7 Foods That Will Boost Energy Fast

Want More Energy? Here Are Seven Foods That Boost Productivity

  • April 10, 2021

In light of the stress caused by the pandemic, most of us can agree that we frequently feel uninspired, low on energy, and sometimes experience brain fog. Keeping energy levels high depends on the quality of food you’re eating. Whole, plant-based foods are converted to long-lasting energy that you can burn all day long, whereas simple carbs are quickly burned and may cause you to crash early on in the day. According to Harvard Health, the best kind of food for energy is “a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils.”

Whether you want to get your morning off to a positive healthy start or you need a mid-afternoon pick-me-up, these seven healthy foods will boost your energy and have you dancing through the day in no time.

1. Beets

It seems appropriate to have beets as the first item on this energizing list. Officially known as beetroots, these popular dark reddish-purple root vegetables are enjoyed worldwide. There are numerous health benefits to eating beets and they are a great way to keep your energy up. In fact, many athletes eat beets specifically because of their energy-boosting abilities. Nitrates occur naturally in beets, which in turn can help improve the productivity of your body’s energy-producing cells called mitochondria. Beets are also packed with essential vitamins and minerals such as folate, magnesium, potassium, iron, fiber, and vitamin C while being low in calories.

This root veggie can be boiled, roasted, slow-cooked, pickled, or even eaten raw sliced thinly, or peeled with a peeler in twirly strips as a salad topper. Add roasted or cooked beets to tacos, over grains, as a side to rice noodles, or even whip them up in a smoothie.

2. Oatmeal

This versatile whole grain breaks down to become energy that is slowly absorbed by your body throughout the day. Oatmeal and oats differ slightly and there are several different kinds. After the oats have been processed, the bran and germ remain intact and their high fiber content can help improve digestion. There are regular oats known as ‘old-fashioned’ oats or rolled oats, quick oats, instant oats, and steel-cut oats; it all goes back to how they are sliced in different ways after being steamed and flattened. Oats are a healthy complex carbohydrate, a good source of vitamins and minerals, contain protein, and help keep you full for longer. Many athletes are fans of oats and have been known to eat them before sports as they are slower to digest and will supply energy evenly.

Overnight oats are a popular breakfast in our home and there are numerous delicious recipes to choose from such as this one.

3. Lentils

Lentils are a staple in our home. These edible seeds from the legumes family are sometimes categorized by color. I prefer the organic orange lentils, often called red lentils (they look orange to me!). The most common lentils are brown lentils and other varieties are green, yellow, Puy, and tiny black ones called Beluga. Lentils are packed with protein (over 25 percent!) and perfect for vegans or vegetarians if you are looking to replace meat in your meals. Due to lentils fiber, complex carbohydrates, and source of iron that sends oxygen throughout your body, they are important for energy levels as well as metabolism. Their high fiber content slows down the process of turning carbs into glucose in the blood and helps prevent blood sugar spikes that leave you feeling tired. Lentils are also low in fat and calories making this energy-boosting food a nutritional powerhouse.

We eat red lentils plain they are so good! No need to soak them first, just rinse them off and boil them in water for about five minutes. (One cup of dry lentils to about 3 cups of water). Once cooked, I sprinkle with pink Himalayan salt. Want something more creative? Lentils are great in casseroles, stews, or Indian Dahl.

4. Bananas

Okay, come on, who doesn’t love bananas? But did you know this popular fruit also gives you loads of energy? Bananas can help improve energy levels because they are an excellent source of complex carbs and contain a good amount of fiber. They also contain potassium and vitamin B6, which can help improve energy. In addition to this, bananas contain amino acids and minerals to give you a boost. They are also a good natural source of sugar and are the perfect food to eat before a workout, hike, bike ride, or walk. Bananas may also help you feel more full so go on and make it a double banana day – have one first thing in the morning and later on as an afternoon snack.

Of course, you can just peel and eat, or click here for a Peanut Butter Banana smoothie recipe or here for an easy oatmeal vegan banana bread recipe.

5. Nuts & Seeds

You likely already know that nuts and seeds are a good source of protein but they are also packed with vitamins, minerals, antioxidants, healthy fats, and fibers. The nutrients in seeds are similar to those of nuts and eating a handful of them together not only tastes great but make a powerful snack. These small but mighty foods are convenient and can increase energy levels while providing a good amount of carbs for a sustained boost throughout the day. There are endless varieties to choose from such as walnuts, cashews, peanuts, almonds, pine nuts, pumpkin seeds, and sunflower seeds.

Eat ‘em plain out of the bag! Other options include sprinkling on top of a salad, baking them into healthy muffins or bread, on top of coconut yogurt, or in a power bar.

