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Effective Tips to Boost Your Immunity

boost your immunityAs we prepare to welcome the monsoons, along with the ongoing pandemic, the change in season might affect some of you as you may show symptoms of cold and flu. During this time especially, it becomes important to protect your body against any illness or disease caused by bacteria or viruses. The best way to prevent cold and flu is to boost your immunity! 

Types of Immunity 

  • Specific Immunity: Is related to specialized cells located throughout the body like thymus, lymph nodes, bone marrow, spleen, lymphoid tissues, etc. which respond to invasions of foreign materials/microorganisms like bacteria, virus, fungi produced by or entering the body.
  • Non-Specific Immunity: Is related to the physical barriers like skin and mucous membrane. They form the first line of defence against the entry of microorganisms or foreign substances in your body.
  • Others: These include mobile cells like leukocytes and lymphocytes. They are released in the blood and carried to the site where they are needed when any microorganism invades the tissue.

How To Boost Your Immunity 

Each person has a different spectrum of immunity ranging from good to bad. But there are certain things you can do to try to boost your immunity. 

  • Have Nutritionally Adequate Meals: There are supplements in the market claiming that they increase immunity. However, it’s best to do so by consuming foods that boost your immunity. A healthy immune system is dependent upon a healthy eating pattern. Malnourishment leads to low immunity as nutrients like zinc, selenium, iron, copper, folic acid and vitamins like A, B6, C and E are needed to maintain an optimum immune system. Some foods that boost immunity are Vitamin C rich foods like oranges, grapes, kiwi, pineapple, lemon, etc, along with broccoli, ginger, garlic, turmeric, green tea, etc.
  • Boost Gut Health: Gut health is directly related to our immunity. The healthier the gut, the healthier the immune system. Adding prebiotics and probiotics like yogurt/buttermilk/curd, garlic, onion, apple, bananas, oats, flaxseeds, wheat bran, apple cider vinegar, Kombucha, Isapgol, etc. to your diet as they boost gut health, which in turn boosts your immune system. As they have good bacteria, they prevent digestion issues as well. For healthy digestion, make sure you avoid too spicy and junk foods, avoid long gaps between meals, hydrate yourself well, be on the move throughout the day, have a light dinner and keep stress away. Also have lots of fibre in the form of raw fruits and salads, oats, nuts, etc.
  • Get Active: Exercising regularly for at least 20-30 minutes helps to bring in a healthier you by improving bones, muscle and joint strength. It prevents various metabolic disorders like diabetes, cardiac issues, etc. It also increases blood circulation which allows the proper functioning of T cells – which is a type of white blood cell that guards the body against infections to work efficiently and prevent us from getting any kind of viral infection or disease. A regular workout schedule even reduces stress which is a major contributor for low immunity.
  • Curb Alcohol & Smoking: Alcohol and smoking are scavengers of our immune system. Try to limit the intake of the same to avoid cold or flu as they affect the liver and lungs respectively which helps in detoxification. They lead to medical problems like cardiac issues and blood pressure, which if uncontrolled, leads to cardiac attack. Smoking leads to respiratory tract infections like tuberculosis and bronchitis and alcohol also leads to fatty liver and in severe cases, leads to liver cirrhosis. Drinking and smoking also leads to cancer.
  • Get Sufficient Sleep: Make sure that you get at least 6-8 hours of sleep everyday as enough sleep helps our bodies recover from everyday stress, both physical and mental. If you feel that your sleep is disturbed, try to be active throughout the day, avoid caffeine or alcohol before sleeping, keep the bedroom cool and keep the electronics away before sleeping and do some deep breathing or unwind yourself. 
  • Reduce Stress Levels: Stress is directly linked to our immune system as it secretes cortisol which interferes with the functioning of T-cells. To keep your stress in check, practice yoga, meditation, socialize on the internet and practice positive thinking or deep breathing in your regular routine.
  • Maintain Good Hygiene: Wash your hands for 20 seconds under running water frequently in a day with soap or use a hand sanitizer with alcohol to disinfect yourself from germs frequently. After entering the house, make sure to immediately wash hands with soap to avoid infection. Wear a mask as instructed by WHO if you’re stepping out. Also, make sure to wash raw fruits and vegetables before consuming them.

Good immunity is the pillar of a healthy body and very important for providing longevity to life. Try the above tips and boost your immunity to live a long and healthy life. For more tips on immunity, check out Healthy Reads or view LIVE sessions by experts on GOQii Play. Do leave your thoughts in the comments below. 

