Coronavirus Archives

August 24, 2021 By Roopa Tandur 1 Comment

Foods That Weaken the Immune System

Do you experience high amounts of stress, get irritated by little things, aren’t able to concentrate on work, suffer from digestive disturbances or have a cold more often than usual? In fact, do your wounds take more time to heal than normal? Frequent infections? Do you feel tired all the time? All this could be due to a weak immune system!

Immunity is a balanced state of multicellular organisms having adequate defence to fight infection, disease or other unwanted biological invasion while also avoiding allergies and other autoimmune disease. The immune system also keeps a record of every microbe it has defeated so it can recognise and destroy the microbe if it enters the body again.

Bone marrow and thymus form the primary immune system and spleen, tonsils, lymph vessels, lymph nodes, adenoids, skin and liver form the secondary immune system.

Bone marrow: helps produce white blood cells (T cells, B cells) which defend the body against infectious disease and foreign materials.
Thymus: Situated at the base of the neck is most active in the neonatal and preadolescent period of development.

One of the best ways to build immunity is through nutrition. There are many foods that help us improve the immune system but there are also foods which can weaken it. During this Coronavirus pandemic, it has become increasingly important to take care of ourselves and build our immune system! In order to do that, we must avoid consuming things which can lower or harm our immunity levels.

Foods That You Must Avoid

1. Soda and Carbonated Beverages
This includes sweeteners like aspartame, saccharin, and sucralose, which are all harmful to the immune system. These ingredients reduce levels of beneficial bacteria in your gut and have an adverse effect on glucose metabolism which has an extended effect on how well our body responds to potential threats.

Solution: Choose water with few slices of fruits if you do not like having plain water or choose green tea with lemon which has good antioxidants. Drink green Tea in moderation.

2. Processed Foods and Refined Carbs
The large number of calories in processed food may lead to health problems such as increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease by changing the balance of bacteria in our gut – all of which weaken the immune system

Solution: Include whole grain healthy snacks which are baked or roasted and not deep fried

3. Foods & Drinks High in Sugar
Drinks high in sugar spike insulin levels which spike cortisol and suppress the immune system. Unwanted bacteria thrive on sugar and the more sugar they have to feed on, the safer they grow, which will outnumber beneficial bacteria. This can have a negative effect on our mood, blood sugar levels and immune function. Increased sugar intake makes it difficult for the body to absorb Vitamin C, which eventually decreases immunity levels

Solution: Choose whole foods and natural sweeteners like honey which promote growth of healthy gut bacteria

4. Alcoholic Beverages
Drinking alcoholic beverages affects hormones by disrupting the circadian rhythm. As sleep is closely connected to the immune system, changes in circadian rhythm can make one feel unwell by having a negative effect on the immune system.

Solution: Alternate alcohol drinks with water or choose healthy snacks to have with alcohol to limit intake of alcohol.

5. Caffeine
Increased intake of caffeine (present in coffee and coffee products) boosts cortisol levels which reduces your immunity levels. Regular increased intake of caffeine reduces the number of T cells which are responsible for destroying the infected cells of the body.

Solution: Switch to low caffeine beverage and keep check on your intake of caffeine rich foods

6. Refined Oil
Oil can be incredibly healthy, providing much-needed fatty acids like omega-3 and vitamin E but only when they’re produced the right way. Refined oils go through a lot of heat processing which destroys the nutrients that we derive from fats. Eating food cooked in refined oils leads to production of free radicals that damage the tissues and cause temporary inflammation.

Solution: Switch to cold pressed oils and filtered oils which go through less or no heat processing, keeping the nutrients intact.

7. Junk Foods
Foods high in fat, sugar and low on fiber other than creating cravings, also destroys the immune system. The body responds to fast foods the same way it responds to an infection. The moment one consumes fast food our body identifies it as a threat and starts attacking faster than usual as it would react to a bacterial infection. These repeated reactions of the body leads to development of diabetes and heart diseases.