6. Sweet Potatoes

Our bodies digest sweet potatoes slowly because they are a complex carb packed with fiber, so once you eat them you will have a steady supply of energy moving forward. Having sweet potatoes for lunch could boost your energy all the way until dinner. This delicious and colorful root veggie contains antioxidants and is packed with fiber, minerals, and vitamins such as vitamin A, B, C, D. Sweet potatoes also have zinc, iron, and calcium and are good for your immune system while promoting gut health.

Some popular ways to eat sweet potatoes are mashed, baked whole in the oven, cut into wedges and baked, fried in an air fryer, or thinly sliced once cooked on toast with avocado. Sweet potatoes are also delicious in wraps and salads.

7. Dark Leafy Green Veggies

Leafy greens such as spinach or kale will promote energy for several reasons. First off they are high in iron, loaded with antioxidants, fiber, and folic acid. Secondly, they contain vitamins A, C, E, and K. Vitamin C helps your body absorb the iron making it a total win for green leafy vegetables. Other dark green leafy veggies to try are Swiss chard, collard greens, and mustard greens – all of which are also a rich source of chlorophyll and low in calories.

While a big hearty salad is an obvious choice, you can also whip up a kale smoothie with at least one cup of healthy greens. Click here for one of our favorites.

Gallery — Star Wars Easter Eggs In Other Movies/TV:

Antibiotics May No Longer Work, But These Herbal Remedy Boost Immune System and Totally Eliminate Staph Aureus, STD, Toilet Infections

Antibiotics May No Longer Work, But These Herbal Remedy Boost Immune System and Totally Eliminate Staph Aureus, STD, Toilet Infections

  • April 10, 2021

Doctors and other medical institutions, have warned that mere toilet infections, if not properly treated can cause staphylococcus aureus, pelvic inflammatory disease (PID), which is one of the major culprit responsible for infertility.

To make it even worse, staphylococcus, STDs and other urinary tract infections comes with painful symptoms such as;

wormlike movement in the body
itching of private part
discharge at the tip of the penis
vaginal discharge
burning sensation in the body
frequent urination

If you are experiencing any of these serious infections, then you are not alone. My husband and I suffered from similar problems for about 3 years. We tested positive to staphylococcus aureus.

So we visited several hospitals, tried expensive antibiotics and used lots of products bought from networking companies just so we could get rid of this staph…

But sadly, the stubborn infection remained in our 
body system for 3 years!

At that time, the infection affected my fertility, destroyed our immune system and made us suffer painful symptoms.
After several trial and errors, I continued searching for a permanent cure until I came in contact with an old time friend, who was a health expert that has now relocated to Canada.

She recommended a NAFDAC Approved herbal treatment that completely cures Staphylococcus, urinary tract infections, and other STDs like Gonorrhea, Syphillis etc.

My advice for you is simple, here are the 3 main things I did to finally get rid of this stubborn staph infection:

1. Stop using antibiotics: Most of the antibiotics drugs sold in pharmacy stores are now ineffective to treat staph due to self-medication practices. Another reason is that staphylococcus infection is now resistant to most of these antibiotics. So, if my advice is stop wasting money on antibiotics.

Instead of antibiotics, lots of Nigerian men and women testify that this herbal remedy works very effectively to treat staphylococcus infections in few weeks of using it.

2. Eat these foods like garlic, lemon, ginger, and honey that are widely known to fight infections, they are natural anti-microbial medicines, and works exceptionally well for boosting immune system.

3. Take herbal medicines that help flush off infections from your body system.
Believe it or not, taking Antibiotics and injection can only suppress symptoms of staph infection, the solution is you have to take herbal medicines that will flush those bacteria from your blood stream.

But the problem is, right now, there are lots of fake and ineffective herbal drugs out there posed only to scam victim of their money.

And I hope you don’t lose your health and money like I did back then trying lots of them.
That is why, one of the herbal treatments that I recommend which helped my family and I cure staphylococcus and other drug-resistant infections is NAFDAC Approved and certified.

As at now, lots of Nigerian men and women have testified that the herbal remedy is highly effective, completely cures staph infection and eliminates painful symptoms within few weeks.

Lots of Nigerian couples are already raving about this herbal remedy, and they have sent in testimonials about how it completely cures staph infections, eliminates painful symptoms, boost immune system and detox your body off harmful toxins within few weeks of using it.

At this point, let me introduce you to the Herbal Treatment Solution that worked for me, and helped me completely cure infections without any side effects at all…

“IMMUNOSIN HERBAL CAPSULES”

Effective Natural Herbal Treatment to Completely Flush off Drug-resistant Staphylococcus Infection, Syphilis, Gonorrhea,
Sexually Transmitted Diseases, Urinary Tract Infections, 
Toilet Infections From Your Body System, Also Helps Boost IMMUNE,
And DETOX to Flush off Toxins from the Body System!

