Indian Fitness Professionals

FOOD FIRST
•It’s Important to have a Food First Approach to
Nutrition
› You Cannot Out Supplement a Bad Diet
•Supplements Should Only be Used Once a Good
Base Diet has Been Formed

The COVID-19 pandemic has focused attention on the role of the immune system, with “experts” and articles urging people to buy supplements or eat particular foods to “turbocharge” their immune systems.

The truth is more subtle. As highlighted recently by the World Health Organization, a healthy lifestyle makes all bodily functions work better, including immunity. Having a healthy diet, including lots of fruits and vegetables, is a key component of a healthy lifestyle and plays a vital role in supporting a well-functioning and effective immune system to help protect against infection and other diseases.

How does the immune system work?
The immune system is one of the most complex bodily systems, made up of a network of cells, molecules, tissues and organs all working together to protect the body.

This complexity means that it cannot be modified acutely by a specific nutritional intervention. Rather, adhering to a healthy diet provides ongoing support to the immune system and may even delay the process of immunosenescence (the natural gradual deterioration of the immune system as we get older).

Can nutrition boost your immune system?
In response to the COVID-19 pandemic the British Dietetic Association recently published a statement:

“Simply put, you cannot ‘boost’ your immune system through diet, and no specific food or supplement will prevent you catching COVID-19/Coronavirus. Good hygiene practice remains the best means of avoiding infection.”

There are many nutrients that are involved with the normal functioning of the immune system, which is why maintaining a healthy balanced diet is the best way to support immune function. Important nutrients for effective immune function are:

Copper
Folate
Iron
Selenium
Zinc
Vitamins A, B6, B12, C and D
No one food is recommended over another and eating a variety of foods will help to maintain a healthy balanced diet. The immuno-protection of many of these nutrients is based on their antioxidant capacity (oxidation is a chemical reaction that can damage cells) which is lost if consumed in excess.

It is important to consult a registered dietitian before making any significant changes to your diet.

What is the guidance on protecting your immune system?
Our Cancer Prevention Recommendations are the most suitable first line of defence in supporting the immune system against infection, including COVID-19, as well as protecting against cancer:

Be a healthy weight
Be physically active
Eat wholegrains, fruits, vegetables and beans
Limit fast foods
Limit red and processed meat
Limit sugar sweetened drinks
Limit alcohol consumption
Don’t rely on supplements
Breastfeed your baby, if you can
For protection against COVID-19, following hygiene rules is key. It is also important to get enough sleep and avoid smoking.

In summary
Good nutrition supports the body throughout the life course, from birth to old age. A balanced diet, including all food groups, supports an effective immune system and may provide protection against infections, cancers and other diseases.

What Is Fitness?
Fitness has a variety of components and there are many ways it can be measured. With a solid understanding of this topic, individuals can address those aspects of their life that directly impact fitness.

Definition of Fitness

According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as 'the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.' Based on this definition, fitness involves everything from getting out of bed to hiking to performing CPR.

In order to complete all of these tasks, one must consistently address their fitness levels. This requires proper conditioning through both structured exercise and leisurely activities.

Components of Fitness

Depending on the source, the components of fitness vary considerably. Below are common components:

1.Cardiorespiratory endurance - typically measured by how long or fast a person can perform an activity and how this impacts measurements such as heart rate and oxygen consumption.

2. Muscular endurance - typically measured by how many repetitions of an exercise a person can perform. Common tests involve push-ups and sit ups.

3. Muscular strength - typically measured by how much weight can be moved in relation to repetitions. Exercises involving multiple joints and muscle groups such as squats or bench press are often used.

4. Flexibility - typically measured by how far a muscle group can be stretched or joint can be moved. The most common tests involve the hamstrings and shoulders.

5. Body composition - this is the amount of fat on the body versus other tissues such as muscle, bones and skin. Measured using a variety of tests and devices. Simple tests using mathematical equations or calipers are common and inexpensive. More advanced tests such as underwater weighing are far less common and much more expensive.
In many cases, endurance and strength are the components used to assess fitness.