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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  

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Natural Antibiotics That Can Help You Fight Infections

natural antibioticsAntibiotics are the medicines prescribed to treat bacterial infections. Invention of antibiotics has been a boon to medical science with which we can treat a number of bacterial infections that can be fatal. But the fact that overusing antibiotics can lead to ill-effects and lower natural immunity cannot be denied. There are certain infections which can be easily taken care of by the “Natural Antibiotics” commonly found in our kitchen cabinets. In this article, I am going to share a few most important natural antibiotics. These “Natural Antibiotics” boost your immune system and we all know, only good nutrition and a well-balanced diet can help our body fight against infective agents.

Natural Antibiotics That Fight Infections 

1. Onion, Garlic and Ginger
Let’s begin with the frequently used food items used in preparation of gravy i.e. Onions, Garlic and Ginger. Onions and garlic do more than just add flavor to food. They are packed with immune-boosting nutrients which inhibit the growth of potentially harmful bacteria. Ginger extract reduces inflammation in those with conditions like rheumatoid arthritis, inflammatory gut disease, gastric ulcers, asthma, and certain cancers. One point to be remembered here is, we can get most of the benefits of garlic only when it is crushed or chewed. Very few of us know when sulphur compounds (from onion and garlic) are combined with Zinc, the outcome is strong immunity. Sulphur compounds help to boost absorption of the zinc that’s found in whole-grain foods. Good Sources of Zinc include: All whole grains, including brown rice and whole-grain breads; legumes. An excellent combo idea you can use: Brown (or wild) rice with caramelized onions. 

2. Add Some Spice
Now, coming to the spices which we add to get flavour. But honestly, more than flavor, they all serve a very useful purpose. First, comes Turmeric! Many of us are already drinking turmeric milk daily knowing its magical powers. Turmeric contains curcumin which is highly anti-inflammatory in nature. It not only boosts immunity but is an effective pain-killer too. Another useful medicine in our kitchen pharmacy is Cinnamon, which is loaded with powerful antioxidants! In addition to improving immunity, it also helps in improving heart health, blood sugar levels and brain health. Only a pinch of cinnamon should be used at a time and not more than half a teaspoon a day. You can add cinnamon to your milk, tea or sprinkle over the salad. Next, comes Black pepper, which may help increase the good bacteria in your gut – which eventually helps improve your immunity.  Try this combo for a sore throat: Mash 1 inch piece of ginger, 2 peppercorns, cinnamon and 1 star anise. Boil and sip hot with 1/4 tsp organic honey. Works like magic! 

3. The Kitchen Garden
Now let’s move to our kitchen garden’s grace, Tulsi/Holy Basil. It protects against nearly all infections from viruses, bacteria, fungi, and protozoa. Another way to help a sore throat heal: boil tulsi seeds and ginger in water and drink this after straining.

4. Don’t Forget Vitamin C
Believe me, if you include vitamin rich foods daily in your diet, you will not require Vitamin C in the concentrated form. Sources include amla, green, yellow and red peppers (red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene which helps keep your eyes and skin healthy), sweet potatoes, mangoes, melons, oranges, strawberries, tomatoes, papaya, broccoli and citrus fruits such as oranges, lemons, limes, and grapefruit. Vitamin C helps combat anemia too. Combining vegetarian sources of iron like chickpeas, sprouts, etc. with vitamin C–rich foods like lemon helps to enhance the uptake of iron. So, next time, you have chickpeas/sprouts, don’t forget to squeeze some lemon juice on them.   

5. Fermented Foods
Foods like Yogurt, Curd, Buttermilk (plain kind), Fermented rice, Apple cider vinegar, Miso, Sauerkraut (chopped pickled cabbage), Kimchi (spicy pickled cabbage), Kefir and Kombucha tea have live microorganisms and when taken in sufficient amounts, they can help restore the natural balance of gut bacteria by improving gut flora and prevent, as well as treat multiple gastrointestinal infections. 