“100% Natural HERBAL REMEDY for Staph Infection, STD and UTI, Toilet Infections, General Body Cleanser, Detox and For Immune Booster”
(Each pack of Immunosin contains 30 capsules)

 

With the virus, pandemic and quarantine, things have changed so much in terms of what is working for clearing off chronic infections like staph aureus, syphilis, chlamdyia, gonorrhea, HPV, etc.
Certainly, most herbs… drugs… injections… and stuffs sold by network marketing companies aren’t working as effective anymore.
That is why you need something…

New And Different

And this is CRITICAL if you’re struggling against stubborn infections that comes with painful symptoms like itching, discharge, internal heat, wormlike movement or sensation…
Or trying to overcome infections that have been inside you for 2 – 10 years, and keeps coming back again!

Today, you need something different. Something “bigger” and “better”…

Immunosin Herbal Capsules have been proven to help boost immune system, detox your body from harmful toxin, general body cleanser, treats feverish conditions and flush off drug-resistant infections such as staphylococcus, syphilis, gonorrhea, herpes, Chlamydia, trichomoniasis, STDs and other toilet infections etc.

It’s purely herbal, NAFDAC Approved and certified, and it has no side effects on you.

Both men and women can use it for herbal treatment of infections and stubborn drug resistant diseases. To be taken 2 capsules morning before breakfast, and 2 capsules in the evening before dinner.

IMMUNOSIN Herbal Capsules contains a powerful ingredient and extremely effective for the treatment of sexually transmitted infections, staphylococcus aureus, syphilis, help to boost your immune system, general body cleanser and detox to fight these antibiotic-resistant infections and venereal diseases.

You no longer have to bear the pains of the symptoms of these stubborn infections like discharge or drip from the vaginal or penis, burning sensation when urinating, frequent urinating, and itching on the private part.

IMMUNOSIN Herbal Capsules have a strong impact in your body immune system to help flush off these infections… without any comeback!
One of the main ingredients that the Immunosin Herbal Capsule contains is a powerful herb known as “Adansonia digitata” that can be found only in dry, hot savannahs of Sub-Saharan Africa.

One of the most well known effects of this powerful herb has to do with fighting infections/diseases and preventing it spread, and also boosting immune system, detoxifying the body and general body cleanser.

Once you start using this Immunosin Herbal capsules, you will able to clear off stubborn, resistant infections and put an end to the symptoms.

You would see for yourself how far you have gone in helping yourself get rid of staph infection, STDs, urinary tract infections, toilet infections and boosting your immune system.

But don’t take my word for it, Below are actual testimonials we have 
received from people who used this IMMUNOSIN Herbal Capsules 
Anti-Infection Solution and what they are saying about it…

I had a concern that I have gonorrhea
my husband also gets a white milky discharge from the tip of his penis in the morning and some come out after urination.
we used 500mg of an antibiotic for some time, but unfortunately did not work
I stumbled upon your write-up online and with faith, I ordered for the Immunosin capsules complete pack and we started using it
within 3 weeks of using the herbal treatment, the symptoms are gone. we also went for medical check up, and we were cleared. thanks so much easing our pains and saving us from this embarrassment
Anna (Warri, Delta state)
God is good! I had the same STD for almost 4 years and it caused me much turmoil and mental anguish. I tried several antibiotics but most of them were the same. After a week or 2, the symptoms are back.
The most embarrassing thing is the constant itching of my private part, even inside my sitting room.
I came across the Immunosin herbal remedy for STD and decided to give it a try as something different. I went to the hospital and the result came out negative.
Now, I can say I am healed of the STD. I’ve ordered some for my wife to use as well, I’m so grateful and want other of my friends to know about the product
Mr. Sunnie – CBD, Abuja
My previous years of menses, usually come out reddish and dark with heavy flow till the last day, until I started using the immunosin capsules, the flow is now normal, without any foul smell at all…
I’m super excited because this immunosin capsules have helped my body a lot now, was so surprised to see the results.
Chinenye – Umuahia
We ordered for the immunosin capsules all the way from Denmark, after many recommendations from a friend who have used it.
My wife and I have been on it, and her discharge are no more heavy or have this foul smell, it has also changed from pale yellow and its very clear right now
I don’t experience painful urination anymore as well.
After years of struggling with this infection, I can say this is the one that really worked well without wasting my money
Mr. Alfred – Denmark
I’ve had a long time infection that I was very uncomfortable about and lucky for me I came across this Immunosin capsules
the results after using is surprising, the medication works well for my body system and my wife as well
The pain and discharge have also stopped as well, and I am happy about the changes
Mr. N. Koki- Rumudara, port harcourt
for several years, my fiance’ and I have been battling with heavy growth of staph infection.
it made us delay our marriage, affected my fertility and we were spending some good amount of money to treat it, not until I came across ur 
site, and decided to try d immunosin capsules
within d first 2 weeks, d discharge has stopped,
and no more itching or wormlike movement
after completing the required dosage, I decided
to do a test and the staph infection is now scanty
for both of us, and d entire symptoms have stopped.
within few weeks we repeated d test n it came 
out negative
thanks for helping people with this wonderful product
seun – Gwarimpa estate, abuja fct
my wife and I order for your imunosin herbal capsules, all the way from katsina-ala lga in benue stae, the complete pack supply, and we are happy about the results we got.
After our last test, we were cleared, so I decided to let you know that this product did well for us. I have recommended it to our doctor so he can tell his other patients that are experiencing similar conditions. 

