GOQii

Blog

By 2 Comments

4 Immunity Boosting Kadhas For The Monsoon

Immunity Boosting KadhasIt is common knowledge that bacteria and germs spread more during monsoons and a strong immune system becomes our first line of defense against any infection. To help you build up that defense, here are 4 immunity boosting kadhas to help you stay safe and healthy during monsoons. 

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:

  1. Heat the ghee in a saucepan. Add cloves, black pepper, ginger and tulsi leaves
  2. Once the crackling of the spices stops, add water
  3. For the next 15-20 minutes, cook the mixture on a medium flame and stir it occasionally
  4. 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:

  1. Peel the turmeric and ginger and crush them 
  2. Bring the water to boil and add all the spices
  3. Let it boil for 20-30 minutes till you get a nice yellow-coloured and aromatic drink
  4. 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: 

  1. In a pan, add 1 cup water and triphala powder
  2. Bring it to boil and simmer for 5 minutes
  3. 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: 

  1. 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 
  2. Let it cook for about 10 minutes, till some liquid vaporizes and the concentrate is formed 
  3. Turn off the cooktop and allow the decoction to cool down a bit
  4. 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 defense. 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! 

Find more articles on building immunity and staying healthy during the monsoon here. You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

By 4 Comments

Useful Tips To Boost Immunity During Monsoon

boost immunity during monsoonWe all welcome the monsoon every year to find relief from the scorching summer heat. Rains are beautiful and can quickly elevate your mood. Since monsoon weather is damp and humid, it is the perfect environment for microbes to grow and flourish. Thanks to this, people with low immunity are prone to suffer and fall sick frequently during this season. The weather can ruin your immune system and a good immune system is needed during the rainy season. There are a number of ways to build immunity and one of those ways is by eating healthy food! So, let’s look at some useful tips to boost immunity during monsoon! 

Tips To Boost Immunity During Monsoon 

Here’s how you can improve immunity during monsoon by eating the right kind of food to support your immune system. 

  • Switch to herbal teas: Herbal teas such as Tulsi and ginger tea are your best friends to boost immunity during monsoon. Drinking tea will keep you warm and safe from cold and flu while boosting your immunity. Add a few drops of honey for its antibacterial and anti-inflammatory properties instead of sugar.
  • Stay hydrated: Drink 8-10 glasses of water a day to stay hydrated, as due to colder climate, the water intake is considerably reduced, which is bad for the body. It is the best source to flush out toxins from your body and doesn’t have calories and sugar. Make sure water should be potable to keep waterborne diseases like Jaundice and Diarrhea at bay.
  • Have protein rich food: Protein, a major macronutrient, increases immunity, wound healing and muscle building. Food like dal, pulses, curd, eggs, chicken, paneer, soy, tofu are rich in protein.
  • Have a low salt diet: High blood pressure may weaken the immune system. So, it is always better to have a low salt diet as it prevents high blood pressure and water retention. Fruits like watermelon, muskmelon, cucumber can also lead to water retention. 
  • Prefer curd or yogurt over milk: Curd and yogurt are fermented food, rich in probiotics and the good bacteria present in it can help increase immunity and fight infection and can help your digestive system function well.
  • Include spices: Include more immunity boosting Indian spices in your food like turmeric, fenugreek, cloves, pepper, cinnamon, ginger and curry leaves. They help in digestion and flush out sinus from the body and improve Immunity. Warm water with honey, ginger and black pepper can be a miraculous cure to avoid cold, cough and flu.
  • Improve sunshine vitamin level: Vitamin D or the sunshine vitamin, is an essential micronutrient which can help boost your immune system. It can modulate the innate and adaptive immune response. A deficiency of vitamin D can make you more prone to common infections. Improve your vitamin D levels by exposing yourself to morning sunshine and consuming egg, cheese, mushroom and fortified cereals.
  • Eat healthy fats: Include monounsaturated and polyunsaturated fats to your diet.  These healthy fats boost your body’s immune response to pathogens as well. These fats are anti-inflammatory and good for your heart too. Nuts, seeds, fish, soy milk, almonds, avocados, walnuts, sunflower, pumpkin and sesame seeds are prime examples of healthy fats.
  • Eat fruits: Fruits help to build immunity, give energy and are loaded with nutrients such as Vitamin A, C and fiber. Apple Guava, Banana, Orange, Amla, Papaya, Pomegranate etc. are the best additions to your diet. Vitamin C helps in iron absorption too.
  • Incorporate vegetables: All vegetables, including green leafy vegetables like cabbage and spinach are good sources of immunity boosting Vitamins A, C and E as well as folate, antioxidants and fiber.
  • Limit simple sugar: Most people are aware that eating sugar has negative consequences on their health, leading to things like obesity and diabetes. However, most of them are unaware that it has an effect on the immune system as well. It lowers the ability of white blood cells to fight and destroy bacteria.
  • Avoid outside food: Given the current pandemic circumstances, it is better to steer clear of eating out. Foods like sandwiches, pani puris, samosas, etc. may seem tempting during monsoons but they may contain bacteria that might cause indigestion. Avoid pre-cut or raw foods/fruits as they could contain germs which may lead to food poisoning and lower your immunity.

