immunity building Archives

February 15, 2022 By Dr. Vaidya's 1 Comment

Foods That Are Bad For Immunity According To Ayurveda

While 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

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.
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.
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.
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.
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.
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.
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.
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

#BeTheForce

December 14, 2021 By Yogita Agarwal 4 Comments

6 Magical Foods That Could Help 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.

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.
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.
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.
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.
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.
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

July 20, 2021 By Dr. Vaidya's 2 Comments

5 Ways To Build Your Immunity Naturally

We take our immune systems for granted at most times. With the heightened threat of COVID-19 infection that is something, we can no longer afford to do. Boosting your immunity doesn’t require drastic action however. By digging into our rich Ayurvedic traditions we can find plenty of helpful information. In fact, Ayurveda’s primary focus has always been on disease prevention, rather than treatment. This means that it contains a vast repository of knowledge on strategies to strengthen and support natural functions, including immunity.

To make meaningful changes that improve immune function, you don’t need to adopt therapeutic practices or use nutritional supplements. While those methods will help and are supplementary, your main strategy should be to make small and natural changes to your daily lifestyle.

Proven Strategies to Build Immunity Naturally

1. Get Enough Sleep
If you wake up without feeling refreshed and feel sleepy through the day, you’re just not getting enough sleep. There are endless debates over how much sleep is adequate, but if you wake up refreshed and with high energy levels you have nothing to worry about. Unfortunately, most of us are sleep deprived or have disturbed sleep, which severely weakens immunity. Research that appeared in JAMA Internal Medicine shows that the risk of respiratory infections is significantly higher in people who get under 6 hours of sleep. This is because sleep deprivation leads to a rise in cortisol levels and impaired T cell function.

If you suffer from any kind of sleep disorder, you can take steps to improve sleep quality. Adopting a disciplined night time ritual will help. You can take inspiration from the dinacharya, adhering to meal, exercise, and sleep times. Avoiding exposure to digital screens, artificial lighting, and any stimulating activity is a must for a few hours before bedtime. Meditation before bedtime can also help calm the mind and prepare you for sleep. If you still have difficulty getting good sleep, you can try using Ayurvedic herbs that have adaptogenic and sedative effects like brahmi and jatamansi.

2. Find a Stress Buster
We often hear about stress as a risk factor for almost all kinds of diseases and infections. In the past this may have been based on anecdotal evidence, but that is no longer the case. Research shows a clear link between stress and increased vulnerability to infections. This is once again linked to a rise in levels of the stress hormone cortisol and reduced lymphocyte levels. Stress can also have an indirect impact on immunity. When we feel stressed and anxious we are more likely to make bad choices. A good example would be our turning to ice cream, chips, and junk as comfort foods.

Right now stress and anxiety levels are particularly high as it’s hard to stay socially isolated and trapped indoors. This makes it absolutely vital for you to adopt proven stress reduction techniques. In this context, mindfulness meditation is regarded as the most effective strategy and is even used in clinical programs to treat depression and anxiety disorder. If you need any additional support, you can also use Ayurvedic adaptogenic herbs like brahmi and ashwagandha.

3. Quit Smoking and Drinking
Nicotine and alcohol consumption are both regarded as harmful in Ayurveda because of their toxic effects. This is especially true with smoking as it has been linked to cancer and lung damage. From research, we now know that any kind of nicotine consumption is associated with such risks. Nicotine directly impairs immune function because of its adverse impact on antibody formation and T cell responses.

High intake of alcohol is also associated with severely weakened immune function. This effect is almost immediate, with a reduction in lymphocyte levels and weakened macrophage response soon after intoxication. Some of the toxic byproducts of alcohol are also known to directly damage lung function, increasing the risk of airborne illnesses.

4. Eat Smart
When it comes to diet and nutrition for immunity, Ayurveda has always been ahead of the curve. The importance of balanced nutrition, favoring natural foods with a high nutrition density has always been stressed. The importance of vitamin C from ingredients like amla has also been emphasized. Of course, to receive balanced nutrition that supports optimal immune function Ayurveda makes a broad recommendation too. The main principle here is to avoid or restrict all intake of processed foods, while opting for whole foods. This fundamental principle of Ayurvedic nutrition is now widely recognized.

Aside from increasing your intake of fresh fruits and vegetables, whole grains, nuts, seeds, and pulses should also be included in your diet. Dahi is again important because of its natural probiotic content. This is important for the health of the gut microbiome, which researchers now recognize as critical to healthy immune function.