Stay home, stay safe, boost your immunity and #BeTheForce 

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Explore The Wonderful Health Benefits and Uses of Honey

honeyHoney is a food and medicine which is well-known for its antioxidant, antibacterial and soothing effects. People have used raw honey in traditional medicine for hundreds of years. This sweet, natural substance contains elements that processed honey does not have. Raw honey, which comes straight from the beehive, contains healthy bee pollen, bee propolis, and plenty of antioxidants. Due to processing and pasteurization, there is a loss of many beneficial elements. So, it is important to always choose raw honey instead of regular one for good health. Choosing raw or pure honey over refined sugar is a much healthier option for a diabetic person because it is a natural sweetener which is made with fructose and minerals.

Did You Know?

1 tablespoon (21g) of raw honey contains 64 calories and 16g of sugar with so many vitamins and minerals like calcium, zinc, potassium, magnesium, phosphorus, niacin, riboflavin etc. Diabetic patients can also take it, but in lesser amounts and with a strict check on the blood sugar levels at all times.

Health Benefits of Honey

  1. Rich in Antioxidants: It contains compounds like phytochemicals, flavonoids, and ascorbic acid which make it antioxidant-rich and reduces oxidative stress in the body and replenish the health of cells. By including it in the diet, we can reduce the risk of chronic disease like cancer.
  2. Wound Healing: It works well in wound healing because of its antibacterial, antifungal, and anti-inflammatory properties. It has an acidic nature which promotes wound healing if applied on minor cuts and burns. Always go for raw honey for the application over the wounds for faster healing.
  3. Antibacterial Properties: It is an antibacterial and antimicrobial agent which kills harmful pathogens and bacteria which cause food poisoning, gastric infection and stomach ulcers.
  4. Digestive Disorders: It contains several enzymes which help in improving digestion and treating digestive disorders like gastritis and GERD.  As we know it is an anti-inflammatory agent and prebiotic which is very effective in reducing diarrhoea, abdominal pain, burning in the lining of the stomach and promotes gut health.
  5. Anti-inflammatory: Due to the anti-inflammatory properties, it reduces inflammation including swelling and lowers irritation on the lining of the stomach and intestines. Honey is effective against IBS in the same way that it is against gastritis by triggering the immune cells into action to fight the infection.
  6. Boosts Immunity: It contains special protein like Apisai which helps in boosting immunity and it also stimulates the immune system to provide a stronger and faster response to the diseases and infections.
  7. Reduce Allergy Symptom: It contains pollen spores which are picked up by the bees from local plants. If these pollen spores introduce a small amount of allergen into our system. This helps to activate the immune system and over time, we can build up natural immunity against it.
  8. Cough and Cold Medicine: Cough and cold are very common among children, especially with change in season. It has antiviral and antibacterial properties that help in treating viral and bacterial infections and give relief from cold and cough, sore throat, runny nose and even mild fever. Using a combination of honey with cinnamon or honey with ginger is a well-known home remedy for hundreds of years.
  9. Energy and Memory Booster: It is an instant energy booster. If you need a quick energy boost before or after a workout, it will surely help you but make sure you have a healthy diet and get proper sleep. Regular consumption of honey helps in preventing cellular damage and loss within the brain as per Ayurveda.

Amazing Uses of Honey 

  • Treating Cough: Mix 1 tsp of honey and 2 tsp of lemon juice. Swallow the mixture at once. You can have it 2-3 times in a day to alleviate coughing. Alternatively, you can also take 1 cup milk, ½ turmeric, ¼ tsp cinnamon, a pinch of black pepper and 2 tsp of Honey. Heat the milk and add turmeric and whisk it well. Then add honey and other ingredients and strain it. Have it twice daily till you get relief from cough.
  • Wound and Burn Treatment: Apply it directly to wound or to the dressing, cover with a bandage and change the dressing every 12 to 48 hrs ( Note: the darker the color, the stronger its antibacterial and antioxidant power but serious burns should be seen by a medical expert immediately).
  • Acid Reflux and Indigestion: Mix 2 tsp of honey and yogurt (small bowl) and have it with your meals. It helps in reducing acid reflux and indigestion.
  • Sunburn Remedy: Take 1 tsp honey, 1 tsp olive oil, ¼ lemon juice. Combine all ingredients and apply on sunburn skin, leave for 10 minutes before rinsing with water.
  • Glowing Skin: 1tsp honey, 1 tsp aloe vera gel. Mix both and gently rub on the face for 15 minutes and rinse with cold water.
  • Perfect Hair Conditioner: Take ½ cup of honey, ¼ cup of olive oil and slightly warm it. Apply on your hair and allow to soak in by wrapping the hair with a towel, then wash your hair with cool water.
  • Face Mask for Acne: Take 2 tsp of fresh milk, 2 tsp of honey, fresh juice of one lemon, one tsp of yoghurt and lukewarm water. Thoroughly mix all ingredients and apply on face, wait for a few minutes, so that it can get dry. After 10 minutes rinse off your face with lukewarm water. Use this mask 2-3 times in a week and need to prepare fresh every time.
  • Strengthen Weak Nails: Mix one tablespoon honey with ¼ cup of apple cider vinegar in some shallow dish. Soak your nails for 10 minutes once in a week to make your nails strong.