Solution: Choose healthy homemade snacks which have no added namkeen/crispies or are fried in healthy oils

We hope that this article helps you remain healthy during this time. It is crucial to keep our immunity levels in check and avoid foods that can destroy it.

For tips on how to build your immunity, read more articles on Healthy Reads. To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

#BeTheForce

August 15, 2021 By Akanksha Khullar 1 Comment

How To Identify a Weak Immune System and Fix It

The immune system is a complex system of blood cells and organs and it protects the body from harmful germs that can cause illness. If a person is frequently getting infections, they might have a weak immune system. In some cases, people have a weak immune system which makes them prone to frequent infections. White blood cells, antibodies, and other components including organs and lymph nodes make up the body’s immune system.

How to Identify a Weak Immune System?

You can understand if you have low immunity when you come across the following symptoms:

Fatigue: Feeling extremely tired, like you do when you have the flu, could mean something’s going on with your body’s defences
Repeated Infections: These may include infections like chronic sinus infections, ear infections, pneumonia, etc.
Frequent cold, cough and flu
Digestion issues like frequent diarrhoea, gas or constipation

Other symptoms that might show up are:

Autoimmune disorders like type 1 diabetes, rheumatoid arthritis, lupus etc.
Inflammation of the internal organs
Blood disorders or abnormalities such as anaemia
Growth and developmental delays in infants and children
Skin problems like rashes, itchy, dry or red skin or even white patchy skin.

How Can You Fix It?

People who have a weak immune system can take several steps to maximize their chances of staying healthy and avoiding infections.

1. Good hygiene
Good hygiene goes a long way in protecting you from several diseases and infections. This includes washing your hands:

Before, during, and after preparing meals and snacks
Before eating
After blowing the nose, sneezing or coughing
Before and after treating a cut or another open skin wound
After having contact with someone who is unwell
After using or helping a child use the bathroom
After changing a diaper
After touching an animal or animal food or waste
After touching garbage

2. Avoid people who are sick
If you have a weak immune system, avoid being too close to someone who has a cold or any other infection. Viruses can spread from person to person through contact. They can also spread via water droplets that the person expels into the air while coughing or sneezing.

3. Disinfect household objects
Germs that have the potential to cause illnesses can live on some surfaces at home such as doorknobs and remote controls. A person can reduce the number of germs that inhabit these areas by disinfecting them regularly.

4. Manage Stress
Stress can weaken the immune system and make a person susceptible to illness. Manage your stress effectively by practicing yoga, meditation or pursuing hobbies and keep your mind healthy to stay away from illnesses.

5. Get enough Sleep
Being deprived of sleep has a similar effect on the body as stress. Lack of sleep disrupts the normal production of white blood cells, a crucial component of the body’s immune system. Therefore, adults should aim for at least 7 hours of sleep per day,

6. Eat Healthy
Eating a healthy, balanced diet can improve a person’s overall well-being. If you have a weak immune system, go for a diet which is rich in vegetables and fruits as it will provide you with plenty of antioxidants and nutrients.

7. Exercise Regularly
Regular exercise keeps the body healthy. In addition to strengthening the body, exercise facilitates the release of endorphins which reduce stress levels. However, those with weak immune systems should be careful not to push themselves too hard as this can weaken the immune system further.

8. Consider Supplements
Some vitamins and minerals affect the immune system. For instance, a person with Vitamin C deficiency can have weakened immunity. Other vitamins and minerals that can affect immune function include vitamin A, Vitamin D, Vitamin E, iron, folic acid and zinc.

Amid this COVID-19 pandemic, you can take additional precautions and follow the guidelines set by WHO. So focus on building your immunity and stay indoors!

For more topics on building immunity, home workouts and medical advice, tune in to GOQii Play.