am so glad to come accross your product, after spending heavily on this infection without any result. Thanks so much sir
Mr.& Mrs Nicholas (Benue state)
I picked up the immunosin capsules from your store and I’m grateful to say it really worked for my husband to detox and clear his body off infections.
we’ve used other antibiotics for a long time now
to treat it but the symptoms kept coming back.
until a friend recommended d immunosin capsules for us,this gets my highest recommendation n I will send more of my friends down to your office
Mrs. Edith – Maitama, Abuja

 

As you’ve just read, these people have experienced cure and permanent relief from staphylococcus, urinary tract infections and it symptoms after using the Immunosin herbal capsules.

I wonder what happens when people begin to post experiences and testimonials on social media (Facebook, Instagram, Twitter etc.)

By word of mouth, there’s so much huge demand… my inner circle friends and colleagues picked up 43 bottles of the Immunosin herbal capsules.

So, there are just 137 bottles remaining!


The Immunosin herbal capsules is spreading like wildfire… and demand is so heavy that most of the stocks are running out fast.
Right now, thousands of people will be seeing this website, that means the available stocks are extremely limited. I cannot assure you that you will be able to get it at the same discount price if you procrastinate.

Here’s a breakdown of the price (depending on the option you’re ordering for)…

IMMUNOSIN MINI PACK
(2 Bottles) 60 capsules

DISCOUNT PRICE = N15,000
(2 weeks supply)
————————————————————————–
IMMUNOSIN COMPLETE PACK
(4 Bottles) 120 capsules

DISCOUNT PRICE = N25,000
(1 month supply)


Recommended

Think about it: With the Immunosin Herbal capsules you are getting today, you’ll be rest assured that you will never have to suffer from infections like staph aureus, syphilis, gonorrhea, chlamdyia etc.
And you’ll be able to get rid of symptoms like heavy discharge, itching, internal heat, wormlike movement, hot flushes, abnormal menstrual bleeding, painful intercourse, genital warts, foul-smell from the private parts... and ensure they never come back again.

Besides, you are sure of boosting your immune system, detoxifying your body from toxins and other harmful radicals that make it difficult to treat stubborn infections that might have become part of you for 2 – 10 years of struggling with them.

The Immunosin mini pack (2bottles) will last for 2weeks and its meant for people with mild or scanty infections, while the complete pack (4 bottles) is recommended for people with serious, chronic infections (and this supply last for 1 month).



Go ahead, order for the Immunosin Herbal capsules right now and start using it.
Plus, you risk nothing today by grabbing the Immunosin Herbal Capsules.
Because your entire purchase is protected and backed by a “no nonsense”…

Here’s the deal:
You go ahead, use the Immunosin Herbal capsules for the next 30 days, and if you do not see any positive change in your health, or improvement in your condition, you can simply send one email or SMS and get all your money back.

It’s as simple and straight-forward as that.
So, the Immunosin Herbal capsules is either everything I’ve described it to be… or… it costs you nothing.
And, it even gets better…
You’re also getting the Immunosin Herbal capsules based on “Payment on delivery” option…

Here’s what I mean: You don’t have to pay first before you get this product. We have payment on delivery option for you get the items.

Once you place your order, our company sends the item to your state through our courier delivery service. 

Once it get to your state, our delivery man picks up item and bring it to your provided address. Next, you collect your item and pay the money to the delivery man that brings it for you.

No extra cost, no risk whatsoever!

Depending on your location in your state, delivery takes within 2 – 4 business days after you’ve placed an order.

Follow the instructions below to place order, and get 
 the products delivered to your doorstep 
 (payment on delivery)


 
This means you will pay for the products only when it has been brought 
down to you face to face by our courier service agent 
 


 Pay on Delivery Option Available to All States in Nigeria

Right now,here’s how you can get immediate access to the Immunosin Herbal Capsules…



Depending on the option that you are ordering for…

*If you are ordering for “MINI PACK”… indicate the code “IMMUNOSIN MINI PACK” in your text message…

*If you are ordering for “COMPLETE PACK”… indicate it “IMMUNOSIN COMPLETE PACK” in your text message…

IMMUNOSIN MINI PACK (2bottles) – N15,000
IMMUNOSIN COMPLETE PACK (4bottles)- N25,000

Here’s what to send to us…
Text the (the option you are ordering for) with the following information below…
that is, Maxi flusha complete package or mini package
1. Your Full Name


2. Your Phone Number


3. Delivery Address (home or office address)

Send This Information as a text message to 08174860522

Please Note: Your delivery address must include (your street name, town, local govt and state). Detailed Enough to make it traceable by our courier delivery man that will come around to deliver to you.