Apart from the above food tips, you also require adequate, good quality sleep. Keeping your mind stress-free also helps. Don’t forget to exercise regularly as it boosts your immune system by regenerating your immune cells. 

Underactive and poor immunity can make the body more prone to a host of gastrointestinal problems and monsoon related ailments. Under the current circumstances as well, keeping your immunity level high could be the only way to cherish good health while enjoying the rains.

If these tips to build your immunity during monsoon helped, let us know in the comments below! Find more tips on staying healthy during the monsoon here.

You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

By 3 Comments

Eat These Berries To Boost Your Immunity & Improve Your Health

berries to boost immunityBefore we delve into which berries can help you boost your immunity, let’s understand what immunity is. It can be defined as a complex biological system associated with the capacity to recognize and tolerate whatever belongs to our system, and to recognize and reject what is foreign or outside material. Many cells, along with the lymphatic system, play an important role in maintaining the Immunity of our body. Some types of white blood cells, like phagocytes and lymphocytes help the body remember the invaders and destroy them.

How Does the Immune System Work?

When the body senses foreign substances (called antigens), the immune system works to recognize the antigens and get rid of them. B lymphocytes are triggered to make antibodies. Phagocytes do the phagocytosis (invade foreign substance). After they’re made, antibodies usually stay in our bodies in case the same germ attacks our body again. This is the reason why when someone gets sick with a disease, like chickenpox, they usually won’t get sick from it again.

How Do Berries Boost Immunity? 

Berries appear to have immune-boosting benefits due to their polyphenol content, a type of plant antioxidant that gives berries like blueberries, blackberries, strawberries, cranberries, elderberries, raspberries and gooseberries their vibrant color. Polyphenols are linked with preventing cell damage and they interact with our gut bacteria to reduce inflammation, enhancing immune response, this in turn, plays an important role in the prevention of underlying inflammatory conditions, like cancer.

Some berries that can help one improve immunity, which are readily available in India include: 

  • Elderberry: Eating elderberry is a natural way to improve your immunity. They contain strong antioxidants and vitamins which makes them helpful in keeping inflammation at bay and they also help reduce stress levels. Notably, inflammation and stress are two major factors behind a weak immune system. Consuming elderberries daily can protect you against various cardiovascular disorders as well.
  • Blueberry: These berries are known as immunity boosting superfoods. Blueberries are rich in an antioxidant called flavonoids. They help in limiting damage to the body cells and improve immune function. Moreover, blueberries are also rich in vitamin C, vitamin A and potassium, which are associated with strong immunity.
  • Strawberry: They contain antioxidants and also have vitamin C, which can keep you healthy. It can also help you get rid of the flu and cold. Moreover, its ability to fight against free radicals in the body can make your immune system strong. Its nutritional value for heart patients is very good as it is low in LDL.
  • Blackberry: They contain vitamin A, which serves several functions in the body, which includes supporting the immune system. Apart from that, it also supports the growth and maintenance of teeth and bones, as well as keeping skin healthy. It can also help you maintain healthy eyes.
  • Cranberries: They are a good source of Vitamins C, K, A and have strong antioxidant properties. It can not only help you boost the immune system, but can also work against cardiovascular diseases and inflammation. Cranberries also benefit oral health, as the vitamins prevent bacteria from damaging teeth. They are very high in fiber as well, which can lower blood pressure and cholesterol. 

Some others include Mulberry, which acts as a blood cleanser, grapes which are good for healthy skin and gooseberry is a heart healthy food! Make it a habit to include berries in your diet in order to overcome and lower the risk of several diseases. 

We hope this article helps you choose berries which boost your immunity and improve your health! Let us know your thoughts in the comments below.

You can browse through more articles on nutrition here. Additionally, you can also get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

By Leave a Comment

How Regular Exercise Can Help You Fight Against Infections

regular exerciseRegular exercise has a major effect on the immune system. Staying active supports our immune system in a variety of ways such as reducing inflammation, increasing the presence of innate immune cells and positively affecting our gut microbes – all of which support our body’s defense mechanisms.

The Science Behind Exercise

  • Exercise stimulates the sympathetic nervous system and induces an integrated response from the body.
  • This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.

YOU DON’T HAVE TO RUN A MARATHON! 

  • Exercise doesn’t need to be long, intense or unpleasant to be effective.
  • Engagement in moderate activities such as walking, jogging, cycling, dancing for less than an hour can provide a range of immune benefits.
  • In contrast, a substantial sudden increase in physical activity can have adverse effects on our body’s defenses and increase the risk of tissue injury.
  • Moving the body in a way you enjoy can provide a much-needed positive boost

Health Benefits of Regular Exercise 

  • Reduces health risk
  • Strengthens bones and muscles
  • Improves sleep
  • Better endurance
  • Improves mood and provides stress relief
  • Increase in energy and stamina
  • Weight management

Few Important Exercises & Their Uses 

  1. Aerobic Exercises: speed up your heart rate and breathing, which is important for many body functions. They help reduce the risk of many conditions including obesity, heart disease, high blood pressure, type- 2 diabetes, metabolic syndrome, stroke and certain types of cancers. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis as well as assist in weight management and/or weight loss.
  2. Strength Training: No secret that strength training makes you stronger and fitter! It protects bone health and muscle mass while helping you keep weight off for good. It also helps you develop better body mechanics and helps keep chronic diseases at bay. 
  3. Stretching: This is a must if you sit for long hours as stretching for a few minutes can help you improve your performance while working out or doing other physical activities. A good warm up and cool down stretch can help you prevent injuries. It also helps your joints move through their full range of motion and maintain flexibility. 
  4. Balance Exercise: This form of exercise helps you feel steadier on your feet. It helps prevent falls and reduces the risk of lower–extremity injuries such as knee and ankle injuries as well as improves proprioception.

We hope this article helps you get into the habit of regular exercise! Do you already engage in some activity? Let us know your favorite in the comments below. 

If you’re a beginner and want to start exercising or if you want to take your exercise routine to the next level, book a live, online session with an expert on GOQii PRO within the GOQii App now! 

For more on health and fitness, explore Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Get Active and #BeTheForce  

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take […]

How Ahmad Najib Controlled His Diabetes & Lost Weight With GOQii

It’s a well-established fact that unhealthy eating, lack of physical activity and an overall unhealthy lifestyle can lead to many health issues. To begin with, it is the biggest cause of being overweight, which comes with other issues such as high cholesterol, high blood pressure and even diabetes. While well known, people tend to overlook […]