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9 Bad Habits That Are Affecting Your Immunity

immunityWith the second wave of the pandemic, it becomes increasingly important to take care of one’s health. While there is no cure for the virus, building immunity can be an effective preventive measure you can take along with the vaccine to ensure that you remain healthy. While we have discussed things we should do in order to improve immunity, today, let’s discuss bad habits that are destroying your immunity. 

9 Bad Habits That Destroy Immunity 

  1. Not Getting Enough Sleep: Adequate sleep helps the body rest and prepare to fight infections, bacteria, viruses, and other triggers. If you aren’t getting enough sleep, your body doesn’t have the chance to fight diseases as effectively,  Aim for 7-8 hours of sleep daily to keep the immune system at its prime.
  2. Lack of Exercise: Exercise plays a significant role as this is a very powerful stimulant of the immune system. It enhances the ability to create antibodies and T-cells, which are white blood cells that help the body fight disease. As little as 30 minutes of walking for 5 days a week can help your immune system perform at its best. You can also try these exercises: https://goqii.com/blog/5-simple-exercises-you-can-do-at-home/  
  3. Poor Nutrition: Quality of food is very important and often overlooked cause of immune depletion. Our food supply contains many unhealthy, toxic chemicals which can cause havoc in our bodies. Over time, this depletes the immune system, and if not corrected, will continue to get worse.  It can also cause you to be overweight, a condition that makes you more susceptible to disease. A healthy diet should include plenty of fruits, vegetables, whole grains, and low-fat milk. Try these foods to build your immunity: https://goqii.com/blog/7-foods-that-boost-immunity/ 
  4. Stress: High-stress levels can create a hormonal imbalance in our body, weakening the immune system and making us more susceptible to illness. Stress produces the hormone cortisol which impairs the function of infection-fighting T-cells. To de-stress and stay healthy, we must exercise for 30 minutes a day or practice deep breathing and meditation— all these can diminish the effects of stress.
  5. Excess Alcohol: Regularly overindulging in alcoholic drinks can have a negative effect on our immune system. Drinking too much can wear away the linings of our mouth and oesophagus. It also makes our white blood cells less effective at attacking harmful bacteria and lowers our body’s ability to produce cells that identify and kill bacteria and viruses.  
  6. Smoking: damages the first lines of defense, the linings of our mouth and our nose, which are actually part of our immune system. This makes us more susceptible to cold and flu. Our lungs can be very badly affected by smoking. Coughs, colds, wheezing and asthma are just the start. Smoking can cause fatal diseases such as pneumonia and lung cancer. Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease (COPD).
  7. Not Drinking Enough Water: Our body needs water for every function it performs and so does our immune system. It needs proper hydration to function. Water flushes out harmful toxins and helps our body fight off infection. Plus, it affects our energy levels and even the quality of our sleep. Drinking 3l of water regularly helps one stay well hydrated and healthy. 
  8. High Sugar Intake: Sugary snacks are also bad for our immune system. The blood cells need vitamin C to fight off viruses and because glucose (from sugar) is so similar in structure to vitamin C, when we ingest too much sugar it actually starts competing with vitamin C for space in our immune cells. Thereby limiting our intake of sugar can help to keep our immune system fighting fit. To satisfy your sweet tooth, eat a piece of dark chocolate or dates or sweets made from jaggery. 
  9. Frequent Use of Supplements: A proper balanced diet provides us with all the essential nutrients. We should opt for supplements only when excessive deficiency is seen and it must be stopped after having a prescribed dosage. Too much of supplements may interfere with normal bodily functions, leading to side effects such as nausea, diarrhoea, stomach cramps, gastrointestinal issues, fatigue and probably mild nerve damage.

If the above-mentioned habits have been a part of your daily lifestyle, you need to stop indulging in them now! It’s time to make a complete lifestyle change, build immunity and focus more on preventive healthcare. 

We hope this article helps you! Do leave your thoughts in the comments below. For more topics and information on coronavirus, building immunity, home workouts and nutrition, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/wssu 

#BeTheForce 

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Healthy Ayurvedic Concoctions To Boost Immunity

ayurvedic concoctionsAyurveda, the “Science of Life” is an invaluable treasure to India from our ancestors which is trending even in the second wave of the current pandemic. According to classical texts, the aim of Ayurveda is “To maintain the health of a healthy person through prevention and to treat the health issues of a sick person”. Our body needs to maintain good metabolism and immunity to fight against foreign invaders like germs and other external disease-causing factors. So, it is critical for us to maintain and boost our immunity on a regular basis to maintain our health. Ayurvedic concoctions are the best and easy choice to make at home yourself and have it frequently.

