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3 Best Vitamins To Boost Immunity

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

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All About Digital Detox: Part 2

digital detoxYou might have understood the basic idea about digital detox in the first part of this article. In this part, I’ll be sharing how you can actually digitally detox! I promise, after reading this, you will definitely want to give it a try. 

What Happens To Your Brain and Body During a Detox? 

Here are some good things that you can expect during a digital detox:

  • Spending some time away from your phone that regularly beeps can result in a calmer state of mind.
  • Staying away from social media can make you more productive and your memory power may improve.
  • Your mind will be more clear & focused.
  • You may have lower anxiety & stress levels.
  • Growing awareness about how you use technology.
  • Improvement in sleep quality.
  • Better posture & reduced tech neck.
  • Improved social life as you connect with people in reality & eye contact will become a thing again.
  • Better engagement with yourself and the world around you.

Challenges You Might Face 

  • It will be uncomfortable at first as you might feel alone or disconnected.
  • The thought of quitting the digital detox will fill your mind recurrently, but it will lessen over time.
  • You may feel you are missing out even if there is nothing to miss out on other than pictures & gossips.
  • Boredom will try to deter you as you might feel uncomfortable without having something to do.
  • You might feel unproductive at first.
  • Other people may directly or indirectly pressure you to quit.
  • You might find it challenging to go out without a phone.

Easy Steps To Do A Digital Detox 

For many of us, quitting gadgets completely is not at all possible. But here are few practical and easy ways you can try to have a taste of digital detox.

  1. First step in your digital detox journey can be observation of your daily digital involvement time. This will reinforce you to make a change and unplug.
  2. Clean your device. Delete old apps and social media accounts.
  3. Have a device free morning. Do not check your phone as soon as you wake up. In fact, keep your phone away during bedtime.
  4. Choose a day in a week when you will stay away from gadgets. On this day, focus more on health, meditation and spend time with family.
  5. Turn off notifications as they distract you constantly. Set a time for checking messages, emails and notifications.
  6. While reading, eating and doing some work when you need to focus, keep your phone out of sight in another room, or turn it on silent or vibration mode.

How Do You Ensure Digital Detox Success? 

  • Consider doing it during vacation or start with weekends if you have a technology focused job.
  • Commit loudly: Let your family & friends know that you will not be available on social media during a particular period of time & ask for their help & support.
  • Fill the void: Plan, in advance, some ways to stay distracted and some other activities/ hobbies in hand to keep you busy.
  • To reduce temptation and easy access, delete social media apps from your phone.
  • Keep a track of your progress and write down your thoughts & experiences.
  • Plan for real meetings with your friends and family or simply go for a walk when you feel most tempted to use your gadgets.

Going device free might be a bit uncomfortable at first, but if you can just start doing it, you will find it much more rewarding. So try this detox over the coming weekend and share your feedback in the comments below! 

For more tips on improving mental health, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. To get these tips directly from your GOQii Coach, sign up for our personal coaching service now: https://goqiiapp.page.link/wssu

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All About Digital Detox: Part 1

digital detoxWe all know that a healthy work life balance is not only important for our health & relationships, but it also has a great impact on our productivity & day to day performance. But in the past few years, the inability to separate work from home has massively increased as we are constantly in touch with each other via mobile phones & laptops. During the ongoing pandemic, our gadgets made it easy for us to continue our work from where we are, but with excess usage, it is proving to be detrimental to our physical as well as mental health too. In recent research, it has been found that overuse of gadgets is increasing depression, anxiety & restlessness in people. Now this calls for a break from this tech savvy world through digital detox. Wondering what exactly it is? Let’s find out! 

What Is Digital Detox? 

Digital detox, in simple terms, is a time frame when you voluntarily stay away from your gadgets like smartphones, laptops & social media. It can be whatever you want it to be. One might try giving up usage of all digital devices at once for a specific time period. In other cases, one might just focus on restricting their use of one type of digital device like their smartphone.

