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July 11, 2021 By GOQii 4 Comments

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 

April 27, 2021 By Sunita Arora 1 Comment

How To Survive The Heat With A Mask On

survive the heat with a mask onWith the pandemic gripping the whole world, every small step we take towards prevention is an essential one. Wearing a mask is one such effective way of halting the pandemic. When a healthy person wears a mask, it acts as a wall of defence against the virus that is floating in the air. On the other hand, it’s not very comfortable and gives some people rashes too. In the hot summer weather, due to wearing a mask, moisture gets built up under a mask, which irritates the skin. However, it may be less common for people who are wearing cloth masks compared to healthcare workers wearing less-breathable surgical or N95 masks. Just to help in this extreme weather, I am sharing some ways to survive the heat with a mask on. 

Surviving the Heat With a Mask On 

  1. Choose the right fabric: Masks are made out of using a lot of different material, so If you want to be comfortable wearing a mask during summer, make sure it’s something that feels soft against your skin. Always go for lighter, soft, breathable cotton material, which can help you to avoid chafing, heat rashes, keep your face cooler and absorb sweat when you wear them.
  2. Try a mask made with Bamboo material: As it absorbs 3 times the amount of water as cotton, ideal for people who sweat often on the face. Secondly, while engaging in physical activity, a face-covering made of bamboo fabric may be a smart choice. Although, they are slightly more costly as compared to cotton masks. 
  3. Masking up without makeup: Makeup is very irritating under some kind of covering. It clogs the pores and contributes to acne breakouts and rashes on the face. As per skin experts, a bit of moisturizer is fine (preferably with some SPF), if you plan to go out in the daytime.
  4. Keep a spare mask: On increasingly hot and humid days, pack multiple masks because when you’re outside with the mask on, that mask has a limited lifespan. Changing masks is the better remedy if you feel your mask is getting icky and sticky. Just make sure that you follow all safety guidelines when changing outside, avoid the crowded areas, prefer changing inside and sanitize the hands before swapping your mask.
  5. Time management: It’s better to avoid going out during the hottest parts of the day. Try to stay at home if possible but If you feel it’s necessary to go out for some important errand then stay well hydrated, carry an umbrella to safeguard your face from the heat and direct sunlight, take frequent breaks in the shade.
  6. Check the fit always: Your mask should be somewhat snug on your face but shouldn’t be so tight that it’s uncomfortable or difficult to breathe through. So, use the mask which always has adjustable ties, which would be probably much better as every face shape is different. Adjustable ties have the potential for a more comfortable fit.
  7. Avoid dark colour masks: To avoid overheating in the hot sun, lighter coloured masks are also a better choice. This is because ultraviolet rays from the sun are easily absorbed by materials made using darker colours, which will cause them to heat up faster.
  8. Use clean masks: The best way to prevent germs from lingering between uses is to wash the mask after each use in hot water and dry it on high heat. If needed, masks can also be ironed as an additional way to kill germs.

We hope this article helps you survive this ungodly heatwave with a mask on. Let us know your thoughts in the comments below! Ensure that you stay safe. Your best bet to beat the pandemic is to follow the WHO guidelines. 

For more summer health tips and tricks, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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