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July 11, 2021 By GOQii 4 Comments

7 Foods To Build Immunity Against the Coronavirus

immunityWith the ongoing second-wave of the pandemic and the expected third-wave, it has become increasingly important to protect ourselves against it. Apart from all of the other safety measures which we can take, including wearing a mask while traveling to crowded places, avoiding crowded places or washing our hands with soap at regular intervals, one should also focus on building their immunity. A good immune system can help you fight off any virus or infection. One of the best ways to build your immunity is nutrition but before we get into that, let’s understand what Immunity is.

What Is Immunity?

As the old adage goes, ‘Prevention is better than Cure’. Build a good immune system to prevent disease. The Immune system is an amazing protection mechanism situated inside every human body. It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that love to invade the body. To understand the power of the immune system, all that one needs to do is to look at what happens to a living being when it dies. This might sound gross but it does tell us all something very important about our immune system.

When something dies, its immune system (along with everything else) shuts down. In a matter of hours, the body is invaded by all sorts of bacteria, microbes, and parasites. None of these things are able to get in when the immune system is strong, but the moment the immune system stops, the door is wide open for diseases to breed. Once you die, it only takes a few weeks for these organisms to completely dismantle your body and carry it away, until all that’s left is a skeleton. So safely, one can conclude that a strong immune system keeps all of that dismantling from happening when one is alive.

The immune system is complex, intricate and interesting. And there are at least two good reasons for every individual to know more about it. First, it is just plain fascinating to understand where things like fever, hives, inflammation, etc. come from when they happen inside your own body. You also hear a lot about the immune system in the news as new parts of it are understood and new drugs come in the market — knowing about the immune system makes these news stories understandable.

Now that we have understood what the Immune System is, I would like to take you through how the immune system works and how the immune system can be boosted with a proper diet.

Foods That Can Help You Build Your Immune System

It takes at least more than an apple a day to keep the doctor away. One should ensure that your body and the immune system function smoothly by rounding out your food plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add that extra virus-fighting punch to your meal plan.

1. Yogurt
Probiotics, or the “live active cultures” found in Yogurts are the healthy bacteria that keep the gut and intestinal tract free of disease-causing germs, although they’re available in supplement form. A study from the University of Vienna in Austria found that a daily 7 ounce dose of yogurt was just as effective in boosting immunity as popping pills.

Your optimal dose: 2 servings of 150gm each in a day. 

2. Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than Echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

Your optimal dose: At least one in your three daily servings of whole grains.

3. Garlic
This potent onion relative contains the active ingredient Allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chew more than six cloves a week have a 30 per cent lower rate of colorectal cancer and a 50 per cent lower rate of stomach cancer.

Your optimal dose: Two raw garlic cloves a day and add crushed garlic to your cooking several times a week.

4. Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, according to a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it too.

Your optimal dose: Drink in moderation. Recommended 2 cups a day. To get more antioxidants from your tea bags, bob them up and down while you brew.

5. Fish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Your optimal dose: Two servings a week (unless you’re pregnant or planning to be).

6. Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. According to experts and several studies, mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.

Your optimal dose: Shiitake, Maitake, and Reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least ¼ ounce to an ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, or sauté with a little oil and add to eggs

7. Citrus Fruits :

When you catch a cold, it is recommended that we should have Vitamin C. as it helps build up your immune system. Vitamin C increases the production of white blood cells and these are key to fighting infections. Some popular citrus fruits include oranges, grapefruit, Kiwi and lemons. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Doctors have been recommending Vitamin C during this time of widespread infections

Your Optional Dose: Vitamin C supplement is recommended. But, before taking any supplement consult your doctor. 

The above foods have proven to have boosted individuals’ immune system and produce more white cells in the body. Eat healthy and build your immune system. It will help you fight against all illnesses including the Coronavirus (COVID-19). So what are you waiting for? Get on the path of healthy eating and keep your immune system active and more energetic than ever.

For more tips and preventive measures against COVID-19, check out Healthy Reads or tune in to classes by experts on GOQii Play. To get these tips directly from a GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr  

#BeTheForce 

July 6, 2021 By Premlata Sharma Leave a Comment

Coronavirus Prevention Tips For Older Adults

Prevention Tips For Older Adults We are well aware of how contagious COVID-19 is. Research has found that the coronavirus creates inflammation in the body. Inflammation has been connected to most of the major diseases of our time and over half of us are living with chronic inflammation driven by diet, stress and lack of sleep. According to the National Foundation of Infectious Diseases, older adults are considered to be at high risk as compared to others because their immunity weakens as they age. The risk increases with 50+ and those who are 85+ are more vulnerable to severe infection. WHO has provided guidelines and coronavirus prevention tips for older adults to manage themselves during this pandemic. 

