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Tired All The Time? Start With These Superfoods

superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness? 

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness! 

  1. Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
  2. Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well. 
  3. Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
  4. Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
  5. Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
  6. Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
  7. Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline. 
  8. Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels. 
  9. Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
  10. Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer. 

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods. 

For more on nutrition, check out Healthy Reads. If you want to know more about superfoods, nutrition or get a meal plan for a health goal, speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Foods That Are Bad For Immunity According To Ayurveda

Bad For ImmunityWhile personal hygiene and social distancing measures are essential to stay safe, we can also turn to traditional Ayurvedic wisdom to raise immunity levels. As a holistic health system, Ayurveda has always regarded disease prevention as the key to maintaining health. Accordingly, a great amount of Ayurvedic literature focuses on diet, lifestyle, and home remedies to boost immunity. Since there’s already plenty of information on immunity boosting foods and remedies, we are going to put the spotlight on foods that are bad for immunity. 

8 Foods That Are Bad For Immunity 

  1. Fried Foods: We love our fried foods, from samosas to bhajias, but it’s time to make some sacrifices. Whether it’s farsan or burgers, all fried foods are loaded with fats, including trans fats. This is known to trigger inflammation, weakening immune function. So, although you might be eating home cooked meals during this time, try to skip the fried and deep fried foods. This will help to keep your immune function strong.
  2. Sodas and Colas: Even if we are not that addicted to sodas yet, now would be a good time to curb the habit. It really doesn’t matter if you only drink diet soda or carbonated drinks with ‘no added sugar’. They are all artificially sweetened and have no nutritional value whatsoever. Phosphoric acid, which is present in most sodas, depletes calcium and magnesium levels, both of which are vital for good immune function.
  3. Canned Soups: In our current state of lockdown, canned foods like canned soups may seem like the healthiest choice. Unfortunately, the convenience of such instant foods comes with a price. Most instant soups (and other instant foods for that matter) contain high amounts of sodium, corn flour, maltodextrin, and other artificial preservatives and flavoring agents. These ingredients are known to increase the risk of lifestyle diseases and infections because of impaired immune function.
  4. Sugary Snacks: Ayurveda has always recognized the risk posed by artificially sweetened foods. This ancient wisdom is now accepted as a scientific fact, as we know that high sugar intake triggers chronic inflammation and suppresses the immune function, making you more vulnerable to all types of infections – viral, bacterial and fungal. Ice cream, pastries, and chocolates may be your comfort foods but they are simply not a good way to survive social isolation.
  5. Red Meats: are to be strictly avoided according to Ayurveda to protect against infection. A sugar called Neu5Gc is found in red meats and unlike fruit sugars, this sugar is not digested by the body. Instead, it is absorbed into tissue and triggers inflammation and suppresses immunity. Additionally, red meats are also high in fats that we know are bad for immunity.
  6. Foods with MSG: MSG came into the spotlight some years ago when instant noodles were briefly off the shelves. Sadly, the ingredient hasn’t disappeared altogether and you’ll find it in a whole lot of processed and instant foods. Look at those food labels carefully. MSG is bad for your immunity as it causes oxidative stress to the thymus and spleen, which are vital for healthy immune function.
  7. Alcoholic Beverages: Although Ayurveda recognizes the medicinal value of natural alcohols, recreational consumption of alcoholic beverages is regarded as toxic to the body. Alcoholic beverages are known to have high sugar content, impair sleep, increase inflammation and damage the gastrointestinal lining. This severely impairs immunity and increases vulnerability to infections.
  8. Caffeinated Beverages: The need for harmonious living in accordance with the rhythms of nature is central to Ayurveda. Stimulants like caffeine can disturb this natural rhythm, especially when consumed later in the day. This is known to impair sleep, which is vital for strong immunity. Caffeinated drinks are also known to increase acidic levels in the body, which can increase inflammation and suppress immunity.

Reconnecting with our rich heritage of Ayurveda can help us through these tough times. Remember, Ayurveda is not about restriction but balance and harmony. So, in addition to eliminating these bad food choices, try using immunomodulatory herbs like tulsi, amla, and neem to boost immunity and stay safe from infections. 