Other antibacterial foods we can store in our kitchen are green tea, whole oats (rolled or steel cut), cold pressed coconut oil, cardamom, cloves, honey, thyme (ajwain) and rye. Honestly, the list is very long. Just remember, “Let food be your medicine and the kitchen, your pharmacy!” They are not the substitutes of any medicine but deserve a fair trial and if taken when the very first sign of an inflammation appears or along with prescribed medicines, all these could be really effective in either stopping the progress of a disease or cutting short the duration of illness. Moreover, if you are consuming them on a regular basis, your immunity is good enough to fight any infection. 

NOTE: People on blood-thinning drugs should seek advice from their physician before having garlic and cucurmin because they have some blood thinning properties. 

We hope this article on Natural Antibiotics helps you include them in your daily routine. Do let us know your thoughts in the comments below! For more on nutrition and immunity, check out Healthy Reads.

To get these tips directly from your GOQii Coach, and to learn more about nutrition and building immunity, sign up for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce 

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Foods That Are Bad For Immunity According To Ayurveda

Bad For ImmunityWhile 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 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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 

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5 Ways to Improve Immunity Naturally

improve immunity naturallyWith the Omicron variant looming over our heads, there’s one very important thing to realize – the virus attacks people with a compromised or low immune system. A strong and properly functioning immune system helps by protecting you in your daily life as you come into contact with germs and bugs from other people, pets and the environment around you. Without a healthy immune system, you could pick up infections and infectious diseases more easily, and the effects could be serious – even fatal. So let’s look at ways in which we can improve immunity naturally! 

Tips to Improve Immunity Naturally

1. Healthy Diet
Following a HEALTHY DIET rich in ANTIOXIDANTS is essential to supporting your immune system. Include more fruits and vegetables, as they are rich in antioxidants. They help combat free radicals—chemicals by products known to damage DNA and suppress the immune system. A few examples of immunity building food items includes – Citrus fruits, Lemon, Amla, Kiwi, Papaya, Bell peppers, Broccoli, Mushrooms, Spinach, Garlic, Ginger, Turmeric, Yogurt, Nuts and Seeds, Seafood and Green Tea. 

Choose healthy fats (such as the omega-3 fatty acids available in oily fish, flaxseed, and canola/soya bean oil) over saturated fats (found in meat and dairy products). Also, healthy fats may help increase your body’s production of compounds involved in regulating immunity. Drinking plenty of water helps our cells operate efficiently and allows the body to process food and eliminate waste. Reduce your intake of Alcohol and avoid smoking as well. 

2. Regular Exercise
Incorporating a regular workout regime, in your daily routine, has been scientifically proven to boost our immune system. Research continues to support a link between moderate, regular exercise and a healthy immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones (Stress hormones) that temporarily lower immunity. If you are training for ultra-endurance events, a key component of your training should be including enough rest and recovery days to allow your body (immune system) to recover. 

3. Reduce Stress
Chronic stress can leave you with a low immunity by suppressing the immune response of your body as it releases the hormone cortisol, when in a stressful situation. Cortisol interferes with the T-cells to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against various pathogens. To keep your stress levels in check, you should follow the practice of Yoga, meditation or deep breathing in your regular routine. Take up a hobby or involve yourself in some recreational activity.  Talk to friends/ family about your concerns and seek professional help, if required.

4. Sleep Well
Another healthy habit vital to preventing sickness is getting a full eight hours of sleep each night. Sound and sufficient sleep help regulate the immune function. Several studies have shown that those who sleep less than six hours per night or who have a sleep disorder were more likely to have colds and other respiratory infections. Try to sleep for 7–8 hours and avoid having a late-night too often.

5. Good Hygiene
The first line of defence against germs is following good personal hygiene! It lowers your risk for diseases and illnesses commonly spread through viruses and bacteria. Your hands come into contact with bacteria/virus every time you cough, use the restroom, touch your pet, or touch surfaces such as stair railings used frequently by others. Failing to wash your hands and body regularly can cause the bacteria/virus to multiply, increasing the risk for infection and other health problems. Here’s the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

You can stop an infection before it begins and avoids spreading it to others with these easy measures: 

  • Wash your hands with soap and water before preparing food and after using the restroom, after coming back home from or whenever you feel they are dirty. 
  • Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. Eat as little or no junk food at all! Hope these tips help you witness the change in your body’s strength to fight illness.

To get these tips and more directly from a certified GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr 

Improve immunity naturally and #BeTheForce! 

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