Coronavirus Prevention Tips For Older Adults 

Some of the basic guidelines suggested by WHO include: 

  • Washing hands frequently with proper hand wash
  • Avoid touching eyes, nose and ears with unwashed hands
  • Wear a mask when going out
  • Clean frequently touched surfaces with disinfectants
  • Avoid going out if you are sick
  • Cough or sneeze into your flexed elbow to avoid spread of the virus
  • Maintain social-distancing of about 6feet (1meter)
  • Do not go out in public places even if you feel healthy, if important follow all the instructions given by local authorities
  • Socialize over the phone with friends and relatives
  • Avoid unnecessary traveling

For Adults With Health Conditions 

  • Older adults with underlying health conditions such as diabetes, BP, cholesterol, thyroid, kidney problems, asthma etc. should avoid going out. Do not visit the hospital unless necessary. 
  • Take precautions if you suffer from respiratory disorders 
  • Monitor your health via devices to avoid panic. You can use the GOQii Smart Vital to measure your blood oxygen levels (SpO2), body temperature, heart rate and blood pressure. You can also use the GOQii Vital ECG to check and detect issues such as arrhythmia and other abnormalities in heart rhythm.  
  • Prefer online consultation and purchase medicines online too.
  • Plan 2 weeks in advance and purchase daily requirements online
  • Get vaccinated as soon as you can. For now, this is the best preventive measure you can take.
  • Forego vices such as smoking, alcohol and consuming tobacco products as they may deteriorate or worsen health conditions. 

Some Health Tips You Can Follow 

  1. Switch to a healthy diet: Include whole grains, cereals, pulses, fruits, vegetables, seeds and nuts.
  2. Maintain healthy weight: If overweight, try to reduce your weight gradually in a healthy way. Your GOQii Coach can help you with this!
  3. Reduce stress: Don’t panic in critical situations and don’t over stress as this can lead to low immunity levels.
  4. Sleep well: Proper and timely sleep is very crucial in maintaining health. The quality of your sleep also matters. Read more about sleep in our Sleep Series: https://goqii.com/blog/?s=sleep+series 
  5. Keep yourself hydrated: Have at least 3 liters of water everyday. Should be adjusted according to individual needs.
  6. Exercise regularly: Even mild exercise such as walking or yoga accompanied by pranayama can go a long way in keeping you healthy!
  7. Boost your immunity: Immunity of a person can be boosted in many ways through nutrition, exercise, etc. It is believed that acquired immunity can be made strong by following a healthy lifestyle. Get some immunity boosting tips here: https://goqii.com/blog/?s=immunity 
  8. Avoid processed and packaged foods: They are high in fats, sugar and salt. Preservatives present in these items lower our immunity.

Foods That You Can Eat 

  • Dark green leafy vegetables: Such as spinach, methi etc. are rich in vitamins and minerals. 
  • Fruits: Especially citrus fruits like orange, strawberry, sweet lime, lemon etc.
  • Unsalted nuts and seeds: Flax seeds, sunflower seeds, pumpkin seeds etc. provides good fats.
  • Fatty fish: Salmon, sardines are rich sources of beneficial fatty acids and omega 3.
  • Olive oil and coconut oil: Prefer cold pressed, virgin, double filtered and filtered ones.
  • Millets and whole grains: Ragi, oats, barnyard, little millet etc. as they provide more fibers compared to refined products.
  • Green tea: Rich in antioxidants and flavonoids, green tea helps in boosting immunity.
  • Herbs: such as ginger, garlic, turmeric pepper corns, cinnamon, giloy, tulsi, etc. helps in boosting immunity.
  • Probiotics like curds, ACV etc. keep the gut healthy! 

We hope these immunity boosting coronavirus prevention tips for older adults help you stay healthy and active! Let us know your thoughts in the comments below! For more on the health and wellness of senior citizens, check out Healthy Reads or tune in to classes on GOQii Play. 