We hope this article on foods that are bad for immunity helps you make a positive shift to a healthier lifestyle. For more on Healthy Living, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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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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9 Bad Habits That Are Affecting Your Immunity

immunityWith the second wave of the pandemic, it becomes increasingly important to take care of one’s health. While there is no cure for the virus, building immunity can be an effective preventive measure you can take along with the vaccine to ensure that you remain healthy. While we have discussed things we should do in order to improve immunity, today, let’s discuss bad habits that are destroying your immunity. 

9 Bad Habits That Destroy Immunity 

  1. Not Getting Enough Sleep: Adequate sleep helps the body rest and prepare to fight infections, bacteria, viruses, and other triggers. If you aren’t getting enough sleep, your body doesn’t have the chance to fight diseases as effectively,  Aim for 7-8 hours of sleep daily to keep the immune system at its prime.
  2. Lack of Exercise: Exercise plays a significant role as this is a very powerful stimulant of the immune system. It enhances the ability to create antibodies and T-cells, which are white blood cells that help the body fight disease. As little as 30 minutes of walking for 5 days a week can help your immune system perform at its best. You can also try these exercises: https://goqii.com/blog/5-simple-exercises-you-can-do-at-home/  
  3. Poor Nutrition: Quality of food is very important and often overlooked cause of immune depletion. Our food supply contains many unhealthy, toxic chemicals which can cause havoc in our bodies. Over time, this depletes the immune system, and if not corrected, will continue to get worse.  It can also cause you to be overweight, a condition that makes you more susceptible to disease. A healthy diet should include plenty of fruits, vegetables, whole grains, and low-fat milk. Try these foods to build your immunity: https://goqii.com/blog/7-foods-that-boost-immunity/ 
  4. Stress: High-stress levels can create a hormonal imbalance in our body, weakening the immune system and making us more susceptible to illness. Stress produces the hormone cortisol which impairs the function of infection-fighting T-cells. To de-stress and stay healthy, we must exercise for 30 minutes a day or practice deep breathing and meditation— all these can diminish the effects of stress.
  5. Excess Alcohol: Regularly overindulging in alcoholic drinks can have a negative effect on our immune system. Drinking too much can wear away the linings of our mouth and oesophagus. It also makes our white blood cells less effective at attacking harmful bacteria and lowers our body’s ability to produce cells that identify and kill bacteria and viruses.  
  6. Smoking: damages the first lines of defense, the linings of our mouth and our nose, which are actually part of our immune system. This makes us more susceptible to cold and flu. Our lungs can be very badly affected by smoking. Coughs, colds, wheezing and asthma are just the start. Smoking can cause fatal diseases such as pneumonia and lung cancer. Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease (COPD).
  7. Not Drinking Enough Water: Our body needs water for every function it performs and so does our immune system. It needs proper hydration to function. Water flushes out harmful toxins and helps our body fight off infection. Plus, it affects our energy levels and even the quality of our sleep. Drinking 3l of water regularly helps one stay well hydrated and healthy. 
  8. High Sugar Intake: Sugary snacks are also bad for our immune system. The blood cells need vitamin C to fight off viruses and because glucose (from sugar) is so similar in structure to vitamin C, when we ingest too much sugar it actually starts competing with vitamin C for space in our immune cells. Thereby limiting our intake of sugar can help to keep our immune system fighting fit. To satisfy your sweet tooth, eat a piece of dark chocolate or dates or sweets made from jaggery. 
  9. Frequent Use of Supplements: A proper balanced diet provides us with all the essential nutrients. We should opt for supplements only when excessive deficiency is seen and it must be stopped after having a prescribed dosage. Too much of supplements may interfere with normal bodily functions, leading to side effects such as nausea, diarrhoea, stomach cramps, gastrointestinal issues, fatigue and probably mild nerve damage.

If the above-mentioned habits have been a part of your daily lifestyle, you need to stop indulging in them now! It’s time to make a complete lifestyle change, build immunity and focus more on preventive healthcare. 

We hope this article helps you! Do leave your thoughts in the comments below. For more topics and information on coronavirus, building immunity, home workouts and nutrition, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/wssu 

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