Ayurvedic Concoctions can be basically made with dry herbs, or dry herb powders or some of the fresh herbs too. As the herbs are boiled in water, the water absorbs all the therapeutic properties from the herbs making it better for digestion and absorption into our body.

5 Varieties of Ayurvedic Concoctions For Immunity 

1. Turmeric-Pepper Concoction

Ingredients:

  • Turmeric powder –  ¼ tsp
  • Black pepper Powder –  ¼ tsp
  • Jeera –  ¼ tsp
  • Water – 1 glass
  • Lemon – 1 tsp 
  • Himalayan Pink salt/Sea salt/Rock salt  –  ¼ tsp

Method: Mix turmeric, pepper and jeera in water and boil it for 3-5 mins to bring it down to 1 cup of concoction. Add lemon and salt before you sip the warm concoction.

Benefits: 

  • The Cucumin in Turmeric is anti-inflammatory and has an immune modulatory effect which enhances metabolism and boosts immunity.
  • Piperine in Black Pepper enhances the absorption of curcumin making it a good combination with Turmeric. It is a rich antioxidant that prevents cell damage, increases  the absorption of essential nutrients like calcium and selenium, helps in easy digestion, and controls blood sugar levels.
  • Jeera is a great source of iron besides potassium, helps in building immune system
  • Lemon, high in Vitamin C can fight against bacterial and viral infections by enhancing immune system

2. Fenugreek-Coriander Concoction

Ingredients:  

  • Fenugreek/Methi seeds – ½ tsp
  • Coriander/Dhaniya seeds – ½ tsp
  • Water – 1.5 glass
  • Milk (Optional) – ¼ cup
  • Jaggery –  ¼ – ½ tsp 

Method: Soak Methi and Coriander seeds in 1.5 glass of water for 30-60 mins. Boil it for 5-8 mins to reduce it to ¾ cup. You can add milk at this stage and boil it for 1 more minute. Turn the heat off and add jaggery just before drinking.

Benefits:

  • Methi/Fenugreek may help to reduce the risk of bacterial fungal and viral infections. It generates heat in the body and is excellent for Kapha dominant people with weaker immunity.
  • Coriander has powerful antioxidants that prevent cellular damage caused by free radicals.
  • Jaggery is a natural sweetener rich in iron, zinc, and selenium.

3. Pomegranate Peel Concoction

Ingredients:

  • Peel of half pomegranate
  • Raw Honey – 1 tsp 
  • Water – 1 glass

Method: Boil a glass of water. Put the pomegranate peel in the boiling water. Let it boil for 3 minutes. Turn off the heat and cover it for 15 minutes. Add 1 tsp of honey to the concoction, before you sip it warm.

Benefits:

  • Pomegranate peels help in restoring overall health. It acts as a liver detox. It soothes sore throat and stomach infections. It helps in dental hygiene and promotes healthy cell growth.
  • Pomegranate peels can be dried and stored as a powder or peel to use it for a long time.
  • Raw honey has healing, antibacterial and antiseptic properties. Phytonutrients in honey can boost the immunity.

4. Licorice-Ginger Concoction 

Ingredients:

  • 1 inch Licorice root or ¼ tsp of licorice powder
  • 2-3 slices of ginger or ¼ tsp of ginger powder / ginger paste
  • Water – 1 glass
  • Raw Honey – 1 tsp 

Method: Heat 1 glass of water. Add ginger powder and licorice powder. Bring it to a boil and simmer for 15 minutes. Add 1 tsp of honey before you enjoy this concoction.

Benefits: 

  • Licorice Cleanses respiratory system as it is a strong decongestant, a natural remedy for cold, cough, sore throat, and flu
  • Ginger is a powerful antioxidant, anti-inflammatory in nature and helpful in reducing cough. It also enhances the immune response and is good for digestion

5. Onion-Cinnamon Concoction

Ingredients:

  • Onion – 1 small (diced) 
  • Cardamom Powder – ½ tsp
  • Cinnamon Powder – ¼ tsp
  • Water – 2 cups 
  • Jaggery – 1 tsp 

Method: Bring 2 glasses of water to boil, add all the ingredients and bring it down to 1 cup of liquid.  Simmer for 15 mins and sip it while it is warm.

Benefits:

  • Onions are rich in flavonoids that help in fighting infections and inflammation. It is extremely useful in strengthening the capillary walls of the lungs and prevents the damage of bronchial tubes in any respiratory infections
  • Cardamom and Cinnamon are anti-inflammatory and effective remedies for cold, and flu as they impart warmth to our body. Both spices are among the ingredients in most commonly used Ayurvedic cough medicines like Sitopaladi churna and Thaleesapatradi churna.  

