The Unique India

Marien GarzaR.D. – Member, Dietetic Advisory Board and Outer Nutrition Advisory Board

The human body is a fascinating machine, and so are its mechanisms and processes. One of the most interesting ones is the immune system: learning how our body defends itself against disease and infection has intrigued humans for millennia.

One of the earliest immunological observations recorded is the one by Thucydides, a Greek historian and military man who around 430 B.C. noted that there were people who, during an outbreak of plague in Athens, were lucky to recover and did not contract the disease a second time.

The modern study of the immune system began with scientist Luis Pasteur in the mid-19^th century, when it was scientifically identified as a protector against infectious diseases. From then on, research has become more refined, and new discoveries are made regularly.

For example, during the past 20 years, researchers have discovered the immune system’s crucial role in development, reproduction, and wound healing.

How to Develop a Healthy Lifestyle to Support the Immune System

The importance of the immune system to our overall wellbeing is obvious, so take care of it. What we put in our bodies, as well as how we take care of ourselves, all contributes to our well-being. Remember, nutrition doesn’t prevent illness but helps maintain a normal, healthy body’s systems. Nutrition is not a substitute for medical care.  Here are 5 personal wellness and nutrition habits to support your immune system:

1. Maintain a balanced diet.

When it comes to the relationship of the immune system with nutrition, there are some key aspects to keep in mind:

• Eat foods rich in antioxidants, vitamins (mainly A, C, D, and E), minerals, and phytonutrients.
• Consume high-quality protein, whether from animal or plant sources.
• For carbohydrates, choose unrefined, natural ones. These good carb sources include whole grains, beans, fruits, and vegetables, which are all excellent sources of fiber, vitamins, minerals, and phytonutrients.
• Don’t forget the importance of consuming beneficial fats, such as omega-3 fatty acids. Omega-3’s reinforce the positive function of the different cells that comprise the immune system, such as leukocytes, large granular lymphocytes, and macrophages.

Avocado is another great source of unsaturated fats and may also support brain function. Try to find ways to include it in your diet. Here are some examples:

• Add it to your favorite protein shake or smoothie.
• Make an avocado toast.
• Use it instead of mayonnaise in tuna salad.
• Make guacamole.

Here in Mexico, we use this ingredient in many of our dishes. In fact, we are the world’s largest avocado exporter. In 2020, Mexican avocado exports amounted to more than 2.7 billion U.S. dollars. In that year, the United States alone accounted for approximately 80 percent of the value of avocado exports from the country.

2. Wash your hands correctly.

According to the Centers for Disease Control and Prevention, washing your hands can eliminate microorganisms and help avoid the transmission of diseases.

• Wash your hands for at least 30-40 seconds.
• Make sure to follow all the steps: wet, rub, scrub, rinse and dry.
• Wash your hands, palms, nails, wrists, and even forearms.

After washing your hands, apply hydrating cream and paraben-free products to take care of your skin.

3. Rest effectively.

Adequate and healthy sleep time varies with age, but adults should aim to get at least 7 hours of sleep per day. Improving your sleep hygiene habits can help you obtain a better quality rest, which will help to restore any metabolic damage and thus maintain balance.

4. Exercise regularly.

Research has shown the positive impact of exercise on the immune response:

• Exercise can improve defense activity and metabolic health.
• People who engage in moderate exercise training have a lower risk for illness.
• Exercise can have an anti-inflammatory impact.
• Regular exercise improves immune regulation, even as the body ages.

Doing physical activity for at least 30 minutes five times a week is a sound recommendation for adults to maintain a healthy lifestyle.

5. Drink enough water.

Good hydration is essential to maintain the balance of minerals and fluids that our immune and respiratory systems need to work properly. Water constitutes around 70 percent of our total body mass as adults and is distributed both in intracellular (65 percent) and extracellular (35 percent) spaces, which is why it’s so important to keep hydrated.

Water:

• Is essential for nutrient absorption.
• Is a key component of lymphatic fluid, which contains specialized white blood cells, called lymphocytes, that help the body fight infection.
• Helps maintain healthy mucous membranes, which protect the areas inside of your body that are exposed to air – nostrils, mouth, and throat.

The immune system plays a key role in keeping your body in balance and well, so taking care of it will go a long way.