To get more tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/bsr 

#BeTheForce 

May 13, 2021 By Sunita Arora Leave a Comment

How to Support Older Adults During the Coronavirus Pandemic

older adultsCurrently, elderly people are vulnerable and at the highest risk of experiencing significant health complications due to the second wave of COVID-19. Being socially isolated also creates a panic, affects mental and physical health of the elderly. Due to the pandemic, most older adults are not able to take walks, exercise and have limited access to their daily healthcare needs. Though social distancing and self quarantine is necessary, it is essential for older adults to feel connected in order to avoid depression or helplessness. Loneliness, anxiety and uncertainty give rise to chronic stress, depression and insomnia in older people.

How Can You Help Older Adults In Your Neighborhood? 

During this time, it becomes important to help older adults in our neighbourhood, especially the ones living alone. Here, I’ll be sharing some tips which families and caregivers can use to keep older adults disease-free, happy and mentally fit! 

  1. If you have parents or grandparents you’re not living with, give them a call to provide regular emotional support. 
  2. Ensure that an older adult’s daily needs and essential requirements like medicines, fruits, food, etc. are taken care of.
  3. Take additional efforts to check and confirm that they are maintaining proper hand and respiratory hygiene. 
  4. Older Adults are more sensitive in the current situation. To safeguard them, it’s better that they should avoid stepping out for any reason as much as possible.
  5. If routine check-ups can be done via phone consultation, please do so. Go to the hospital only when necessary. 
  6. Guide and educate the older adults in your area with the latest updates, precautionary measures, etc. Keep them informed! 
  7. Provide extra care if needed as some of them are on multiple medications due to chronic illnesses and sensory problems such as loss or difficulty in vision, hearing, etc. 
  8. Before self-medication with any drug, please consult a doctor.
  9. Family members need to be super sensitive to the early symptoms of COVID-19 and testing if needed should be promptly done. This, however, should not give rise to panic, self-isolation and stigma.
  10. Psycho-social issues are vital and families need to be sensitive to them. It is natural to be stressed, but signs of excessive panic, depression, sleep problems need urgent attention from a qualified mental health professional.
  11. The elderly need to be involved in decision making even in times of crisis. Their rights, self-respect and dignity must be preserved and protected.

 We hope this article helps. For more information or sessions on helping older adults, tune in to experts on GOQii Play. 

Stay home, stay safe and #BeTheForce  

June 24, 2020 By Swati Savla 6 Comments

Can Moringa Help You Fight the Coronavirus?

moringaAmid the COVID-19 pandemic, there have been many suggestions on boosting immunity against the virus. These include lemon, ginger, citrus fruits, vegetables, turmeric, etc. all of which are high on antioxidants, have anti-inflammatory or anti-bacterial properties – aiding the  fight against the virus and helping us maintain optimum health. Imagine getting all these properties under one umbrella. Sounds interesting? One superfood can provide you all of these and that superfood is Moringa – vouched for by our ancestors as well. 

Why is the Ayurveda Prescribed Moringa Valued Globally? 

  • Almost all parts of this tree (roots, leaves, pods, flowers, seeds) are utilized in varied ways. 
  • It has Vitamins like A, B complex (folic acid, pyridoxine, choline), C, D, E & K  (4 times Vitamin A of carrots), 7 times Vitamin C that of Oranges, 2 times the protein of Yoghurt, 25 times more iron than spinach.
  • It is abundant in protein, calcium, potassium, iron, chromium, magnesium, selenium and zinc.
  • Phytochemicals present in Moringa include tannins, phenolics, saponins, anthraquinones, etc. and flavonoids like Quercetin, Isoquercetin, kaemfericitin, isothiocyanates, all of which have shown to have antioxidant, antibacterial and anti-inflammatory properties. 
  • These nutrients are not destroyed after drying or boiling.
  • It doesn’t leave behind hygiene as well. Moringa oleifera leaf powder was as effective as soap for washing hands when wetted in advance to enable antiseptic and detergent properties from phytochemicals in the leaves.  

With all these benefits and properties, the magical Moringa can help you boost your immune system as well as ward off illnesses. Give it a try now but before you do, do consult your doctor or nutritionist. 

We hope this article helps you. For more articles on moringa, nutrition et al, check out Healthy Reads or tune in to experts on GOQii Play. 

Stay home, stay safe, eat healthy and #BeTheForce 

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