These Ayurvedic Concoctions can be consumed once at any time of the day for about 2-3 days in a week preferably with a gap to maintain the metabolism and boost the immunity. Children under the age of 12 can have ½ a cup of any of these. People with diabetes should be cautious about the amount of honey and jaggery that they add – lesser the better. These are just preventive remedies and effective with mild symptoms of flu or cough and cold. Medical advice is always suggested with moderate to severe symptoms.

Before trying any of these, do consult your doctor in case you have any allergies. Try these Ayurvedic Concoctions at home and let us know your thoughts in the comments below. For more Ayurvedic Remedies or immunity boosting tips, check out Healthy Reads or tune in to GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/wssu

Stay home, stay safe, boost your immunity and #BeTheForce

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Tips To Support Your Immunity During Winter

support your immunityWith the onset of winter, there’s always that one person at home who catches a cold and spreads it to the rest of the family members due to the close proximity. Infections spread easily during winter and given the ongoing pandemic, it has become quite important to support your immunity and avoid cough, cold and flu. But, is there a way to support your immunity naturally? Let’s take a look! 

Support Your Immunity Naturally 

  1. Improve gut health as your gut is your second brain. Any disturbance in gut health will affect your immune system. Prebiotics and probiotics together help keep the gut healthy. Prebiotics in simple terms is the food that feeds the friendly bacteria in the gut. Garlic, onion, leeks, asparagus, bananas, barley, oats and flax seeds all help increase gut friendly bacteria and improve the immune system. On the other hand, probiotics are living microorganisms which give health benefits when taken orally. Probiotic foods include sauerkraut, yogurt, Kimchi and tempeh.
  2. Eat Seasonal and dark coloured fruits and vegetables which are rich in antioxidants and vitamin C like oranges, sweet lime, amla, guava, apple, sweet potato, ginger, carrot and beetroot. You can also have sea buckthorn juice which is the best known source of vitamin C having 12 times more vitamin C than an orange. These foods help us keep our moisture levels and prevent dryness due to seasonal changes.
  3. Get your daily dose of Vitamin D: As there are less food sources of vitamin D, getting a good amount of sunlight, at least 20 minutes during the day, between 9am to 3pm or including supplements to maintain your vitamin D levels is very important, especially if you are living in an area with severe cold. Low levels of vitamin D can lead to low levels of mood boosting hormone, mood swings and depression.
  4. Supplement your regular diet with immune boosting herbs like ashwagandha, tulsi, turmeric, cinnamon, cardamom, methi seeds and ginger. The list is endless! These foods help us keep warm, improve gut health, reduce inflammation and also manage stress – all of which keeps our immunity at optimum levels.
  5. Get adequate sleep of 7-8 hours: When we sleep, we give our body a chance to repair and restore itself to optimal levels. It helps you gear up for the next day’s activities. Good sleep also means fewer cravings for unhealthy food, better management of stress, less hormonal variations and weight gain.
  6. Have well-balanced meals and avoid junk and unhealthy sweets in large quantities as they cause inflammation and increase your risk of infection. Including a lot of sugar in your diet also reduces the white blood cells ability to attack invaders. Having a lot of sweets also leads to more production of free radicals, which increases inflammation and lowers immunity.
  7. Exercise regularly: Aim for 30 minutes of exercise at least 5 days a week as it improves metabolism and blood circulation. This makes it easy for the body to digest food and improved blood circulation makes it easy for cells to absorb nutrients from it. Exercising regularly also helps improve cardiovascular health, manage BP and avoid many lifestyle diseases. Exercise helps us manage our weight as being overweight impairs immunity.
  8. Quit smoking and keep a check on alcohol intake: Nicotine is known to suppress neutrophil’s ability to kill pathogens, leading to tissue damage and inflammation. Research also proves that the brains of smokers have weaker neuro-immune response to infection and inflammation. Alcohol intake kills the healthy bacteria in the gut, triggering inflammation by altering the microbiome of the gut. It also destroys the cells of the immune system which leads to increased risk of serious infection. Alcohol also disrupts the body’s critical functions as the body does not have the ability to store alcohol as it does with other nutrients like carbohydrates or fats. So the moment one consumes alcohol, all the body’s energy is concentrated in breaking down the alcohol and sending it to the liver for further metabolism. 

