immunity building Archives

March 12, 2021 By Mrinali Dwivedi Leave a Comment

Vitamin C Supplements: Do You Actually Need Them?

While the COVID-19 pandemic made us realize the importance of health and immunity, there has been an unprecedented hype about taking nutritional supplements, especially those that are claimed to protect us from infectious diseases. One such supplement that gained a lot of popularity is Vitamin C. According to data by a research firm, The All India Organisation of Chemists and Druggists (AIOCD), India sold around 171 crore pills of Vitamin C Supplements and 13 crore pills of vitamin C combined with other multivitamins in 2020. The growth in sales of vitamin C supplements in the year 2020 was almost 110%.

Health Benefits of Vitamin C

Vitamin C has numerous roles in our body and has been linked to some impressive health benefits!

It is a powerful antioxidant that can strengthen your body’s natural defenses
May lower the risk of heart diseases
Has been linked to reduced blood uric acid levels and lower risk of gout
Can improve the absorption of iron from the diet and helps prevent iron deficiency, anemia
May boost immunity by helping white blood cells function more effectively, strengthening skin’s defense system and help heal wounds faster
Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while just about the right amount taken from food sources has been shown to have a protective effect

Does More Mean Better Health and Immunity?

Given all the benefits of Vitamin C, can you consume more than required? Well, when it comes to vitamins, more is not always better. In fact, more can sometimes be dangerous. As vitamin and mineral supplements are available over the counter and without any prescription of a doctor/nutritionist, the masses assume that they are safe at any dosage. In the case of Vitamin C, our body cannot store it, so when consumption exceeds 2000 mg/day, it will be eliminated by the kidneys through urine, as it is a water soluble vitamin.

Too much vitamin C can interfere with the body’s ability to absorb copper, a mineral that is essential to the human body for carrying out major functions. Dosages above a 1000 mg coagulate iron in the cells of the body and oxidise them, causing an actual rusting action! Too much vitamin C or calcium (a regular component of vitamin C supplements) might cause bloating and stomach upset, diarrhea, nausea, vomiting, heartburn, headaches, insomnia, and in prolonged uses, kidney stones. This means that your immunity can be rather compromised than being boosted by unjustified popping of supplement pills.

How Much Of Vitamin C Supplements Is Enough?

Vitamin C is an essential vitamin, which means your body cannot produce it and one has to provide it from the outside. Yet, the daily need of this vitamin can be conveniently met with a balanced diet containing a good amount from natural sources as opposed to going for supplements. Found in a variety of fruits and vegetables, vitamin C is most abundant in Amla, Guava, Oranges, Strawberries, Kiwi, Bell peppers, Green chillies, Radish greens, Bathua Greens, Broccoli, Kale and Spinach.

Estimated Average Requirement (EAR) of Vitamin C:

55-65 mg/day for normal healthy adults
25-35 mg/day for normal healthy children (1-18 years of age)

We hope this article on Vitamin C Supplements helps you make the healthier choice! Do let us know your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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February 11, 2021 By Palak Mittal Leave a Comment

5 Winter Fruits That Will Boost Your Immunity

With the ongoing pandemic, we have faced a lot of challenges and done what not to boost our immunity. All media, friends, family and office emails keep suggesting different recipes regarding kadas, juices and other ways to build immunity. Now this shift of weather change is itself a challenge, as winters come with frequent virals, cold and cough. But, nature has given us seasonal winter fruits to help build our immunity!

Why Do We Lose Immunity During Winter?

There are a few reasons which contribute to compromised immunity during winter. These include:

Inadequate sunlight which leads to Vitamin D deficiency
Cool air which troubles our respiratory tract by narrowing blood vessels in the body
Drop in temperature lowers the immune response
Lack of outdoor activities also triggers the multiplication of viruses as people live in close proximity.

Nutritional Winter Fruits To Build Immunity

Oranges: If you are an orange lover, then you might wait for winters for this particular fruit. Oranges being a citrus fruit, is not only juicy and pulpy, but is a good source of Vitamin C and calcium. It not only boosts immunity but helps in fighting cancer, improves skin and aids weight loss.
Guava: is a crunchy, sweet and delicious fruit rich in Vitamin C. The fibre present in Guava helps in digestion and reduces constipation. Eating a guava on an empty stomach daily helps to clear bowels and aids weight loss. It fights against free radicals present in the body as well.
Pears: This sweet light green coloured fruit which is white from the inside is not only sweet but juicy as well. It is rich in anti-inflammatory properties with the abundance of Vitamin C and E. People use pears for making jams and jellies too.
Mosambi: Also known as sweet lime, it is a member of the citrus family like oranges. It is abundant in Vitamin C and it is advised to drink its unstrained juice to retain its fibre with no added sugar to get its maximum benefits. It helps in promoting immunity by fighting infections.
Kiwi: is a sour and sweet fruit which has a juicy pulp inside. It is rich not only in Vitamin C but is an excellent source of potassium, Vitamin K, fibre and folate. It aids in digestion too.

We hope this article on 5 winter fruits helps you. Before you add any of these to your diet, do consult your doctor, nutritionist or dietitian. For more winter tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Eat healthy and #BeTheForce

July 22, 2020 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 infection.

We hope this article on foods that are bad for immunity helps you make a positive shift to a healthier lifestyle. For more on Ayurveda, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. Subscribe now!

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June 26, 2020 By Dr. Vaidya's 1 Comment

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.

Stay home, stay safe and #BeTheForce