You will get a SMS and Call from us within 6 hours to confirm your Order Before we Parcel It Across to You.

DELIVERY TIME

Once we received your order, and your details are correct, you will receive an sms or call confirmation from us.

Your products will then be sent to our courier delivery and the items should get to you within 2-4 Days for nationwide delivery to other state, and 1-2 days for orders within Lagos, Abuja and Warri.

Note: The product will be packaged discreetly and no one else will know 
what’s inside, and every other information will be kept 
private and 100% confidential.

Option 2

If you live in Abuja or Lagos, or nearby, you can also walk into our 
marketing department office to pick up the products.

You will meet our team ready to give you these products at same price…
That is you Pay at our office, and get it instantly
Vantagesoft Marketing Enterprises

Block B, Suite 9, Primal Tek Plaza, Beside ECO centre, 
by Mokola Bus stop, opposite Gowon Estate Market,
Egbeda-Idimu road, Egbeda, Lagos.



or



Suite 3B, First Floor, Shopping plaza beside NNPC Filling station,
opposite LHS school, Ilo awela road, by Toll Gate Bus stop, Ota
off Lagos-Abeokuta Expressway



or



Abuja office Hub: EFAB MALL Extension, suite A-75, 
3rd Floor, off Gimbiya street, Garki, Area 11, Abuja, Fct 


(Monday – Saturday 9am – 5pm)

Customer support line: 08174860522

That is all you have to do, to get access to the Immunosin Herbal Capsules right now.

Look, by now I must assume you know the status of your health, the kind of infections you are suffering from and the painful symptoms…

and how you can use the Immunosin Herbal Capsules to boost your immune system, completely treat infections like staph aureus, toilet infections, UTI and STDs.

It would be a shame for you to continue spending on pharmacy drugs, network marketing herbs, antibiotics and medications, and simply hope that it will work for you…

When over the years, it’s already proven that they are unable to clear off infections totally and bring a permanent cure to it.

Don’t gamble with your health.
Take this action now and get the Immunosin Herbal capsules so you can be certain you get rid of staphylococcus aureus, syphilis, gonorrhea, chlamydia, STDs, UTIs and other related toilet infections.

So you start relieving yourself of the painful symptoms immediately without any side effects whatsoever.
Go ahead and get the Immunosin Herbal Capsules today.
Yours,

Mrs. Rita – customer support line 08174860522

How to Boost Immunity Before, During, and After Travel

How to Boost Immunity Before, During, and After Travel

  • April 9, 2021

For most of us, it’s been quite a while since we last boarded a plane, navigated a new city, or explored anywhere beyond our sanitized bubbles. But now, decision-makers at the Centers for Disease Control and Prevention are saying fully vaccinated people have the go-ahead to book domestic travel. So, with a big post-pandemic trip on the horizon, it’s time to start thinking about ways to fortify your immune system after more than a year of laying low. It’s not a secret that traveling can take an unforgiving toll on the body. Even prior to the pandemic, savvy jetsetters knew the importance of prioritizing their health before, during, and after a vacation. But is it actually possible for you to boost your immunity?

 

 

The fact is, our immune systems are a bit of a mystery—one that researchers are still trying to fully decode. Generally speaking, our immune systems do a miraculous job defending our bodies against disease-causing microorganisms and pathogens. But as the name suggests, it’s an entire system, not a singular entity, so there are many moving parts.

As scientists continue exploring the links between factors like age, diet, and exercise on our overall immune response, there are several lifestyle habits that can help strengthen your body’s natural defenses. We tapped a range of experts to find out what travelers can do to stay healthy on the road and avoid a post-vacation trip to the doctor. We divided their tips into “before,” “during,” and “after” buckets, but you can use many of these pointers in conjunction year-round to keep your immune system in tip-top shape.

How to Boost Your Immunity Before a Trip:

1. Get Fully Vaccinated

“From a medical perspective, it’s important to get the Covid-19 vaccine at least two weeks prior to traveling,” says Puja Uppal, DO, board-certified family medicine physician and founder/chief medical officer of Think Healthy. She also recommends ensuring you’re up to date on all of your vaccines. Think other contagious infections, such as shingles, hepatitis A, and diphtheria. Last but not least, she advises to “familiarize yourself with the CDC’s Travel advisory page.” There, you’ll find the latest recommendations regarding domestic travel and plenty of other helpful resources.