To get more advice on building immunity and healthy living directly from a certified GOQii expert, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

August 4, 2021 By Dr. Viral Thakkar Leave a Comment

9 Steps For Building and Mainting Immunity

In the wake of the ongoing pandemic, maintaining one’s immunity has become a must. However, even if not for any random virus flying off, one’s immunity is the biggest strength against any onslaught of a virus and bacteria. Taking care of one’s self is a lifestyle. It must be down as a means to protect one’s body. I’m writing this article touching on a few aspects of maintaining one’s immunity. Since these worked for me, I believe it might work for you all as well. Being healthy has to be imbibed in one’s lifestyle just so no virus or bacteria can affect you.

How Do You Build Immunity?

If only maintaining immunity was as easy as popping a pill, life would have been a bed of roses. But it’s not! You have to work for it to earn it. One’s immunity depends on the way one is born, to one’s genes! But, we are talking about factors which are in one’s hands. The thumb rule is to listen to your body, it never lies. And, most of what your grandmother said was right in terms of health… keeping all that aside, here are a few quick tips to build up your immunity.

No Stress & Yes to Happiness: Stress can wreck any organ in your body. Let go and be happy. Remember, if you are stressed over Corona, you are at risk. A happy and positive person is less likely to fall sick usually.
Maintain Personal Hygiene: Wash your hands with soap before and after eating, bathe, wear breathable clothing and follow all the instructions in basic science textbooks of a 2-3 class child. It will help to prevent a lot of infections!
Seasonal Vegetables and Fruits: Every area is known for its own vegetables and fruits as per the season. For instance, the Saag in North India is awesome during winters. It’s a must have. And yet you get it during summers in some regions. That’s a big no! Watermelon is a fruit of the summer. It is best to have it at that time.
Home cooked food is the best because there is no adulteration. It should be cooked by a healthy person who has no infectious disease, be it your maid, or a house member. I strongly believe that basic hygiene like washing hands before touching food, washing the vegetables before cutting, etc. must be followed. In fact, these are taught in our curriculum in primary sections!
Back to Basics: Consume natural food, have good nutrition and avoid unnecessary medication. By natural food I mean raw vegetables and fruits. Refer to your doctor/nutritionist for your diet plan if you are unable to do so.
Daadi maa ke nuskhe (Grandmother’s Secret Recipes) might just work better than medications for basic ailments like cough and cold. See what works best for your body. As a child, I remember my mother giving me ginger juice mixed with honey every day in the morning during winters. I hardly had a runny nose during childhood. When I grew up, teenage took over and the orthodox medicine said that medicine is the best cure, but it didn’t work for me. Even at this age, ginger juice and honey is my prevention from cough and cold and I’ve no idea why it works for me! Try and find what your remedy is!
With respect to air borne infections, we need to protect our body, especially the orifices from where we breathe. So for the nose, take very little cow ghee/castor oil/any kachhi ghanni (cold pressed) oil and rub it inside your nostrils. The thick ghee captures the dirt and germs in the nostrils itself. For your skin, apply virgin pressed coconut oil.
Sun is a Friend: Basking in the morning sun is good. Don’t overdo it but remember that the sun is the best and the strongest natural disinfectant. So if you do not have a medical condition, and if the doctor has not advised otherwise, make the sun your friend. I do not deny the ugliness of buildings since people dry their clothes outside, but remember one’s clothes are best disinfected in the sun.
Exercise: Are you a yoga person, jogger, swimmer or gymmer? See what suits your body and get into shape. Pranayam though must be followed by all.

We hope this helps you build and maintain your immunity against the coronavirus. For more articles on immunity, nutrition and the coronavirus, check out Healthy Reads. To get these tips directly from your GOQii Coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr

Stay safe, stay healthy and #BeTheForce

July 29, 2021 By Vandana Juneja Leave a Comment

5 Ways to Improve Immunity Naturally

With the second wave of the virus, 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. To keep yourself in shape, you can also try our 30 Day Quarantine Burn Challenge in the GOQii App! You can earn points which can be exchanged for exciting rewards.

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 defence 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. Furthermore, you could also participate in our Health Quiz Karona – a health quiz that’ll definitely help you relax. The points you win during the course of this quiz can be donated to our partners who will use them to provide protective masks for people in need on the frontlines of this war against COVID-19.

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!