Marien GarzaR.D. – Member, Dietetic Advisory Board and Outer Nutrition Advisory Board

Marien Garza is a registered dietitian and a member of the Dietetic Advisory Board and the outer Nutrition Advisory Board. She has been a consultant for Herbalife Nutrition Mexico since 2014, helping train independent distributors and members on the importance of nutrition. Marien has participated in numerous research protocols and co-authored articles published in national and international journals. She is the author of three books on menopause, osteoporosis, and childhood obesity. She holds a Bachelor of Nutrition and Food Sciences from the Iberoamerican University in Mexico, and a Diploma in Health Coaching from New York’s Institute of Integrative Nutrition.

Achieve a Balanced Diet with Protein, Carbs, Fats, and Micronutrients.

Susan Bowerman (M.S., R.D., CSSD, CSOWM, FAND) – Sr. Director, Worldwide Nutrition Education and Training Often times it’s easy to turn to fast food because it’s convenient. However, in order to look and feel your best, your body needs a complex blend of nutrients. Not only do you need the right proteins, carbohydrates, fats, vitamins, and minerals, but you also need adequate fluids to stay hydrated, and a good dose of fiber, too. Even the most careful eater can be hard-pressed to meet each nutrient target every day.Balanced nutrition is based on a combination of healthy foods and supplements that help you meet your daily needs, coupled with the right calorie balance to help you lose, gain or maintain your body weight.

7 Essential Nutrients for a Balanced Nutrition Plan We believe that good health lies in eating the right foods, combined with regular exercise and rest. A proper, balanced nutrition will help fuel your daily activities and promote a lifetime of wellness .Here are seven elements of a balanced diet:

1. Protein

Protein is a macronutrient vital to virtually every cell in the body. You use protein to manufacture important molecules, such as hormones and enzymes, and to build and maintain muscle tissue. Protein is also great at satisfying hunger. Your body is constantly assembling, breaking down and using protein, so it’s important to include enough protein in your diet every day to replace what you’ve used. We suggest that up to 30% of your daily calorie intake come from lean plant or animal protein, such as soybeans, poultry, fish, and eggs.

2. Carbohydrates

Your body prefers another macronutrient, carbohydrates, for its fuel, so it’s important to get enough every day. We recommend that you get about 40% of your calories from whole grain, bean, vegetable, and fruit carbs—not the sugary, starchy kinds you find in baked goods, soda, and candy.

3. Fat

Your body also requires small amounts of beneficial fats—but don’t go hog wild just yet; you’re probably getting enough. The typical American diet supplies more total fat and saturated fat than we need, and not enough healthy fats, such as fats from fish, nuts, olive oil, and avocados. Fats are a very concentrated source of calories, which is why the Herbalife Nutrition Philosophy recommends that you limit your fats to 30% or less of your daily calorie intake.

4. Vitamins and Minerals

Vitamins and minerals are involved in many of the chemical reactions your body performs every day, and many minerals —calcium and magnesium, for example— have structural roles in the body. A well-balanced diet helps to supply the vitamins and minerals you need and taking a daily multiple vitamin and mineral supplement helps you get the proper amounts.

5. Phytonutrients

Plant foods produce a wide range of natural compounds called phytonutrients. They contain a number of benefits, such as preventing disease, enhancing immunity, and repairing DNA damage. Their pigments give fruits and vegetables their beautiful colors. That’s why it’s important to eat colorful, plant-filled meals.

6. Fiber

Fiber supports the digestive process, helps to fill you up, and promotes the growth of friendly bacteria in the digestive tract. Whole fruits, vegetables, whole grains, and beans are the best sources of dietary fiber, but if you can’t get the recommended 25 grams every day, you can work in fiber supplements.

7. Water

The human body is 70% water, so it’s no surprise that we need to stay hydrated in order to remain healthy. Your body needs water to transport nutrients to cells and to get rid of waste products. Water also helps control body temperature and lubricate joints, organs, and tissues. The general recommendation for fluids is about eight 8-oz (240mL) glasses a day. Water should be the first choice, but plain tea or coffee can also count towards meeting your daily fluid needs.

When it comes to balancing calories, you have control over both sides of the calorie equation. You can regulate how much goes in by counting the calories in the foods that you eat, and you can control – at least in part – how many calories you burn every day by staying active. So whether your goal is to lose, gain or maintain your weight, the power to tip the balance is in your hands.

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How to Hydrate Fast and What Liquids Count as Water Intake? 

Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training22 July 2023

Did you just finish a long run, workout session or yoga class? It’s time to rehydrate! After a hard workout, your fluid losses need to be replaced. This is especially true during the hot summer months since heat and humidity can accelerate fluid losses and make it even harder to stay well hydrated. Let’s find a healthy and quick way to rehydrate so you stay on track with your health goals.

​How Much Water Should You Drink Per Day?

