‘It ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward, how much you can take and keep movin’ forward, That’s how winning is done.’
Yes, you guessed it right, it’s from the famous Rocky Balboa franchise and this particular dialogue is picked from sixth in the series. If this does not inspire someone, you bet nothing on earth can, which is why I mentioned it before starting on what I am about to say.
So please have a look once again on what is said. In the scene, Rocky tells his son to fight against the feelings within, which are beholding him and making him feel down and by fighting back only he can win and have a better life. What he is talking about is INNER STRENGTH and what I want to talk about is INNER STRENGTH so what’s the difference, better watch the movie once again. The difference is that he is talking about emotions and I wish to talk about Health, ammo… Immunity System, to be specific, which is the Inner Strength for the good health of the body. Now you understand.
It’s not something which you are not aware of and I am the first person on this earth who is telling you about it but as it’s true in many cases of life that repetition of ideas makes us feel a bit more inclined toward the ideas so you can take it as a try from my side. Even if you are aware of most of it still, believe me, you will for sure come to know something new which you were not aware of till now. So continue reading.
The pandemics hit humanity hard and harder than ever imagined. Just like Rocky gets from Apollo then from Mr. T again from Captain Drago and yet again from Mason ‘The Line’ Dixon. But all the time Rocky stands winner at the end which is a movie of course.
In a similar course ‘Humanity’ too stands as the winner which is a reality. So, how it happens?
It’s because our body (just like Rocky) is a natural fighter against all odds. It’s the Inner Strength which makes us win or lose the fight. The inner strength comes with the Immunity System which is an inbuilt application of this most complicated machine created by mother nature and it works automatically by default. The only thing we are supposed to do in return is to recharge the batteries at intervals i.e. provide it with the essentials, for which there are ways what we will be talking about below so that it can keep working smoothly without shutting down.
But before getting into the details of the essential ways to improve our Immunity System we should, first of all, understand why it is called a System and not just Immunity?
It’s because the entire process is an intermingled effort of various functionaries within our body, namely White Blood Cells, Anti Bodies, Lymphatic System, Spleen, Bone Marrow, etc. and along with this the cardiovascular system and respiratory system which also has a significant role providing support to the working of this system.
Referring to it as just Immunity instead of a System would not be justifiable.
So now with that set let’s move further and look into the ways by which we can help this system perform better:
First and foremost is the Balanced Diet but What is a Balanced Diet?
Yes, I know that you know, even I know but believe me all this knowledge is of no use if we don’t follow. Please stick to this as I am very well aware of one fact and I swear that you will agree once you read it. The fact is that most of us do deviate from or omit at least 1 out of 3 essential elements of a Balanced Diet.
Three elements? You bet, a little surprise isn’t it? Now you are reading! Thanks for that
- First Element
The first element of a Balanced Diet is the presence of essential nutrients and micronutrients. Protein, Vitamins, Minerals, etc. etc. are the ingredients which make a diet beneficial for our system and for sure should be present in appropriate quantity in our regular diet. The ratio of the quantity of intake required may vary from person to person but everyone needs them more or less.
Some of the vitals like Vitamin C, Vitamin E, Vitamin D, Folic Acid, Iron, Selenium, and Zinc are specific for the betterment of immunity system and our diet should comprise of the sources rich in these ingredients.
- Second Element
The second essential element is the quantity of diet which we think is not difficult to know and follow since we all eat and we stop eating when we understand that our belly is full. When I said, we think it’s not difficult to know what I meant was its although not difficult but still we do it wrong. Ironically the fact does not confirm with that, and this is the first place where most of us deviate from the essential.
Ask the experts and I bet you will not find one who favors this approach. A better approach suggested by them is we should eat only 75 percent of the quantity required to fill our belly and leave some space inside for our stomach to work happily and with less effort.
Even if we get food rich enough with the essential nutrients we should not think that consuming it in large quantities can help us more. Sticking to what expert say is a healthy approach for sure.
- Third Element
The third essential element is Time.
Yes, it is an equally important element as the food, and it’s because of this only that some beautiful names like Breakfast, Lunch, and Dinner are given to the same food but for different times of the day. You see, when so much importance is given that even special names have been assigned, still we don’t understand the importance.
I understand, we face a lack of time due to our working conditions but still when something is essential, it’s essential and we should not skip the essential. The most common is skipping breakfast to reach our place of work on time. But tell me is it so difficult to get up just 20 minutes early to spare time for our breakfast. No. And then tell me how much time is required to make a simple French toast and having a glass of juice along with (even twenty minutes is on the higher side I suppose)
“When you work for a living, why you die working” (I doubt you guess this one, it’s from The Good, The Bad and The Ugly and said by the Ugly) So what if it said by the Ugly, isn’t he right too.
