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6 Magical Foods That Could Help Boost Your Immunity

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. 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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 

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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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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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How To Fight Junk Food Cravings While Working From Home

Fight Junk Food cravings

While working from home, it’s quite easy to get swayed by all the delivery options we have around home. That favorite fast food chain, greasy burgers at the corner of the road and pizzas with extra cheese! Sounds breathtakingly delicious but gorging on all this junk food can be detrimental to your health. When we indulge in junk food, especially at home where we get little to no physical activity, our body gets a sense of pleasure, often due to the salty or sweet nature of these foods. The neurotransmitters of our brain make us want to keep coming back for more. So how can you fight junk food cravings? 

Simple Tips To Fight Junk Food Cravings 

Whether you’re working from home or you’re back at the office, here are some simple tricks to help you avoid these cravings. 

  • No skipping meals: The work from home scenario has led to irregular eating habits. When the stomach growls with hunger, we automatically reach out for our phones and end up ordering for food. Sticking to preparing and eating food at the same time every day can help you manage these cravings effectively. 
  • Stock healthy food: like fruits and dry fruits. Have dates and anjeer if you have a sweet craving and popcorn and makhana for salty cravings. When healthy food is available , you will eat healthy. In fact, try this Ultimate Healthy Chivda recipe! 
  • Soups: Soup is a perfect blend of health and taste. Since it contains a good amount of stock, it helps to bring satiety. A hot cup of soup in the evening is a good way to curb hunger and avoid junk food. You can try some of these Healthy Soup Recipes! 
  • Protein rich food: One of the lesser known reasons for that unsatisfied hunger pangs is lack of protein in the diet. Most junk food is made up of simple carbs which fills as well as empties the stomach quickly. Protein on the other hand, provides fullness and as a result, we can easily ride over that wave of junk food craving. Cottage cheese, Greek yogurt and eggs are protein rich snacks.
  • Hydration: There’s a difference between hunger and thirst. Majority of the time when hunger strikes, it could just be thirst.
  • Stress: can be a major underlying factor for faulty eating habits. If we fix the stress part first, junk food cravings will be easy to manage.
  • Sleep: When we are deprived of sleep, the craving for junk food increases. So catching up with 6-7 hours of sleep on a daily basis, and not just weekends, can go a long way in controlling these unwanted urges to eat and overeat.

Try these tips to fight junk food cravings and we’re sure you will see visible changes to your health and lifestyle. Small, consistent efforts go a long way. Do let us know if this helped in the comments below! 

For more tips on living healthy, check out Healthy Reads or join our team of experts on GOQii Play. To get these tips and tricks directly from a certified expert, subscribe to get your own GOQii Coach here: https://goqiiapp.page.link/bsr

Eat Healthy & #BeTheForce 

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