There was a time when ordinary people, also known as "aam junta", did not care about terms like immunity boosting, immune response, immune booster, immune health or even social distancing, for that matter. With coronavirus pandemic gripping the world at full speed and force, every country leader is talking about healthcare, especially about where we take control of our well being.
The immune system is not as complex as we feel; simple, convenient and Cheap at-home hacks are available to make immunity a daily science. Our immune systems can function at an optimum level if we take care of our bodies daily dietary needs in a holistic manner. In this blog, we have covered some daily habits and readily available food items that one can incorporate to strengthen their bodies to fight against viral infection.
Immunity boosting Foods
The following list of foods, drinks and daily habits have varied health benefits if followed daily for maximum results.
Turmeric Milk [Golden Milk aka curcumin milk]
Turmeric in Milk, also known as Haldi Doodh or Golden Milk, is a powerful antioxidant that is also anti-inflammatory and antibacterial in nature. It is known to detox the liver, aid in weight loss, help with pain, common cold purifies the blood, and even promote better sleep. Try this #ancestralwisdom and lead a healthy lifestyle.
Almonds, Brain Immunity strategy
Indian Ancestral Wisdom: 7 almonds a day is an excellent health hack known to be rich in antioxidants, vitamin e aid in weight management, lower cholesterol level, make us mentally alert, regulate blood sugar and blood pressure.
Lemon & Honey, a great way to start your day
Indian Ancestral Wisdom: Citrus fruits such as Lemon mixed with Honey in water is a great way to kick-start the day. This healthy concoction high in vitamin c detoxifies the body, aids in digestion, clears the skin, and even boost energy levels.
Eat your fruits, Don't drink them
When we can choose the fruit itself, why do we need to #juice the fruit? We lose all the fibre when juicing the fruit. What's even worse - that most juice brands have added sugar. Next time read the Back of the pack and nutritional information. Cold-pressed or not, we still don't get the #fibre.
Avoid sugar to avoid poor immunity
Sugar is supposed to be a condiment, not a diet staple. Why do we look for alternates - brown sugar, palm sugar, fructose, or even stevia. Sugar is still sugar. Stay within daily consumption limits of sugar for a healthy,
Choosing your daily bread for daily immunity
Which one would you instead choose? We have moved from #whitebread to #brownbread - it is one small step in the right direction. But, selecting a #wholegrain bread gives us the nutrition of fully intact # grains. Choosing #multigrainbread is another good choice - but there is no guarantee that #multigrain bread is made with 100% whole grains or free of refined #grains. Let's read the ingredients and be more aware of the foods we eat.
Eat More of Good Fats, not Bad Fats.
Good Fats vs Bad Fats: We can make a better choice. Eat more good fats instead of bad fats. Fats are an essential part of a healthy diet. Avocado is an example of Good Fat but not locally available in India. Ghee and Eggs are other examples.
Make your salt Pink?
Table Salt vs Himalayan Pink Salt - We can make a better choice. Let's eat more #pinksalt that is rich in 84 essential minerals, a good source of magnesium, and promotes a healthy pH balance. #Tablesalt, on the other hand, is heavily processed and may contain additives/preservatives. Retains only 2 minerals - sodium and chloride. The more conscious we are about our food choices, the better we can live later in life.
Golden Rules of Healthy Living
Golden Rules of Healthy Living is balancing 80:20, where 80% of focus should be on #Nutrition and 20% focus should be on #Exercise. Your goal may be to lose weight, gain weight, become healthier, stay fit or anti-ageing - the same rule applies. Try to tip the balance between the calories you consume and the calories you burn.
Golden Rules of Healthy Living is balancing 80:20, where 80% of focus should be on #HighIntensityWorkout and 20% focus should be on # Warm-up. Warm-up is an integral part of your #fitness regime and mustn't be avoided.
Golden Rules of Healthy Living is balancing 80:20, where 80% of the time we should eat nutrient-rich foods, thus indulging in foods we crave for other 20% of the time.
Everyday superfoods to boost your immune function
Vegetables - Broccoli, Bell Pepper, Asparagus, Beetroot
Spices, Condiments - Lemon, Garlic, Turmeric
Fruits - Kiwi, Grapefruit, Walnuts, Blackberries, Tomato
Jaggery is better than other sugars
Did you know that Jaggery, also known as Gur, has numerous benefits? It is rich in minerals, iron and fibre. It is a beautiful blood cleanser. In addition to regulating Blood Pressure, it is excellent for maintaining #guthealth.
If you can, try using Jaggery instead of table sugar for a week, and you should see significant positive effects on your overall health and skin texture.
If you eat mindfully, it is a sign that you love your health. And we immensely respect you for that.
Mindful eating makes us watchful about what we eat. It aims to transform our relationship with food by focusing on the hows and whys of eating, encouraging a more holistic perspective. Ultimately, this means we can better understand what foods nourish us and what foods help us stay healthy. While also encouraging a deeper appreciation of every meal, every mouthful, and every ingredient.
If you prioritise your health & food intake combined with a little bit of exercise's, here's to self-care and here's to eating with awareness.
Nourish your body with good food, Nourish your mind with fulfilment and nourish your heart with satisfaction.
Real fitness is fitness from within
If you understand that health comes from within, it is a sign that you do a lot for your health. And we immensely respect you for that.
Real fitness is how you feel on the inside. Not being breathless after taking the stairs, constantly feeling positive and uplifted and having higher immunity. Fitness is about being "fit" from within.
Changing the focus to nurturing your body rather than changing your body's shape/size can help in the long run. What we decide to consume and put in our body really defines our health and wellness. The goal is to be solid and sound from within. Not just vanity but wellness too.
Fitness and Regular exercise Plan
If you frequently take the staircase instead of an elevator or boring escalator, it is a sign that you love your health. And we immensely respect you for that.
We've all heard the advice to take the stairs rather than the elevator. Climbing stairs makes sense for your general health. Still, it also happens to be one of the best things you can do to get in great shape, lose weight, and attain peak cardiovascular efficiency.
Here are a few benefits you absolutely need to know -
• Muscle Tone - Climbing stairs provides a targeted exercise to the gluteus, thighs, hips, and abdominals. You are working your lower body with rapid repetition that moves your legs through a complete range of motion.
• Bone Strength - Stair climbing is a weight-bearing exercise. That's because it pits us against the force of gravity. In so doing, it enhances your bone density.
• Weight Loss - Health Experts say that climbing around 8 flights of stairs on an everyday basis can burn many extra calories in your body and make you feel active and energetic.
Take this small step today, get moving, climb up to a healthier tomorrow. Don't forget the sun, it's a natural source of vitamin D.
Authored by: Padmaja Rai
About the Author: Padmaja is a healthcare consultant and avid fitness enthusiast. She holds a masters' in bio-innovation and rare diseases from University of Pennsylvania. She is a firm believer in ancient Indian holistic healing.