Now you know very well that a Balanced Diet comprises three essential elements and remember what I said earlier that ‘most of us usually deviate or omit at least one out of three elements’. Please tell me in the comment section if I was wrong.
Give thought to one thing that how many times per day we feel thirsty and how many times we feel hungry. The former is more than the latter. Ever thought why?
Because water is the source of the entire life process. Had there been no water, the origin of life itself would not have taken place. No, I am not getting philosophical, its science, and very much evident not to mention on records.
- Water as a source of life
Water carries oxygen and where does it takes it, to our body cells and this oxygen helps our cells to work. Without oxygen, not a single cell of our body can work, which means what, think… think… what’s there to think it’s simple, we’re dead. What will immunity do when we are dead? Nothing
Yes of course we were talking about immunity, so you see, if not a single cell of our body cannot work without water, clearly signifies that it’s essential for Immunity System too.
- Water as a Cleaning Agent
From the basic function, I already made it clear but certain additional features also make water important for our immunity system. Let me tell you how.
It works as a cleaning agent as it flushes out toxins from our body which if stay inside can cause various harms. And not only from inside, it is useful on our exterior parts too, like we take bath, not in Vodka but water, We wash our hands, not with gin but water, why because water washes the germs who find good homes on various exterior parts of our body and stay there not to sing a song for us but to make us sick. So you see its water from outside as well which helps us and our immunity system.
Exercising improves the flexibility, mobility, shape, and strength of our body. So why it’s mentioned for immunity. It’s because some Theories evolved in the subject which suggest that although it cannot be directly referred to as improving the level of immunity system in the body there are certain indirect effects that cannot be overlooked.
- Improves Cardiovascular functioning
By doing some moderate level of regular exercise we can help our cardiovascular system perform better which results in better circulation and this circulation is not only of RBC but the WBC and Antibodies too. So it is evident that with the enhanced circulation of these two, any type of infection or something which needs attention gets detected earlier and if possible, due care is taken then and there.
- Betters the Respiratory System
Exercise improves our respiratory system and with that, we get another essential ingredient i.e. Oxygen. Oxygen is also a factor influencing our metabolic activities and is required by our body and its vitals to work. So if the intake of oxygen and the flushing of the bye product i.e. carbon dioxide is smooth, no doubt our metabolic activity will also be fine.
For exercise, though it is equally important to know that a moderate level of exercise is enough for getting this result. If we already lead a lifestyle that includes an ample amount of physical activity then any separate schedule for exercise is not necessary. We can of course do, if we have some specific motto like getting good shape, six-packs, lose weight, etc. In this case, the need for exercise will depend on what we have to achieve.
Yoga and Meditation
Looking for some calm and quiet version of the exercise, sure, this one is for you.
The benefits of Yoga in line with the topic are very well known worldwide. Since by performing various asanas we not only benefit our body’s strength and health, but also improve our respiratory tracts, service our lungs, make better our cardiovascular performance, and if that is not enough, with the help of yoga we also control our stress level.
- Yoga for Stress Relieve
The respiration and blood circulation improvement is quite similar to what is discussed in exercise but I am pointing out specifically the Stress Control because this is not something which can be achieved through exercise.
At times when we are under any type of stress, some Stress Hormones are released by the body to lower the stress level but these stress hormones make a negative impact on the immunity system, hampering its optimum performance, which results in our body being more prone to illness when under stress. With the help of yoga, we can control our stress and lower its level so that body does not need to do it for us.
Meditation is a different method with similar objectives if we talk only about Stress since by doing meditation we can lower down the stress level. But while keeping in mind the total benefit to the immunity system, The complete yoga practice tops without any doubt.
Enough of hard work for bettering our body now it’s time to rest and also get benefits of sleep.
I didn’t mean now. Were you?
Sleep is also an important factor for better immunity system. Know it through biology which clearly says that while sleep the stress hormones are slower in their activity and hence the immunity cells can work more efficiently. The work of immunity cells depends on the contact with the infected cells, and the contact is stronger when the stickiness of the molecule called integrins is more and this is more when the stress hormones are not that active which happens only during sleep.
It is therefore sleep time that the detoxification process of the whole body is being carried by the immunity cells.
So I think now you understand why sleep is also essential for our immunity. We should also know the duration of sleep which is essential for this process
- How much to sleep?
It is concluded through surveys and experiments that a minimum of 7 hrs sleep is necessary for us. It has a double effect on our bodies. Firstly it relaxes our body and rejuvenates our tissues secondly during sleep the immunity work is carried on.
