Our immune system acts as a protector of our body and maintains proper function of cells, tissues and organs, to protect the body against outside invaders. When it comes to human body, getting older has its share of advantages and disadvantages. As we age, our immune system provides a stronger defense against antigens. Immune system - the body’s defence system - start manifesting different symptoms at different levels.
This article provides a guide to keep your immune system healthy at every step of your life.
1. Teenage years
The teenage years can be a difficult phase - physically as well as emotionally. The sudden changes in body reflect on the health as well. The increase in hormones, rapid physical changes and the development of sex organs can put a lot of stress on a budding youngster. The different changes during this time affects the immune system as well.
Girls - Girls enters into the menstrual cycle in their teenage years. To welcome these new changes, it is important to consume nutrient-rich foods for the developing body needs. Adolescent girls need dairy products, leafy greens, zinc-rich foods, fish and nuts.
Boys - Teenage denotes a phase of rapid change and growth. Body of a teenage boy needs more calories and energy than most other adults and younger kids in the house. Best foods during this phase are oatmeal, fresh fruits, boiled eggs complemented by physical activities to maintain fitness like jogging, running, etc.
2. Age between 20-30
This age period is the time of youth. During this hustle of life, men and women go through the dynamic and life-altering years of their life. It brings changes in a person’s lifestyle. From disturbed sleep cycle to smoking cigarettes, they inhibit habits which are not healthy for them.
Women - Over-extended schedules or a fast-paced lifestyle leave many working women at the mercy of fast foods. This can result to acnes, fatigue, and cardiovascular problems at young age. During this phase, the body needs food enriched with fibre, proteins, and vitamins. Along with cutting out fats and carbs from their diet, young women should invest in 30 minutes of moderate-intensity exercises such as walking, jogging, biking or zumba at least 5 days a week.
Men - Busy schedules and living away from home in pursuit of better career growth can lead to some unhealthy eating habits, overeating, alcohol consumption or intake of excessive amounts of sugar-sweetened beverages, among men in their twenties.
An ideal eating plan should feature protein, vegetables and whole-grains. To lessen the risk of health problems, young men should have fruits and low-fat dairy products such as milk, cheese and yogurt instead of snacks.
3. Age between 30-40
Stepping into the 30s, health becomes an investment for future. An adult juggles between career, marriage, and children and it’s not uncommon for their personal health to be disrupted in this phase. It's also crucial to start listening to the signals given by the body to inform about early signs of health issues.
Women - Women need to keep their skin flexible by drinking plenty of water and eating foods rich in antioxidants. In the busy schedule, it is necessary to get a regular checkup for a variety of problems that are “silent” like high blood pressure and high cholesterol.
Men - In 30s, men’s bone mass undergoes a slow and steady decline. To help keep the bones strong, a dosage of calcium and vitamin D would enhance the body's ability to absorb the bone-building nutrient
4. Age between 40-50
Age 40 is a milestone when the risk of many health conditions increases.The earlier, the better it is to start taking special care of one’s body needs.
Women - The 40s are the transition time for menopause. A diet rich in fruits, vegetables, and whole grains can be helpful at this stage.
The decline in estrogen from menopause is linked to decreased muscle mass and bone strength. For this reason, women going through menopause should eat more protein and calcium.
Men - Creaking knees, hips, and ankles aren't necessarily normal aches and pains. These can be the symptoms of arthritis that mostly knocks on our health at this stage.
Nutrient-packed leafy greens like spinach should make a regular appearance in the diet as it helps to keep the aches and pains at bay. The high levels of sulforaphane blocks enzymes linked to joint destruction and inflammation.
5. Age between 50-60
As we age, we gain wisdom and experience. But unfortunately our bodies eventually start showing signs of ageing such as slow muscle function, healing ability and blood flow. Including essential nutrients in the diet would help combat the effects of ageing.
Women - In 50s, it’s more important than ever to eat foods that promote healthy digestion, heart health, and weight maintenance. Adding beans and protein-rich foods in your diet promotes heart health and helps maintain a healthy weight.
Men - The risk of heart increases as you age. Snacking on almonds, cashews, walnuts, and nut butters can keeps your immunity in check in your 50s.
Eggs are a rich source of vitamin B-12 and work wonders for the immune system. Even though they’re good for the heart, one need to limit the egg consumption to keep the cholesterol levels in check.
Asthprash, an immune booster, is an antioxidant-rich nutritive jam that is helpful in boosting immunity. Consumption of Asthprash provides a substantial relief in Asthma and seasonal flu. With no side-effects, Asthprash can be consumed by all age-groups.