: Heres a 21-day immunity plan you can follow for ever (Book Review) #IndiaNEWS #National By Vishnu MakhijaniNew Delhi, Oct 21 | With 80 per cent of chronic disease attributable to lifestyle and linked

Heres a 21-day immunity plan you can follow for ever (Book Review) #IndiaNEWS #National
By Vishnu MakhijaniNew Delhi, Oct 21 | With 80 per cent of chronic disease attributable to lifestyle and linked environmental factors and within the lifestyle hierarchy, poor diet being the most important contributor, the coronavirus pandemic has not only added to our vulnerability and lack of immunity, but also taught us to look to a brighter future, says a new book by a leading NHS-trained cardiologist and a pioneer of lifestyle medicine.
What has been missing from the mainstream media discussion and public health messaging surrounding the virus is that the underlying root cause of these conditions is related to lifestyle (fuelled by the environments in which we grow, live and work) and that dietary changes alone, as my own medical experience with patients has also demonstrated, could rapidly and substantially improve many of these risk factors, Dr. Aseem Malhotra writes in The 21-Day Immunity Plan – How to Rapidly Improve Your Metabolic Health and resilience to Fight Infection (Hatchette).
Beyond my observations as a medical scientist and my duties as a clinical doctor to share knowledge on the link between metabolic health and immunity, what Covid-19 has also done is to expose areas in health systems and personal well-being that have long been neglected, and in themselves have made us more vulnerable to such a pernicious virus, Malhotra writes.
But in spite of the tragedy, the disturbing statistics and heart-breaking stories that have collectively gripped the world, we can draw from the lessons the virus has taught us and look to a brighter future, he adds.
Malhotra then presents his 21-day immunity plan, adding for good measure that lest it be mistaken as a quick-fix measure, his experience is that three weeks is that for most people it takesto break any habit, or for many what is a form of addiction to sugar and ultra-processed food –- these two being the bugbear of major health issues.
Over the course of the three weeks, you will follow an eating plan, you will be required to move your body daily, carry out breathing exercises, monitor and improve your sleep habits and be seeking to reduce your stress and improve your mental well-being by making a concerted effort to nurture and celebrate time with friends and family, Malhotra writes.
Quite naturally it begins with EAT.
So, Enjoy three meals per day maximum, at least two-four tablespoons of extra virgin olive oil daily, one small handful of tree nuts (walnuts et al) daily, at least five-seven portions of a variety of fibrous vegetables and low-sugar fruits a day, vegetables in at least two meals a day and oily fish (salmon, mackerel et al) at least three times a week.
Avoid all added sugars, fruit juice, honey and syrups; avoid all low-quality carbohydrates and starchy foods that lack fibre; and avoid all ultra-processed foods.

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