our top priority as a prophylactic measure to combat COVID-19.
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