Ever since 2020 and the worldwide spread of the COVID-19 pandemic, new variants of the SARS-CoV-2 virus have emerged every year. From Omicron wreaking havoc in 2022 to other variants also affecting people throughout the last four years, it is quite clear that keeping health and immunity in mind is the only way to ensure wellness in these times. Now, with the arrival of the JN.1 variant, the World Health Organization (WHO) is once again asking the world to get prepared for another wave.
So far, India has reported 21 confirmed cases of the new coronavirus variant JN.1 from across the country, with Goa, Maharashtra and Kerala reporting majority of the cases. The Central government has also released an special advisory for the JN.1 variant for all. Given this development, India’s Health Minister Mansukh Mandaviya has not only reviewed the rise in cases but also begun assessing the level of preparedness for another wave across the nation’s public health systems. States are also coming up with advisories and checks for the public.
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Amid these concerns, and the added burden that the change of season is also putting up, it is important that you know just how to boost your immunity and prevent the JN.1 variant as well as other viral influenzas of the season. One of the best ways to boost your immunity as well as that of your loved ones, changing your diet is critical. To do this better, Slurrp caught up with Nisha Singh, Clinical Nutritionist, Integrative Sports Dietitian, Founder of NutriWellness by Nisha Singh. Here is what this health expert had to say.
Understanding Season Change And JN.1 COVID Variant
“Seasonal changes normally do bring an onslaught of cold and flu, especially for the elderly and for kids,” Singh says. “The JN.1 COVID variant is a type of respiratory infection which affects the upper respiratory tract based on the current reports. The symptoms are also sore throat, cold, fever, body ache, fatigue—which are very similar to the regular seasonal cold and flu. Therefore, boosting one’s immunity or focusing on improving one’s immunity will play a very important role in preventing and managing JN.1 COVID and COVID-like viral infections.”
“A whole lot of Indian winter foods can help boost your immunity and bolster the system against the new COVID variant,” she explains. “Eat a variety of fruits and vegetables, focus on getting balanced meals and adequate protein in your diet.” This apart, Singh also recommends that apart from your diet you should also be focusing on getting your physical and mental health in optimal position, as these can also impact your immunity levels.
“If you have a Vitamin D deficiency, please speak to your doctor or medical healthcare provider and get good supplements,” she explains. “I would say the best method is to give yourself sun exposure for 30-40 minutes on a daily basis. Use sesame oil to give yourself a massage or Abhayanga on your arms, legs and joints before sitting in the sun. Also focus on meditating and reducing your stress levels because if your stress levels go up, your immunity goes down and you become more prone to illnesses especially during season change.”
Indian Winter Foods For Immunity Boost
Singh says that when it comes to boosting your immunity through a diet, the focus should be on eating local and seasonal produce. Here are a few foods that she recommends you should absolutely add to your diet.
1. Indian Gooseberry: “Several factors give this fruit a lot of points as an immunity booster in winters,” she says. “It is extremely seasonal and local, it is very rich in Vitamin C and fibre, and Vitamin C, as everybody knows, plays a very important role as an antioxidant. It helps in boosting your immunity in a very big way.”
2. Turmeric: “Again, turmeric, especially winter-special raw turmeric and mango turmeric, has very potent antioxidant qualities,” she says. “The curcumin gives a massive boost to immunity, plus turmeric has anti-fungal, anti-viral and anti-bacterial properties. It also plays a very important role in rejuvenating the body.”
3. Ginger: Everyone knows the benefits of eating ginger when cough and cold hits, and Singh says it should be on your must-haves list. “Ginger is a very potent anti-inflammatory ingredient,” she says. “It boosts the immune system and specifically helps fight respiratory disorders also. It also improves appetite and aids digestion.”
4. Black Pepper: Though not only winter-specific, Singh says that black pepper is one of those spices that are widely available and should be a part of your winter immunity boosting diet. “This spice helps keep the respiratory system clear and aids in boosting blood circulation and vitality,” she says.
5. Vitamin C-Rich Foods: “Everything from oranges and limes to capsicums, bell pepper, guavas, etc are all extremely good sources of Vitamin C,” she says. “Adding a variety of these fruits and vegetables will help you fight illnesses that emerge due to changes in the seasons.”
6. Green Leafy Vegetables: “Get a variety of fresh leafy veggies like mustard leaves, radish leaves and spinach,” she says. “These are widely available during winter season and they are great sources of minerals, which will also help keep your immune system in good working order.”