We hope this article helps you support your immunity and stay strong during winter. Do leave your thoughts in the comments below! For more on immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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Effective Tips to Boost Your Immunity

boost your immunityAs we prepare to welcome the monsoons, along with the ongoing pandemic, the change in season might affect some of you as you may show symptoms of cold and flu. During this time especially, it becomes important to protect your body against any illness or disease caused by bacteria or viruses. The best way to prevent cold and flu is to boost your immunity! 

Types of Immunity 

  • Specific Immunity: Is related to specialized cells located throughout the body like thymus, lymph nodes, bone marrow, spleen, lymphoid tissues, etc. which respond to invasions of foreign materials/microorganisms like bacteria, virus, fungi produced by or entering the body.
  • Non-Specific Immunity: Is related to the physical barriers like skin and mucous membrane. They form the first line of defence against the entry of microorganisms or foreign substances in your body.
  • Others: These include mobile cells like leukocytes and lymphocytes. They are released in the blood and carried to the site where they are needed when any microorganism invades the tissue.

How To Boost Your Immunity 

Each person has a different spectrum of immunity ranging from good to bad. But there are certain things you can do to try to boost your immunity. 

  • Have Nutritionally Adequate Meals: There are supplements in the market claiming that they increase immunity. However, it’s best to do so by consuming foods that boost your immunity. A healthy immune system is dependent upon a healthy eating pattern. Malnourishment leads to low immunity as nutrients like zinc, selenium, iron, copper, folic acid and vitamins like A, B6, C and E are needed to maintain an optimum immune system. Some foods that boost immunity are Vitamin C rich foods like oranges, grapes, kiwi, pineapple, lemon, etc, along with broccoli, ginger, garlic, turmeric, green tea, etc.
  • Boost Gut Health: Gut health is directly related to our immunity. The healthier the gut, the healthier the immune system. Adding prebiotics and probiotics like yogurt/buttermilk/curd, garlic, onion, apple, bananas, oats, flaxseeds, wheat bran, apple cider vinegar, Kombucha, Isapgol, etc. to your diet as they boost gut health, which in turn boosts your immune system. As they have good bacteria, they prevent digestion issues as well. For healthy digestion, make sure you avoid too spicy and junk foods, avoid long gaps between meals, hydrate yourself well, be on the move throughout the day, have a light dinner and keep stress away. Also have lots of fibre in the form of raw fruits and salads, oats, nuts, etc.
  • Get Active: Exercising regularly for at least 20-30 minutes helps to bring in a healthier you by improving bones, muscle and joint strength. It prevents various metabolic disorders like diabetes, cardiac issues, etc. It also increases blood circulation which allows the proper functioning of T cells – which is a type of white blood cell that guards the body against infections to work efficiently and prevent us from getting any kind of viral infection or disease. A regular workout schedule even reduces stress which is a major contributor for low immunity.
  • Curb Alcohol & Smoking: Alcohol and smoking are scavengers of our immune system. Try to limit the intake of the same to avoid cold or flu as they affect the liver and lungs respectively which helps in detoxification. They lead to medical problems like cardiac issues and blood pressure, which if uncontrolled, leads to cardiac attack. Smoking leads to respiratory tract infections like tuberculosis and bronchitis and alcohol also leads to fatty liver and in severe cases, leads to liver cirrhosis. Drinking and smoking also leads to cancer.
  • Get Sufficient Sleep: Make sure that you get at least 6-8 hours of sleep everyday as enough sleep helps our bodies recover from everyday stress, both physical and mental. If you feel that your sleep is disturbed, try to be active throughout the day, avoid caffeine or alcohol before sleeping, keep the bedroom cool and keep the electronics away before sleeping and do some deep breathing or unwind yourself. 
  • Reduce Stress Levels: Stress is directly linked to our immune system as it secretes cortisol which interferes with the functioning of T-cells. To keep your stress in check, practice yoga, meditation, socialize on the internet and practice positive thinking or deep breathing in your regular routine.
  • Maintain Good Hygiene: Wash your hands for 20 seconds under running water frequently in a day with soap or use a hand sanitizer with alcohol to disinfect yourself from germs frequently. After entering the house, make sure to immediately wash hands with soap to avoid infection. Wear a mask as instructed by WHO if you’re stepping out. Also, make sure to wash raw fruits and vegetables before consuming them.

Good immunity is the pillar of a healthy body and very important for providing longevity to life. Try the above tips and boost your immunity to live a long and healthy life. For more tips on immunity, check out Healthy Reads or view LIVE sessions by experts on GOQii Play. Do leave your thoughts in the comments below. 

Stay home, stay safe, boost your immunity and #BeTheForce 

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