Search Results for: immunity

January 12, 2021 By Roopa Tandur Leave a Comment

Tips To Support Your Immunity During Winter

With the onset of winter, there’s always that one person at home who catches a cold and spreads it to the rest of the family members due to the close proximity. Infections spread easily during winter and given the ongoing pandemic, it has become quite important to support your immunity and avoid cough, cold and flu. But, is there a way to support your immunity naturally? Let’s take a look!

Support Your Immunity Naturally

Improve gut health as your gut is your second brain. Any disturbance in gut health will affect your immune system. Prebiotics and probiotics together help keep the gut healthy. Prebiotics in simple terms is the food that feeds the friendly bacteria in the gut. Garlic, onion, leeks, asparagus, bananas, barley, oats and flax seeds all help increase gut friendly bacteria and improve the immune system. On the other hand, probiotics are living microorganisms which give health benefits when taken orally. Probiotic foods include sauerkraut, yogurt, Kimchi and tempeh.
Eat Seasonal and dark coloured fruits and vegetables which are rich in antioxidants and vitamin C like oranges, sweet lime, amla, guava, apple, sweet potato, ginger, carrot and beetroot. You can also have sea buckthorn juice which is the best known source of vitamin C having 12 times more vitamin C than an orange. These foods help us keep our moisture levels and prevent dryness due to seasonal changes.
Get your daily dose of Vitamin D: As there are less food sources of vitamin D, getting a good amount of sunlight, at least 20 minutes during the day, between 9am to 3pm or including supplements to maintain your vitamin D levels is very important, especially if you are living in an area with severe cold. Low levels of vitamin D can lead to low levels of mood boosting hormone, mood swings and depression.
Supplement your regular diet with immune boosting herbs like ashwagandha, tulsi, turmeric, cinnamon, cardamom, methi seeds and ginger. The list is endless! These foods help us keep warm, improve gut health, reduce inflammation and also manage stress – all of which keeps our immunity at optimum levels.
Get adequate sleep of 7-8 hours: When we sleep, we give our body a chance to repair and restore itself to optimal levels. It helps you gear up for the next day’s activities. Good sleep also means fewer cravings for unhealthy food, better management of stress, less hormonal variations and weight gain.
Have well-balanced meals and avoid junk and unhealthy sweets in large quantities as they cause inflammation and increase your risk of infection. Including a lot of sugar in your diet also reduces the white blood cells ability to attack invaders. Having a lot of sweets also leads to more production of free radicals, which increases inflammation and lowers immunity.
Exercise regularly: Aim for 30 minutes of exercise at least 5 days a week as it improves metabolism and blood circulation. This makes it easy for the body to digest food and improved blood circulation makes it easy for cells to absorb nutrients from it. Exercising regularly also helps improve cardiovascular health, manage BP and avoid many lifestyle diseases. Exercise helps us manage our weight as being overweight impairs immunity.
Quit smoking and keep a check on alcohol intake: Nicotine is known to suppress neutrophil’s ability to kill pathogens, leading to tissue damage and inflammation. Research also proves that the brains of smokers have weaker neuro-immune response to infection and inflammation. Alcohol intake kills the healthy bacteria in the gut, triggering inflammation by altering the microbiome of the gut. It also destroys the cells of the immune system which leads to increased risk of serious infection. Alcohol also disrupts the body’s critical functions as the body does not have the ability to store alcohol as it does with other nutrients like carbohydrates or fats. So the moment one consumes alcohol, all the body’s energy is concentrated in breaking down the alcohol and sending it to the liver for further metabolism.

We hope this article helps you support your immunity and stay strong during winter. Do leave your thoughts in the comments below! For more on immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

December 23, 2020 By Yogita Agarwal 2 Comments

6 Magical Foods That Could Help Boost Your Immunity

The winter flu coupled with the ongoing pandemic isn’t a very desirable combination. If you’re too worried about that cough or cold being a symptom of COVID-19, you need to boost your immunity this season! Being we get to the foods which can boost your immunity, let’s understand what immunity is all about!

What Is Immunity?

It is a condition of being able to resist a particular disease, especially by preventing the development of pathogenic microorganisms or by counteracting the effects of its products. The Immune system consists of organs, cells, tissues and proteins – together they carry out bodily processes that fight off pathogens (viruses, bacteria and foreign bodies that cause infection or disease). When our immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies which attach to the antigen or pathogen and kill them.

In simple terms, immunity is the strength to fight and ward off viruses and bacteria which make us weak and ill. It’s the 1st line of defence. To build immunity, we have to choose a healthy lifestyle with:

Regular exercise
Healthy and nutritious food
Staying well hydrated
Good quality sleep
Stress management
Avoid smoking and alcohol
Avoid processed, canned, preserved and refined food

Magical Foods That Can Help Boost Your Immunity

While the above certainly help you boost your immunity, here are a few magical foods that can help you as well.