Reasons To Do It 

Digital detox can be a way to set limits & reduce following negative outcomes due to heavy usage of devices:

  • While people often feel that spending time with their devices can be a stress buster after a long and tiring day, the truth is that it can greatly contribute to stress.
  • Researchers have proved that prolonged use of devices around bed time can interfere with sleep quality & quantity. It can lead to issues like insomnia, anxiety & shorter sleep duration.
  • Heavy usage of devices can decrease your attention span as they create unwanted distractions.
  • Constant connectivity with the world around, makes us feel disconnected with ourselves & affects work life balance too.
  • Comparison of your life with that of others, based on curated glimpses we see on someone’s instagram or facebook post, can make it hard to be content.
  • Digital connectivity can feed the fear of missing out. It can lead a person to feel that their life is less exciting than others.

Signs That You Might Need It 

  • Feeling anxiety or stress if the phone is not around for a while or when the battery is discharged.
  • Feeling compelled to check the phone every now & then.
  • Depression, anxiety or anger after spending time on social media.
  • Overthinking about likes, comments & shares on social posts.
  • Feeling afraid of missing out on something if the phone is not checked after every few minutes.
  • Inability to resist using the phone till late hours.
  • Trouble concentrating on one thing without having to check the phone.

Does Digital Detox Work? 

Many psychologists & mental health experts agree that digital detox can be a helpful approach to technology overuse. However, one time detox might not help you get back into your groove mentally & emotionally. Rather, it is probably one of the most effective tools if it is used as a way to kickstart a healthier relationship with technology.

Now that’s not all about digital detox. To understand how digital detox helps, what happens to your body & brain during a digital detox and challenges you might face as well as easy ways to do a digital detox, watch out for part 2 of this article! 

We hope this helps you understand what a digital detox is and why it is necessary. For more on wellness and mental health, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. To get these tips and hacks directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu 

#BeTheForce 

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Should You Avoid Going To The Gym?

gymWith India slowly unlocking, all the public places which were high risk areas are slowly opening. With some ease in restrictions in many parts of the country, local gyms and yoga centers are reopening gradually. Despite this, we can’t overlook the fact that India is still in the top 5 affected countries. This begs the question if it is safe to go to the gym or avoid it completely! 

Why Do You Feel Like Going To The Gym? 

Physical activity or exercise is a very crucial part of a healthy lifestyle. Everyone who wants to stay healthy understands its importance as well as how hard it is to stay motivated and not miss our daily workout. Gym & fitness classes don’t just provide us personalized instruction to help achieve our fitness goals but they also give a sense of community & support. Considering the current situation, we cannot deny the fact that they are also crowded, where risk of infection is much higher due to a lot of surface area that people commonly come in contact with.

Have You Tried Joining the New Fitness Revolution? 

They say where there is a will, there is a way and the same applies to keeping fit as well. People are now turning to fitness apps and workout videos to stay fit. Exercising at home has become the new normal. Besides, studies have shown that it’s better to workout in open and natural spaces than poorly ventilated and crowded places. But, if you’ve been regular at the gym for a few years, you might be missing the discipline and support it provides. It’s natural to feel the urge to hit the gym as soon as it opens. 

Things To Consider Before Rushing To The Gym Again 

While it’s natural to have an increased urge to go back to your pre-pandemic fitness regime, you still need to ensure that the risk of infection is minimized. So consider these points to stay safe: 

  1. Check if the strength of group fitness sessions is low so maintaining distance is possible.
  2. Check if gym staff is sanitizing the equipment often and between the sessions.
  3. Ask if they are checking temperatures of staff & members before entering.
  4. Avoid gyms which do not have enough ventilation, or are located in the basement.
  5. Carry your own sanitizer, towels, mask, water bottle, yoga mats, etc. every time you visit.
  6. Do not share any of the above things with anybody.
  7. Stay home if you are not feeling well.
  8. Avoid going if there is a surge of infections around the locality.

With so many things to consider before going to the gym, what’s your take? Let us know in the comments below!  

If you’re still unsure, consider working out at home till things change for the better. Moreover, you can download the GOQii App and workout with our fitness experts online on GOQii Play. If you’re looking for home workouts or more information on fitness and an active lifestyle, check out Healthy Reads. 

If you will be heading out to the gym, then #KeepAWatch on your health with the GOQii Smart Vital that comes with 18 exercise modes to help you get the most out of your workout. It also helps you track your body temperature, blood oxygen (SpO2), heart rate and blood pressure – all of which can help you detect infections at an early stage. 

Stay safe and #BeTheForce 

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