2. Focus on Eating Healthy, Nutrient-Dense Foods

“The gut is literally ground zero for a healthy immune system,” says Steven Gundry, MD, one of the world’s top cardiothoracic surgeons, a pioneer in nutrition, and a New York Times best-selling author of numerous books (including his recent release, The Energy Paradox). “Not only does our microbiome defend against invading bacteria and viruses, [but] if functioning properly, it educates our immune system about friends and foes we encounter and empowers it to fight against foreign invaders like the Coronavirus.”

Ilene Ruhoy, MD, Ph.D, founder of the Center for Healing Neurology and Gut Council Member for Jetson recommends eating plenty of red, orange, and green vegetables. “Phytochemicals found in golden or yellow beets, sweet potatoes, spinach, carrots, nectarines, and pomegranates have intense anti-inflammatory activity,” she says.

3. Promote Good Sleep Hygiene

It’s easy staying up ‘til the wee hours of the morning, but all that late-night binge-watching can have detrimental effects. “The best way to boost your immune system when traveling, or prior to it, is by taking care of your sleep,” says Alex Savy, certified sleep science coach and founder of SleepingOcean. “Studies show that lack of sleep, or its poor quality, can affect some of the functions of the immune system and often leads to higher risks of infections and certain diseases.”

One of his hacks for getting a better night’s rest includes sticking to a regular sleep schedule and factoring in time zone changes before you take off. “If your future travels will involve jet lag, you can prepare for that beforehand,” he advises. “Start shifting your schedule slightly toward the time zone you’re going to be traveling to. You can shift your bedtime in 20- to 30-minute increments every few days to make the transition to the new time zone a bit easier.”

You can also stock up on these sleep-boosting products to help.

Illustration of a glass of water, multivitamins, and man getting exercise
Illustration by Will Dolan

How to Boost Immunity During Your Trip:

4. Don’t Forget to Stay Hydrated

While you might be good about drinking enough water in your typical day-to-day life, it’s easy to slip up when you’re out of your regular routine. But don’t let that be an excuse. “Travelers can boost their immune systems before, during, and after travel by staying hydrated,” says Grant Hosking, co-founder of Total Hydration. “Proper hydration is critical in order for your body to function properly. Water is found in every cell in the body, which means it’s part of all the tissues, organs, and systems we need to function and feel our best.” He also recommends maintaining a proper balance of electrolytes. Depending on where your travels take you, it might be a good idea to stick with bottled water or boil tap water before taking a gulp.

5. Consider Adding Supplements to the Mix

In addition to eating nutritious foods, you may opt to bolster your immune system by taking supplements. Gundry recommends the following:

  • Minimum of 5,000 to 10,000 I.U.s a day of vitamin D3
  • 1,000 mg of timed-release vitamin C twice a day (or chewing or swallowing 500 mg four times a day)
  • ~100-200 mcg of selenium per day
  • 500 mg of quercetin per day
  • 500 mg of green tea (or its extract EGCG) per day
  • 30 mg of Zinc lozenges per day may be useful too

“All of these are useful supplements to support the immune system,” Gundry says. There’s no magic formula that will do the trick for everyone, so you can always consult your physician to develop a personalized game plan.

6. Practice Self-Care and Stress Management

The whole point of taking a vacation is to escape the worries of everyday life. But in reality, it can be pretty stressful. “Traveling logistics alone can be exhausting, such as arriving on time at the airport or on the road, booking a hotel or Airbnb, planning excursions, and so on,” says Jolene Caufield, senior advisor at Healthy Howard, a non-profit organization advocating for healthy lifestyle choices. “Most people use unhealthy coping strategies to deal with this, such as bingeing, drinking, or smoking. To avoid this, set aside time before, during, and after your trip for healthy self-care,” she says.

“Minimize any stress by getting outside daily for at least an hour,” suggests John La Puma, M.D., board-certified internist, founder of EcoMedicine, and New York Times best-selling author. “Time in nature has been shown to lower cortisol levels, lower blood pressure, and improve immunity. Nature activates your natural killer cells, which are an important first defense against viruses.”

Luckily, that shouldn’t be too hard to accomplish during your next getaway.

Illustration of disinfectant bottle, pair of dumbbells, and depiction of abstaining from alcohol
Illustration by Will Dolan

How to Boost Immunity After a Trip:

7. Break Out the Disinfectant

Germs are pesky little buggers. No matter how much hand sanitizer you pumped during a trip, they’re bound to find you. “Sanitize everything before you enter the house,” says Max Harland, CEO of Dentaly. “Even if you use the best safety practices while traveling, you still manage to accumulate certain germs and microbes. For instance, your clothes and backpacks harbor dust and germs just through outside exposure. So, it’s important to eliminate them before you enter your personal space,” he says. Harland recommends using sanitizing spray and wipes to disinfect your clothes, luggage, and other personal belongings after returning home. “This helps you avoid any unwanted risk and guards your immunity,” he adds.