Fruits: are packed with vitamins and minerals. They are a rich source of Vitamin C and Vitamin A which play a very important role in building immunity. They are packed with antioxidants. Citrus fruits like Orange, grapefruit, Sweet Lime, lemon as well as kiwi, papaya and all types of berries are the best. To get the best of fruits, we should always consume seasonal and locally grown fruits. 2-3 serving of fruits are recommended per day if there is no restriction.
Vegetables: like green leafy veg, broccoli, red bell pepper are packed with vitamins, minerals and antioxidants. Green leafy vegetables are packed with fiber and water. They are loaded with Vitamin A, C and K. Calcium, iron, magnesium, potassium are the minerals which we can get from them. They are also good sources of phytochemicals like litein, zeaxanthin and beta-carotene which revitalize our health. In fact, Broccoli is supercharged with vitamins A, C and E. It has sulforaphane which is an antioxidant. It has good amounts of fiber which supports the immune system. Red bell pepper has good amounts of Vitamin C which can be compared to Citrus fruits. If anyone wants a good amount of Vitamin C with fruit sugar (Fructose), bell peppers are the best option. It is also a good source of Beta carotene (which gets converted into Vitamin A). Along with helping boost your immunity, it also improves your skin and eye health.
Nuts and Seeds: are good sources of good fat/omega 3 fatty acids and have protein and antioxidants in it along with Vitamin E minerals. In nuts and seeds, almonds and sunflower seeds help you boost your immunity. Vitamin E is fat soluble and almonds have plenty of it! Sunflower seeds are great sources of phosphorus, magnesium, selenium, Vitamin B-6 and E. Vitamin E is very important in regulating and maintaining the immune system.
Roots like Ginger and Garlic: Ginger is anti-inflammatory and antioxidative in nature, hence it helps in preventing illnesses. Certain chemical compounds in ginger helps our body ward off germs. Both fresh and dried ginger are good to build immunity. Garlic is used in home remedies for common cough and cold and other illnesses. It has allicin in it which helps to lower down the blood pressure, cholesterol and helps in heart health.
Green Tea: is packed with flavonoids and epigallocatechin gallate (EGCG) which are antioxidants. In studies, it’s shown that ECGC helps boost your immunity. Green tea also contains L-theanine which is an amino acid that helps in the production of germ fighting compounds called T-cells, which reduce inflammation in the body and helps fight infections.
Dark Chocolate: The Cocoa found in dark chocolate can strengthen the defence of our immune system. Dark chocolate may help fight a stubborn cough. It contains an antioxidant called theobromine, which may help boost your immunity by protecting the body’s cells from free radicals. But dark chocolate is high in calories and saturated fat, so it is important to maintain portion control.

These are the few foods which help boost your immunity. With these, there are many more foods that help us, such as amla, haridra, neem, tulsi and ashwagandha. They are known to strengthen the immune function. As with all foods, you need to maintain portion control. Before you try any of the above foods, check with your doctor, dietitian or nutritionist.

For more on immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

October 23, 2020 By Madhu Soni Leave a Comment

Fasting and Building Immunity During Navratri

The very word Navratri brings to our mind joyous dance, music and fasting. Fasting during navratri has been a traditional practice which rekindles our stomach fire to get rid of toxins from the body. Erratic eating habits make our digestive system weak. This results in lower immunity. Fasting is a cleaning therapy which reboots our immune system by regenerating the immune cells. Sharad Navratri falls during October-November when there is a seasonal change which leads to decline in immunity, making our body vulnerable to infections and diseases. Hence, Sattvik food eaten during navratri is light on the digestive system.

How To Fast and Build Immunity During Navratri

The corona pandemic has changed the way we celebrate our festivals, there is confusion as to follow the fasting tradition or skip it. I recommend going ahead with it with the tips I’m suggesting below:

Avoid long periods of starvation as this can lower immunity and make us susceptible to infections.Have fruits, dry fruits and nuts at regular intervals.
As we want to ease our digestive system by fasting, choose light food and not fried food. Buckwheat, water chestnut atta, samak rice and sweet potatoes are nutritious options.
Keep the body well hydrated during by having coconut water or nimbu pani in the morning. Butter milk is another great option. Have fruits and veggie infused water to level up the water intake. Avoid sodas and aerated drinks.
With few options available during Navratri, choose your food wisely. Opt for cottage cheese and makhana rather than potato chips or any fried options.
Since many people observe salt restriction during the fast, do not go overboard with sugar. Replace sugar with jaggery or honey.
Eat at least 3-4 servings of fruits during Navratri fast as our movements are restricted due to the pandemic and high fiber will help you stay lean.