5. Stay Active
Ayurveda is notable as the world’s earliest medical system to recognize the importance of physical activity. Yoga has in fact been used as a form of physical therapy now for millennia. The importance of staying active for strong immune function has been validated by several modern studies. Such research shows that exercise helps through various mechanisms. It lowers stress levels and raises antibody levels. This has been shown to lower the risk of infection and significantly improve recovery.

Keep in mind that exercise to boost immunity isn’t about high intensity workouts or going to the gym. It is simply about staying active. In fact, over exercising can suppress immune function. Right now, the best choices would be activities like yoga, Pilates, dancing, and so on, as they don’t require you to step out of your home.

These are 5 of the most essential changes to strengthen your immune system. To get an added boost, you can once again turn to the wisdom of ancient Ayurveda. Herbs like amla, haridra, neem, sunth, tulsi, and ashwagandha are known to strengthen immune function and can be found in a wide range of Ayurvedic medications. Ayurvedic formulations like chyawanprash and triphala are also still highly regarded and remain the most popular antidotes to weak immunity.

We hope this article helps you. For more tips on building your immunity, check out Healthy Reads or tune in to experts on GOQii Play. Additionally, you can also reach out to your GOQii Coach who can help, guide and motivate you! Subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Stay home, stay safe and #BeTheForce

July 13, 2021 By Prachi Aggarwal 2 Comments

Immunity Boosting Kadhas For The Monsoon

It is common knowledge that bacteria and germs spread more during monsoons. Given that we’re already amid a pandemic, a strong immune system becomes our first line of defense against any infection. To help you build up that defense, here are some immunity boosting kadhas to help you stay safe and healthy during monsoons.

4 Immunity Boosting Kadhas

1. Tulsi & Black Pepper Kadha
Ingredients:

Water – 2 cups
Crushed black pepper – 1 tsp
Finely chopped ginger – 1 tsp
Desi ghee – ½ tsp
Cloves – 2pc
Few tulsi leaves

Method:

Heat the ghee in a saucepan. Add cloves, black pepper, ginger and tulsi leaves
Once the crackling of the spices stops, add water
For the next 15-20 minutes, cook the mixture on a medium flame and stir it occasionally
Have the kadha while it is hot

Benefits: This immunity boosting kadha improves the energy levels in the body. Tulsi and pepper are used to treat common cold and flu. It also helps reduce the inflammation of the chest and helps to expel mucus.

2. Turmeric and Cinnamon Kadha
Ingredients:

Black cardamom (badi elaichi) – 2 pc (you may use green elaichi if you don’t have black elaichi)
Kacchi haldi – 1 inch
Cloves – 2 pc
Kali Mirch (according to taste)
Tulsi (few leaves)
Cinnamon -1 inch
Ginger – ½ inch
Small piece of jaggery (optional)

Method:

Peel the turmeric and ginger and crush them
Bring the water to boil and add all the spices
Let it boil for 20-30 minutes till you get a nice yellow-coloured and aromatic drink
Jaggery can be added for sweet taste.

Benefits: This kadha is packed with antioxidants and anti-inflammatory properties, thus, it helps in relieving sore throat and cold.

3. Triphala Kadha
Ingredients

Triphala powder – ½ tsp
Lemon – few drops
Honey – ½ tsp

Method:

In a pan, add 1 cup water and triphala powder
Bring it to boil and simmer for 5 minutes
Let it cool down for a few minutes and add a few drops of lemon and honey to it.

Benefits: The antioxidative properties of three fruits i.e haritaki, bibhitaki and amla are there in kadha and the presence of vitamins like vitamin A and vitamin C are helpful for booting immunity.

4. Minty Herbal Kadha
Ingredients:

Fresh neem leaves – 5-6
Mint leaves – ½ bunch
Methi leaves – 4-5
Fresh turmeric – 2 inch
Cumin powder – ½ tsp
Jaggery powder – ¼ tsp
Water – 1 cup

Method:

Pour water in a pan. Then add the neem leaves, mint leaves, methi leaves, raw turmeric and cumin powder to it and keep it on medium flame
Let it cook for about 10 minutes, till some liquid vaporizes and the concentrate is formed
Turn off the cooktop and allow the decoction to cool down a bit
Strain the brew, blend jaggery powder and consume it warm.

Benefits: Neem is renowned for its antimicrobial traits and also purifies the blood. The herbs present in this kadhas are good for immunity as they guard against a host of bacteria and other viral ailments.

To ensure that our body remains fit and healthy, it’s important to build up its first line of defence. Natural immunity boosting herbs are easily available at home, convenient to incorporate in your daily routine and highly effective! So try out these immunity boosting kadhas. If there’s a special kadha you make at home, share it with us in the comments below!

For more on nutrition, check out Healthy Reads or tune in to classes by expert nutritionists on GOQii Play. To get these tips directly from your coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr

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