8. Lay off the Booze

This might be hard to stomach, but going sober during and after a vacation can help you stay healthy. “I know that when you stay at beachy resorts there are unlimited opportunities to indulge in alcoholic beverages, but alcohol has been shown to suppress numerous immune responses in the body,” says Chris Airey, MD, medical director at Optimale, a telehealth clinic for men with low testosterone. “This can lead to an inability to fight off viruses as effectively. So, it’s worth reigning in your piña colada consumption if you’re wanting to boost your immune system,” he says. “Try abstaining from alcohol for the month following your vacation in order to give your immune system some time to recover,” which can help avoid coming down with an illness after your trip.

9. Get Back to Your Fitness Regimen

We know it can be tough snapping back to reality after taking a vacation. But don’t let that throw you off your game (especially if you’ve already been slacking due to social isolation and non-stop Zoom calls). “Physical activity improves circulation of immune cells and anti-inflammatory cytokines, helping your immune system work better, as well as decreasing stress hormones, which may help protect against respiratory infections like SARS-CoV-2,” says Reggie Wilson, the guilt-free weight loss coach for entrepreneurs at Fit for Freelance, which builds adaptive business leaders through compassionate health coaching. “Having a regular exercise routine also improves cardiovascular conditioning while decreasing factors that can make COVID-19 more dangerous.”

The good news is you don’t need gym access to increase physical activity and get your health goals back on track. “You’ll see benefits from walking, cycling, yoga, using stairs, and bodyweight exercises,” he says.

 


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7 Foods That Will Boost Energy Fast

7 Foods That Will Boost Energy Fast

  • April 9, 2021

In light of the stress caused by the pandemic, most of us can agree that we frequently feel uninspired, low on energy, and sometimes experience brain fog. Keeping energy levels high depends on the quality of food you’re eating. Whole, plant-based foods are converted to long-lasting energy that you can burn all day long, whereas simple carbs are quickly burned and may cause you to crash early on in the day. According to Harvard Health, the best kind of food for energy is “a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils.”

Whether you want to get your morning off to a positive healthy start or you need a mid-afternoon pick-me-up, these seven healthy foods will boost your energy and have you dancing through the day in no time.

1. Beets

It seems appropriate to have beets as the first item on this energizing list. Officially known as beetroots, these popular dark reddish-purple root vegetables are enjoyed worldwide. There are numerous health benefits to eating beets and they are a great way to keep your energy up. In fact, many athletes eat beets specifically because of their energy-boosting abilities. Nitrates occur naturally in beets, which in turn can help improve the productivity of your body’s energy-producing cells called mitochondria. Beets are also packed with essential vitamins and minerals such as folate, magnesium, potassium, iron, fiber, and vitamin C while being low in calories.

This root veggie can be boiled, roasted, slow-cooked, pickled, or even eaten raw sliced thinly, or peeled with a peeler in twirly strips as a salad topper. Add roasted or cooked beets to tacos, over grains, as a side to rice noodles, or even whip them up in a smoothie.

2. Oatmeal

This versatile whole grain breaks down to become energy that is slowly absorbed by your body throughout the day. Oatmeal and oats differ slightly and there are several different kinds. After the oats have been processed, the bran and germ remain intact and their high fiber content can help improve digestion. There are regular oats known as ‘old-fashioned’ oats or rolled oats, quick oats, instant oats, and steel-cut oats; it all goes back to how they are sliced in different ways after being steamed and flattened. Oats are a healthy complex carbohydrate, a good source of vitamins and minerals, contain protein, and help keep you full for longer. Many athletes are fans of oats and have been known to eat them before sports as they are slower to digest and will supply energy evenly.

Overnight oats are a popular breakfast in our home and there are numerous delicious recipes to choose from such as this one.

3. Lentils

Lentils are a staple in our home. These edible seeds from the legumes family are sometimes categorized by color. I prefer the organic orange lentils, often called red lentils (they look orange to me!). The most common lentils are brown lentils and other varieties are green, yellow, Puy, and tiny black ones called Beluga. Lentils are packed with protein (over 25 percent!) and perfect for vegans or vegetarians if you are looking to replace meat in your meals. Due to lentils fiber, complex carbohydrates, and source of iron that sends oxygen throughout your body, they are important for energy levels as well as metabolism. Their high fiber content slows down the process of turning carbs into glucose in the blood and helps prevent blood sugar spikes that leave you feeling tired. Lentils are also low in fat and calories making this energy-boosting food a nutritional powerhouse.

We eat red lentils plain they are so good! No need to soak them first, just rinse them off and boil them in water for about five minutes. (One cup of dry lentils to about 3 cups of water). Once cooked, I sprinkle with pink Himalayan salt. Want something more creative? Lentils are great in casseroles, stews, or Indian Dahl.