We hope these tips on fasting and building immunity during Navratri help you celebrate to the fullest! Do leave your thoughts in the comments below. For more on Navratri, check out Healthy Reads or tune in to GOQii Play for more tips on safety and building your immunity!

Shubh Navratri and #BeTheForce

October 22, 2020 By Jigna Sheth Leave a Comment

Foods To Eat During Navratri For Better Immunity

Navratri is one of the most celebrated festivals in India and the ways of celebrating it are different in each part. In North and Western India, 9 days of fasting is kept. In Southern India, fasting is not strictly followed but food is made omitting onion and garlic. In Bengal and other parts of Eastern India, along with fasting, Durga Puja is celebrated on a large scale. Also, the much awaited Gujarati special Dandiya and Garba is celebrated during Navratri. Navratri fasting rules vary in all the communities. Also, this year’s Navratri is quite different thanks to the ongoing pandemic. So, along with fasting rules, we must keep a watch on our immunity as well!

Foods For Immunity During Navratri Fasting

Below is a list of foods which can be consumed during Navratri and will help in boosting immunity at the same time.

Water chestnut flour (Singhare ka atta): Singhara is very beneficial because it has refreshing properties. It is rich in protein, iron and magnesium. It has antioxidant properties, treats urine infection, cures indigestion and nausea, relieves cough, helps to combat hypertension, improves the blood and is beneficial for the skin and hair.
Special rice for fasting made with Millets (Sama ke chawal): It is high in calcium, potassium, digestible fiber, phosphorus and amino acids. Sama Rice is gluten free and has less calories and sugar. Hence, it can be consumed by a diabetic person. It is also a rich source of minerals and vitamins, providing essential ingredients.
Buckwheat flour (Kuttu ka atta): It is a rich source of B Vitamins which improve the skin health and overall functioning of organs. It is immensely rich in fiber – which is extremely important for cleansing the digestive tract. Rich in essential fatty acids, kuttu helps maintain blood pressure and cholesterol levels. To avoid any side effects because of its warm potency, add curd to its flour.
Amaranth Flour (Rajgira ka atta): It is the only grain which contains Vitamin C. It is full of antioxidants, Vit E, Protein, Iron, magnesium, phosphorus and potassium. Has twice the amount of calcium as milk, thereby reducing the risk of osteoporosis. It is good for Diabetes and improves Cholesterol levels.
Sago (Sabudana): contains an abundance of calcium and vitamin K in it. These two contents make it the perfect food for maintaining bone health and building muscle. It helps in treating anemia and controlling High blood pressure. It is a great source of energy, that is why most of the people opt for it during fasting.
Lotus seeds (Makhana): are low in calories and high in fiber. That’s why it is recommended for diabetic patients too. It regulates appetite, controls untimely cravings, improves gut health, and has an anti-ageing effect.
Colocasia (Arbi): It is rich in Fiber, has anti-cancer properties and reduces risk of heart health. They are an excellent source of vitamin C and promote eye health. Helps in delaying the aging process, improves the skin and reduces fatigue.
Nuts and seeds: are an amazing source of many nutrients. Loaded with antioxidants, contain good fats and are rich in fiber. Just a handful of them provide a punch of vitamins, minerals and fats, all of which work together to improve overall health. Include flaxseeds, pumpkin seeds, sunflower seeds, peanuts, cashews, etc. but avoid salted or masala variants and do not consume them if you have allergies to nuts.
Milk, curd and yoghurt: Low fat dairy products cut calories, saturated fat and cholesterol, while protein, calcium, and most other vitamins and minerals remain high in them. It is a good source of Vitamin D. It improves both Dental and Bone health. A glass of plain milk is equivalent to one small meal.
Seasonal fruits: are naturally low in fat, sodium, and calories. Neither of them have cholesterol. They are packed with fiber and micronutrients. They are a good source of antioxidants and Vitamin C – which means better immunity!
Coconut water and fresh lime water: are the best way to prevent dehydration and are nutrient dense at the same time. They are low in calories, high in Potassium, Calcium and Magnesium. They are energy boosters and a great source of Vitamin C.
Sendha namak ( Rock Salt) f and Arrowroot flour: Rock salt provides all the essential trace minerals and greatly improves the body’s immune system. It helps in stabilizing blood pressure because of low sodium content. Arrowroot is a gluten free, powerhouse of B Vitamins and it improves digestive health.
Spices and herbs: vary in all the households. Black pepper powder, coriander leaves, green chillies, shredded coconut flakes can be used to maintain good health!

Before trying the above food, remember that portion control is a must. Too much of anything can have a negative impact even if that food is good for you. Don’t indulge and overeat. Avoid deep frying completely. Shallow frying or pan frying is still permissible. The best method of preparing these foods is steaming, roasting, sauteing and grilling!

We hope this article on Navratri fasting foods helps you make smarter choices and eat healthy! For more special Navratri articles and recipes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce