immunity building Archives

August 16, 2022 By Prachi Aggarwal 2 Comments

Immunity Boosting Kadhas For The Monsoon

It 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 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 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!

For more on building immunity during the monsoon, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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July 19, 2022 By Vaishali Vibhute 4 Comments

Useful Tips To Boost Immunity During Monsoon

We 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.

We hope you use these tips and build your immunity during monsoon! Let us know your thoughts in the comments below! For more tips on staying healthy during the monsoon, check out Healthy Reads. To get these tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/bsr

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July 11, 2022 By Tarannum Khan Leave a Comment

How Regular Exercise Can Help You Fight Against Infections

Regular 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

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.
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.
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.
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

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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

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