Precautions: Always take it in cold or lukewarm water, not with hot water, as the temperature degrades some of the beneficial properties. Children below 12 months should not be made to consume honey due to the fear of botulism poisoning. People suffering from pollen or bee allergy should not consume it.

We hope this article helps you use honey to its optimum purpose! Is there a special way you use honey? Let us know in the comments below. To know more about other foods and nutrition, check out Healthy Reads or tune in to expert nutritionists on GOQii Play.

Stay home, stay safe, eat healthy and #BeTheForce  

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Being Healthy Is A Dream Come True – Parveen Bansal User Journey

parveen bansalDo parathas laden with lots of ghee sound familiar to you? Is oily junk food your staple? Does your sweet tooth crave more than it should have? Then the foodie in you will definitely relate to our player Parveen Bansal!

A businessman based out of Delhi, Parveen Bansal has always enjoyed a hearty meal. Although he claims that his hunger increased incredibly after he underwent treatment for a skin infection caused by chlorine in 2011 after he went swimming. On the activity front, he used to walk every now and then but without a schedule.

The inactivity and the eating habits led to incredible weight gain and he began to experience shortness of breath and fatigue. This reduced his activity levels further.

Making the Shift With GOQii 

In June 2019, the doctor he consulted for issues such as ulcers, nausea and fatty liver, recommended GOQii. Initially he was hesitant to subscribe as he wasn’t sure if he could keep up with the program but decided to give the GutFit program a try.

Changes Introduced By His Coach

  • Switched to low oil and less spicy traditional Indian breakfast like upma, poha and idli
  • For lunch he skipped chapatti and began eating Dalia and Khichdi
  • Eating salads before lunch and dinner
  • Stop the intake of coffee and tea
  • Jogging 5 days a week

Initially it was very difficult for him to make these modifications and he wanted to give up but his GOQii Coach motivated him to stay on track and not give in to temptations. At times he used to get angry with his coach due to constant follow ups but he is now glad that she was cooperative and persistent in her efforts to ensure that he followed the changes.

Results of Making Changes

Any amount of efforts in the right direction often yield the right rewards. Parveen Bansal noticed these first hand!

  • His weight reduced from 104kg to 82kg
  • His stomach ulcers healed completely
  • HBA1c dropped from 8.8 to 4
  • Both fasting blood sugar and postprandial are in the normal range
  • He is off medication
  • Before he couldn’t run 100m and now he can do 6-7k without breaking a sweat
  • He has more energy and his stomach issues are at peace
  • Now, he is also conscious about what he eats unlike before

What Does Parveen Bansal Have to Say About GOQii?

He is overwhelmed with the change he has witnessed within himself. He says it is like a dream come true when he walks into a store and is able to buy normal fitting clothes – going from XXXL to L size, which seemed impossible before. As a result, he has got his entire family to be health conscious and constantly influences his friends, neighbours and colleagues to make lifestyle modifications to live healthy!

He regularly explores the GOQii Health Store within the GOQii app and enjoys buying products from Flash Sales. He also joins LIVE sessions on GOQii Play when he gets the time!

Parveen Bansal took a complete positive U-turn in his life and saw great results! What’s stopping you? Subscribe to GOQii now!

To read more inspiring stories, visit the GOQii Blog.

#BeTheForce 

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7 Ayurvedic Remedies to Boost Immunity

ayurvedic remediesThe importance of healthy immune function is something we tend to neglect until it’s flu season or we are faced with a pandemic. With the ongoing coronavirus outbreak, you’re probably reaching for vitamin C capsules, but there’s a lot more you can do to strengthen immunity. Vitamin C supplementation is not the most effective immune-boosting strategy, as dietary intake of nutrients is more effective than supplementation. Moreover, there are other nutrients and natural therapeutic ingredients, diet, and lifestyle practices that are important for healthy immune function. Ayurveda emphasizes the importance of such practices at all times because of its focus on disease prevention. It makes sense for us to revisit some of the best Ayurvedic remedies for immunity at this time.