​Water is vital for the proper function of virtually every cell, tissue and organ in the body. Your age, size, gender and physical activity level will help determine your water needs as well as the current climate.

​As a general rule, according to the Institutes of Medicine, the recommended daily fluid intake is about 11 cups for adult women and 15 cups for adult men. That sounds like a lot, but not all of it needs to come from beverages alone.

​Here are a few reasons why hydration is so essential:

• ​Water is needed for proper digestion and delivery of nutrients to your cells.
• ​It helps regulate your body temperature.
• ​Water acts as a “shock absorber” for the brain and spinal cord, and it lubricates joints, organs and tissues.
• ​Water helps maintain healthy mucous membranes and is a key component of lymphatic fluid, thus supporting the health of your immune system.
• ​Adequate water intake may even help you manage your weight.

​What Liquids Count as Water Intake? Does Coffee or Tea Count?

​About 70 to 80 percent of your fluid intake should be provided by beverages – and at least half of that from water, with lesser contributions from tea, coffee, milk and other beverages. The remaining 20 to 30 percent should come from watery foods such as fruits and vegetables.

​Many people wonder if drinking caffeinated beverages such as coffee and tea count toward hydration goals or against them. The good news: moderate amounts of caffeine will not deplete the water in your body.

​But do watch the calories in those fancy coffee drinks – large amounts of whipped cream and sugar add-ons can rack up calories quickly.

​Dehydration Signs and Symptoms

​When you’re not properly hydrated, your body sounds an alarm that shows itself first as thirst and dry mouth. Signs that you may not be taking in enough fluids might also include:

• ​Dark urine
• ​Constipation
• ​Bad breath
• ​Muscle fatigue
• ​Headaches

​By the time your thirst mechanism kicks in, you’re already fairly dehydrated, so it’s important to stay on top of your fluid intake during the day. It’s also critical to make sure infants and small children get enough fluids as well – a recent meta-analysis indicated that children globally are not consuming enough water to be adequately hydrated.

​Dehydration can result from simply not drinking enough fluids during the day, but other circumstances can contribute. If you’ve had diarrhea or vomiting, or if you’re running a fever, you need extra fluids. 

​When you’re exercising, it’s important to keep your fluid intake up. Not only during the activity, but after, too. Make sure that you adequately replace fluid losses once you’ve finished your activity. Some athletes make a habit of weighing themselves before and after activity to see how much fluid needs replacing. For every kilogram (pound) of weight lost during the workout, drink ~1.5 liters (~three cups) of fluid in order to rehydrate the body.

​Are Sports Drinks and Electrolyte Drinks Good for You?

​If you are working out intensely for longer than 30 minutes or in a hot and/or humid environment, you may need to supply your body with more than just plain water – both during and after exercise. 

​When you sweat, you not only lose water but important minerals – like sodium, chloride and potassium – that need to be replaced. These body salts, often called electrolytes, participate in many body processes but are especially important for the proper function of your nerves, muscles, heart and brain. 

​Electrolytes can be replaced with specially designed sports drinks that provide fluid and the right balance of electrolytes that have been lost through perspiration. Some even provide carbohydrates, which can be a source of energy during exercise. Another plus to sports drinks is their usually mild and slightly sweet taste that can encourage you to drink more.

​How to Hydrate Quickly: Creative Ways to Up Your Fluid Intake

​We all know we should drink water, but we don’t always set ourselves up for success. Here are some ideas to encourage daily hydration:

• ​Start your day with a big glass of water before your coffee or tea – you’ll create a good habit that can last a lifetime.
• ​Review the situation at work. If you tend to spend a lot of time at your desk, set a pitcher of water on your desk each morning. It will serve as a reminder to drink more, and you’ll be motivated to sip on it as the day goes by – meeting your goal of finishing it.
• ​If you’re on your feet or in the field, make sure you have convenient access to water or bring a water bottle with you.
• ​Set a timer or use an app on your smartphone or smartwatch that can help remind you to drink more water as you go about your day.
• ​Make it interesting: add in citrus, herbs, fruit or a splash of juice to ramp up the taste; go for a bubbly, unsweetened option; have some tea with lemon; keep a pitcher in the fridge for a nice, icy blast on a warm day.
• ​Include more watery fruits in your diet – all fruits and veggies are good, but especially melons, leafy greens and cucumbers.
• ​Consider having soups before meals; they can help hydrate you and make your meal more filling.

​Keeping yourself hydrated and rehydrating quickly after fluid loss can help your body maintain and perform the way you need it.

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