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Foods That Weaken the Immune System

immune systemDo 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 

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How To Identify a Weak Immune System and Fix It

weak immune systemThe 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 

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9 Steps For Building and Mainting Immunity

build 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.

  1. 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.
  2. 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!
  3. 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.
  4. 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!
  5. 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.
  6. 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!
  7. 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.
  8. 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.
  9. 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 

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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 

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