7 Ayurvedic Remedies to Boost Immunity

 

  • Haridra: The best remedies are always the simplest ones and it doesn’t get simpler than this. Haridra, haldi, or turmeric is the most easily available ingredient that we use in every household. Just start adding it to more of your foods and make it a point to drink warm Haldi doodh or golden milk each morning and before bedtime. Studies show that curcumin, the primary organic compound in haridra, has a strong immunomodulatory effect. It enhances antibody responses, which are critical for fighting off pathogens to either prevent or overcome infections.
  • Tulsi: Tulsi is ascribed with divine or spiritual significance in Indian culture and is also revered for its medicinal properties in Ayurveda. You will often find it as an ingredient in herbal Ayurvedic cough syrups and tonics, but it’s not just helpful for relieving colds and coughs. Some research shows that tulsi extracts exhibit immunomodulatory effects, raising lymphocyte levels and enhancing the immune response. This can significantly improve disease-fighting ability and reduce recovery times. Tulsi can be consumed in any form – steeped in water for herbal tea, or by combining the crushed leaves, flowers, and stem with honey and ghee. You can also use tulsi powder or supplements if you can’t get your hands on fresh tulsi.
  • Sunth: Sunth, which is the dried form of ginger, is another effective Ayurvedic remedy for immune function. You can also use fresh ginger if you like as the immune-boosting effects are not very different. Ginger’s potent medicinal properties are attributed to gingerols, which have been found to exert anti-inflammatory and antioxidant effects. It is protective of lung function, reducing irritation and spasms, making you less vulnerable to respiratory infections. Ginger is also known to possess antimicrobial properties that can help your immune system fight infections. To get these benefits, you can chew on raw ginger slices, drink fresh ginger juice, and add ginger to your tea or meals.
  • Jyeshtimadhu: Known in much of the western world as licorice, Jyesthimadhu is often used in Ayurvedic medicine and remedies to treat respiratory and gastrointestinal ailments. Because of its powerful therapeutic properties, the herb is classified as a rasayana in Ayurveda – the category of rejuvenative herbs. These therapeutic actions are linked to the specific polysaccharides in Jyesthimadhu. Studies suggest that the herb can significantly enhance immune function and antioxidant enzyme activity, providing stronger immune protection against viral and bacterial infections. To consume the herb, you can chew on the twigs known as mulethi sticks or add the herbal powder to ginger tea or juice.
  • Eucalyptus Oil: Known as Nilgiri Taila in Ayurveda, eucalyptus oil is notable for its therapeutic properties, which have been well studied for decades. These benefits are linked to the high content of flavonoids and tannins in eucalyptus. The herbal oil has proven antimicrobial effects that can help fight a variety of infections. A study that appeared in BMC Immunology also indicated that eucalyptus oil could have an immune stimulatory effect, enhancing phagocytic response to better protect against pathogens like viruses and bacteria. You can use eucalyptus oil in your mouth wash or throat gargle or add a few drops to a bowl of steaming water for inhalation.
  • Follow the Dinacharya: Dinacharya or daily routine is one of the fundamental concepts in Ayurveda. It outlines the ideal daily routine, with time scheduled for waking up, exercise, meditation, meals, sleep, and so on. This routine was formulated over thousands of years, based on, and meant to be in harmony with the natural ebb and flow of nature. Although this practice has largely been forgotten and ignored in recent decades, we are now learning about its importance through new scientific investigations of the circadian rhythm. It is clear now that such a routine is vital for the health of the circadian system, which in turn has a huge impact on immune function. 
  • Practice Pranayamas: While exercise in itself is important for healthy immunity and cardiorespiratory function, Pranaymas can be particularly helpful. An integral feature of yoga, these breathing exercises may seem pointless as they do not require any physical activity unlike asanas. However, they are known to strengthen lung function and can significantly lower the risk of respiratory disease, including airborne infections. Some pranayama exercises like kapalabhati, omkara, and brahmari are in fact so effective, that their practice is even recommended for patients who suffer from chronic respiratory conditions like asthma.

 

The above Ayurvedic remedies can give you added immune support during such times of crisis. However, they are not meant as a substitute for healthy living. Try to adopt diet and lifestyle practices on a long term basis for sustainable health and wellbeing so that you are better prepared for the next pandemic, as coronavirus is not the last, but just the latest pandemic to hit us.

We hope this article helps. You can view more Ayurvedic remedies by Dr. Vaidya’s in the GOQii Health Store. For more tips to boost immunity, check out Healthy Reads. 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]