If we are taking a sleep of fewer than 7 hours it’s not advisable since it has long term ill effects and if the duration is less than even 5 hours then it is fatal too.
Of course not instantly but within due course of time depending upon how much strength we have inside before we started on a schedule of sleeping less.
Avoiding harmful addictions
It is a curse which we give to our self and no one else is responsible. And above that no one else can help us out, we have to get out of it by our self. For most of the consumables, it is said that it may have both positive and negative effects but certain bad addictions (Smoking, to be specific) only have bad effects. So it’s for our betterment that we should not get into it first of all and if we are, then somehow quit ASAP. Details of this point are very much discussed and known worldwide and
‘If we could’ve, we would’ve’ understood (You may be right for this one, from THE DEPARTED)
With the growing age, the immune system starts getting weaker and slower. It is inevitable biology I agree but it’s not something that cannot be beaten.
Take this as Mason ‘The Line’ Dixon and we are Rocky who yet again performs to his max until the bell rings and does not give up.
Feel inspired, yes you do.
What does Rocky do, he reanalyzes his strengths and weakness (of course his friends helped him do so) but once realizing, he prepared himself, he pushed himself even harder to achieve the goal, to fight till the last bell rings, and after that even if he doesn’t win, still he had no regrets that he didn’t try.
This is what exactly we must do, with our growing age, (don’t put a load, we are not going in the rings) we are supposed to reanalyze our body system and take help of our friends, in this case, the doctors, of course, get our self tested for our strength and weaknesses, and take suggestion and prescription (if required) to keep on performing better in fighting the diseases.
Keeping in control the Chronics
Diabetes, Asthma, heart problems are some examples of chronic diseases from which nowadays many of us suffer. Thanks to the advancements in medicines and therapies that these can be kept in control.
Though a person suffering from any of these is more likely to have a poor immune system since his system is preoccupied with the existing problem hence it gets difficult to take care of anything new bothering the body. It is hence advisable for them to stay regular with their medicines and therapies prescribed by the doctors/ consultants so that the system within will be free to attend any such new attack on the peace of health.
The importance of Balanced Diet as mentioned earlier is for sure the best approach but still, I understand that due to our lifestyle nowadays and busy work schedule, somehow it becomes impossible to stick to the diet. So I do support the dependence on Food Supplements.
I know you will ask, What are Food Supplements? And even if you won’t I will tell, just stop me if you can.
Food Supplements are the compounds which comprise of essential nutrients required by our body for proper functioning. And these supplements are available in the form of tablets/ capsules/ syrup.
These can be a blessing in disguise, for peoples who are genuinely suffering from the situation of lack of time (having not even 20 minutes, remember)
But for this to I would suggest which is even advised by the experts that we should stick to the herbal versions which are free of any side effects. Thanks to ancient literature and the advancement of research laboratories, we do have a sufficient variety of such supplements in the market.
Although it’s not for the inner strength its support from outside cannot be denied. A clean and hygienic lifestyle helps us maintain our health and it will not be burdened by the unnecessary ill effects of the dirty environment. Of course, there are certain outside effects which are inevitable but by practicing some clean habits we can avoid it to the extent possible. So Stay clean and Live clean should be our motto to ensure that what we are trying to develop inside (I mean inside our body) is equally confirmed outside too.
To end with for now I must mention, don’t let yourself down due to an elaborated view of the content. What it is not actually.
This was just an overview of the essential elements to make sure that you get to know about the variety. An elaborated content on each of these elements will come to you one by one henceforth, so make sure to stay in touch.
For now, I must say that you need not think ‘so much to do in so less time’. Instead what you should do is, get thoughtful for yourself for a day or two. Make yourself accustomed as many essential elements, mentioned above, as you can, regularize yourself, make a schedule, and do all this in two days. And after that, all is needed is to stick to the schedule you made. You’ll notice the difference in yourself and will for sure thank me for that (if till now there was no one else).
Though you already noticed something that here in the conclusion I am saying ‘YOU’ instead of ‘US’ or ‘WE’ since I have already started doing what I am saying, so now it’s your turn and you must understand that you want to stay where you are or you want to KEEP MOVIN FORWARD.
See you in the next episode
The statements made on this website have not been evaluated by the Food and Drug Administration and represent the opinions of the authors. The authors are not medical doctors and do not engage directly or indirectly in diagnosing disease, dispensing medical advice, or prescribing the use of any products or services as treatment for sickness or disease. This information is for educational purposes only and is not intended to replace consultation with a qualified medical professional.