Since the world today is living in the shadow of a terrifying pandemic, it seems very appropriate to talk about strengthening the human immunity, especially if it comes from a very weighty doctor, Asim Malhotra, a cardiologist and consultant at the British Health Authority.
In his book “The 21-Day Immune Boost Plan” The 21 Day Immunity Plan (112 pages, Hodder and Stoton Publications), Malhotra asserts that immunity is not related to obesity alone, it is related to several factors, which can be prevented, and it is related to a lifestyle that is responsible for the decline in the functioning of the immune system.
Malhotra draws up an immune plan for humans, which does not take more than three weeks to implement, which includes beneficial food, reducing insulin resistance, and improving metabolism, by helping to get rid of excess body fat in a drastic and enjoyable way, which will improve metabolism regardless of weight loss; Contribute to strengthening the natural immunity to counter infection through food and lifestyle changes; Reducing the risk of developing type 2 diabetes by controlling blood sugar levels. And reduce the level of medication intake.
Dietary stimulation
Nutritionally, it is recommended to eat three meals at most, and eat until fullness only with binge eating, and eat at least two to four tablespoons of extra-virgin olive oil daily, with a handful of nuts, 5 to 7 servings of low-sugar fibrous fruits and vegetables a day, and two pieces Of low-sugar fruits, one medium-sugar fruit, and 5 vegetables per day, in addition to eating vegetables in at least two meals a day, and eating fatty fish such as salmon, mackerel, tuna, herring, and sardines at least three times a week.
Malhotre asks his follower to avoid added sugars, fruit juices, honey, syrup, and all low-quality carbohydrates and starchy foods that lack fiber such as pastries, cakes, biscuits, pasta and rice, and all grains such as wheat and oats, because they contain starch that raises blood glucose levels in people with insulin resistance.
The best alternative that does not tend to have much blood glucose is quinoa. In his book, Malhotre recommends using cauliflower rice and zucchini or celery.
Fast, wake up
During periods of prolonged fasting within 16 or 24 hours, the body switches from using glucose as a primary source of energy to using fats in the form of ketones, so Malhotre advises to reduce the time period in which you eat from 12 hours to eight hours, to finally reach a 16-hour fasting per day. : Eat between 10 am and 6 pm, or 11 am and 7 pm, or 12 noon and 8 pm.
During these eight hours, you should eat according to hunger, while avoiding super-processed foods and refined carbohydrates.
In addition, Malhotre says that fewer than 7 hours of sleep a night increases insulin resistance. Therefore, it is advised to adopt overall lifestyle changes, including his plan, in order for a person to automatically increase sleep time, so that stress at that time is not the main cause of poor sleep.
Source : Medical Sources
