Search Results for: immunity

January 18, 2022 By Vandana Juneja Leave a Comment

5 Ways to Improve Immunity Naturally

With the Omicron variant looming over our heads, there’s one very important thing to realize – the virus attacks people with a compromised or low immune system. A strong and properly functioning immune system helps by protecting you in your daily life as you come into contact with germs and bugs from other people, pets and the environment around you. Without a healthy immune system, you could pick up infections and infectious diseases more easily, and the effects could be serious – even fatal. So let’s look at ways in which we can improve immunity naturally!

Tips to Improve Immunity Naturally

1. Healthy Diet
Following a HEALTHY DIET rich in ANTIOXIDANTS is essential to supporting your immune system. Include more fruits and vegetables, as they are rich in antioxidants. They help combat free radicals—chemicals by products known to damage DNA and suppress the immune system. A few examples of immunity building food items includes – Citrus fruits, Lemon, Amla, Kiwi, Papaya, Bell peppers, Broccoli, Mushrooms, Spinach, Garlic, Ginger, Turmeric, Yogurt, Nuts and Seeds, Seafood and Green Tea.

Choose healthy fats (such as the omega-3 fatty acids available in oily fish, flaxseed, and canola/soya bean oil) over saturated fats (found in meat and dairy products). Also, healthy fats may help increase your body’s production of compounds involved in regulating immunity. Drinking plenty of water helps our cells operate efficiently and allows the body to process food and eliminate waste. Reduce your intake of Alcohol and avoid smoking as well.

2. Regular Exercise
Incorporating a regular workout regime, in your daily routine, has been scientifically proven to boost our immune system. Research continues to support a link between moderate, regular exercise and a healthy immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones (Stress hormones) that temporarily lower immunity. If you are training for ultra-endurance events, a key component of your training should be including enough rest and recovery days to allow your body (immune system) to recover.

3. Reduce Stress
Chronic stress can leave you with a low immunity by suppressing the immune response of your body as it releases the hormone cortisol, when in a stressful situation. Cortisol interferes with the T-cells to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against various pathogens. To keep your stress levels in check, you should follow the practice of Yoga, meditation or deep breathing in your regular routine. Take up a hobby or involve yourself in some recreational activity. Talk to friends/ family about your concerns and seek professional help, if required.

4. Sleep Well
Another healthy habit vital to preventing sickness is getting a full eight hours of sleep each night. Sound and sufficient sleep help regulate the immune function. Several studies have shown that those who sleep less than six hours per night or who have a sleep disorder were more likely to have colds and other respiratory infections. Try to sleep for 7–8 hours and avoid having a late-night too often.

5. Good Hygiene
The first line of defence against germs is following good personal hygiene! It lowers your risk for diseases and illnesses commonly spread through viruses and bacteria. Your hands come into contact with bacteria/virus every time you cough, use the restroom, touch your pet, or touch surfaces such as stair railings used frequently by others. Failing to wash your hands and body regularly can cause the bacteria/virus to multiply, increasing the risk for infection and other health problems. Here’s the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

You can stop an infection before it begins and avoids spreading it to others with these easy measures:

Wash your hands with soap and water before preparing food and after using the restroom, after coming back home from or whenever you feel they are dirty.
Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. Eat as little or no junk food at all! Hope these tips help you witness the change in your body’s strength to fight illness.

To get these tips and more directly from a certified GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Improve immunity naturally and #BeTheForce!

January 13, 2022 By Neha Goyal 1 Comment

3 Best Vitamins To Boost Immunity

With cases rising cases and new, deadlier variants of COVID, it is important for us to take preventive measures and build our immunity. The food we eat determines our overall health and immunity. Immunity being our body’s first line of defense is much more needed now than ever. While a healthy balanced diet and lifestyle is the need of the hour, few nutrients play a very special role when it comes to boosting our immunity. Among different nutrients, today we will discuss the most potent vitamins to boost immunity.

Essential Vitamins To Boost Immunity

1. Vitamin C

Also known as ascorbic acid, Vitamin C is water-soluble. It helps kick start the action of our immune system by encouraging the production of lymphocytes & phagocytes, thus, helping the body protect itself from infections. The body cannot store this vitamin and being water-soluble, it’s easily lost through bodily fluids. Hence, it is important to consume foods rich in Vitamin C on a daily basis. Being heat sensitive, this vitamin is destroyed on heating, so it is better to get it from raw foods.

Food sources: Citrus fruits, kiwi, strawberry, amla, papaya, bell peppers, leafy greens, broccoli, black currants & tomato.

2. Vitamin D:

This is definitely one of the most essential vitamins to boost immunity. It is fat-soluble and hence, can be stored in our fat cells. Which means that your body can mobilize its own reserves if your daily intake falters temporarily. Deficiency of this vitamin is highly associated with increased susceptibility to infections. Not widely available in vegetarian foods, it is hard to get enough of it. For most people, the best way to take this vitamin is through supplements.

Food sources: Cod liver oil, salmon, tuna, fortified orange juice, fortified cereals, egg yolk, dairy and plant milk fortified with Vit D, Sardines, swordfish and certain mushrooms.

3. Vitamin E:

This fat-soluble vitamin is a potent antioxidant and helps reduce cell-damaging oxidative stress in our body. It has the ability to modulate immune functions at the cellular level which usually decreases with age. It helps in the rapid increase of the infection-fighting cells and boosts their infection-fighting capacity too.

Food sources: Sunflower seeds, almonds, peanuts, vegetable oils, spinach, broccoli, avocados, wheat germ oil, hazelnuts, pine nuts, pistachios, pumpkin seeds

PLEASE NOTE: Though these vitamins play a crucial role in the functioning of our immune system, a balanced diet and attention to other aspects of good health like exercise, sleep and staying stress-free is also very important. You must make the most of your nutrition from natural foods as much as possible rather than being dependent on supplements. Before you switch to any foods you have not consumed before, please consult your doctor or nutritionist in case you have any allergies.

We hope this article helps you. For more tips and to know more about foods and vitamins to boost immunity, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

December 14, 2021 By Yogita Agarwal 3 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 ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

October 7, 2021 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 you can speak directly to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce