Boosting Immunity- Covid 2020

Boosting Immunity- Covid 2020 Naturally with Simple Nutrition

During these tough  times, the immunity of our body is the only thing which will help us tide over this viral attack.

Low immune system will make us more vulnerable to all diseases. Strong bodies can fight back more easily.Experts have commented that this is fatal for people who have a weakened immune system and have chronic existing medical conditions like Diabetes, heart issues etc.

How do we build immunity in today’s time You may know it all, but time to practise it honestly with family now.

1   Eat the right foods & with good hydration.

2.    Build Personal Hygiene.

3.    Reduce Smoking.

4.    Be active and do regular exercise.

5.    Manage Stress.

6.    Sleep well

7.    Reduce Alcohol intake.

Nutrition

 Increase protein intake. During virus attacks, the cells of the body get destroyed and make us weak. Protein does the job of building and recreating the cells to make us stronger. Hence important to have protein in every meal that we take. Some easy protein sources.

o  Yoghurt or curd or butter milk,

o  Lentils, beans , pulses.

o  Nuts & Seeds

o  Eggs

o  Fish & lean meat.

   These are certain foods which help us improve our immunity

1.    Ginger

2.    Turmeric

3.    Garlic

4.    Cinnamon

5.    Nuts like almonds /walnuts- have 8-12 pieces of almonds or 3-4 pieces of walnuts daily.

6.    1 teaspoon of sunflower, sesame seeds or pumpkin seeds

  A very good immunity boosting powder that I recommend and you can make at home .

Take

1.    cinnamon -½ tsp

2.    Nigella seed -½ tsp ( Kalonji)

3.    Crushed black pepper-- 1/3 tsp

4.    Carom seeds ½ tsp

5.    Turmeric – 1/3 tsp

Mix the above well. Take 1tsp of this mixture, add ½ tsp of ghee or virgin coconut oil and add 1 tsp manuka honey. Have this mixture early morning every day.

Spices & Condiments – How to intake in daily diet

Add Ginger, garlic to your soups/stews or khichdi or dal preparations as a way to consume it daily. Add to your pasta, pesto or to your salad.

Fruits 2-3 servings daily and include-papaya, guava, kiwi, berries, oranges, pomelo & citrus fruits.

Apart from food, daily exercise is critical – 30min of brisk walk is good enough. Improves metabolism and releases happy hormones.

Have enough sleep. Good quality sound sleep helps in reducing stress and improves the body's healing power. Sound sleep helps build antibodies and cells  to fight against infection.   

Regular deep breathing exercise to improve lung capacity and oxygen intake into the body.