4. Bananas

Okay, come on, who doesn’t love bananas? But did you know this popular fruit also gives you loads of energy? Bananas can help improve energy levels because they are an excellent source of complex carbs and contain a good amount of fiber. They also contain potassium and vitamin B6, which can help improve energy. In addition to this, bananas contain amino acids and minerals to give you a boost. They are also a good natural source of sugar and are the perfect food to eat before a workout, hike, bike ride, or walk. Bananas may also help you feel more full so go on and make it a double banana day – have one first thing in the morning and later on as an afternoon snack.

Of course, you can just peel and eat, or click here for a Peanut Butter Banana smoothie recipe or here for an easy oatmeal vegan banana bread recipe.

5. Nuts & Seeds

You likely already know that nuts and seeds are a good source of protein but they are also packed with vitamins, minerals, antioxidants, healthy fats, and fibers. The nutrients in seeds are similar to those of nuts and eating a handful of them together not only tastes great but make a powerful snack. These small but mighty foods are convenient and can increase energy levels while providing a good amount of carbs for a sustained boost throughout the day. There are endless varieties to choose from such as walnuts, cashews, peanuts, almonds, pine nuts, pumpkin seeds, and sunflower seeds.

Eat ‘em plain out of the bag! Other options include sprinkling on top of a salad, baking them into healthy muffins or bread, on top of coconut yogurt, or in a power bar.

6. Sweet Potatoes

Our bodies digest sweet potatoes slowly because they are a complex carb packed with fiber, so once you eat them you will have a steady supply of energy moving forward. Having sweet potatoes for lunch could boost your energy all the way until dinner. This delicious and colorful root veggie contains antioxidants and is packed with fiber, minerals, and vitamins such as vitamin A, B, C, D. Sweet potatoes also have zinc, iron, and calcium and are good for your immune system while promoting gut health.

Some popular ways to eat sweet potatoes are mashed, baked whole in the oven, cut into wedges and baked, fried in an air fryer, or thinly sliced once cooked on toast with avocado. Sweet potatoes are also delicious in wraps and salads.

7. Dark Leafy Green Veggies

Leafy greens such as spinach or kale will promote energy for several reasons. First off they are high in iron, loaded with antioxidants, fiber, and folic acid. Secondly, they contain vitamins A, C, E, and K. Vitamin C helps your body absorb the iron making it a total win for green leafy vegetables. Other dark green leafy veggies to try are Swiss chard, collard greens, and mustard greens – all of which are also a rich source of chlorophyll and low in calories.

While a big hearty salad is an obvious choice, you can also whip up a kale smoothie with at least one cup of healthy greens. Click here for one of our favorites.

Time outside can boost immune system, reduce risk of heart disease and diabetes

Time outside can boost immune system, reduce risk of heart disease and diabetes

  • April 9, 2021

MADISON, Wis. — Throughout April the Recipe for Health team is focused on being healthy within the environment, After all, April weather tends to allow for more time outdoors, and Earth day isn’t far off. While it’s no surprise that getting outside can be a good thing, SSM Health Physician Roopa Shah is talking the physical, mental, and emotional health benefits of exploring the great outdoors.

“Kids should be playing in the dirt and playing outside,” said Roopa, “because when you play outside you’re exposed to all these different microorganisms that really enhance your immune function. The more you’re exposed to, the more robust your immune function can become, and we all know how important that is right now as well.”

Other benefits from time spent outdoors include an improved circadian rhythm. Dr. Shah says your internal clock uses natural sunlight to run more efficiently, and can even improve your overall sleep. She also says the increased vitamin D helps reduce the risk of developing osteoporosis.

Dr. Shah also says a mere 10-15 minute nature walk reduces stress and anxiety as our brains are hardwired to hear the sounds of nature, which releases positive hormones while also reducing cortisol levels, which can reduce your risk of heart disease and diabetes.

Our time for kids: recipe for health team is asking what you want to hear about. Let us know what health topics you’re interested in, or share your family’s health story with us, online at ssmhealth.com/timeforkids.

 

Coronavirus Second Wave: Tips to Boost Your Immune System

Coronavirus Second Wave: Tips to Boost Your Immune System

  • April 9, 2021

New Delhi: We have been fighting the battle against COVID 19 for over a year now. It is crucial to boost our immune system, as it protects our body from harmful substances, germs, and cell changes that could make a person sick. Also Read – Uttar Pradesh: Night Curfew in Bareilly, Saharanpur From Today | Check Latest Guidelines Here

Rinki Kumari, Chief Dietician, Fortis Hospital, Bangalore shares a few tips to strengthen your immunity naturally: Also Read – Chhattisgarh: Raipur Under 10-day Lockdown From Today. Here’s What Allowed, What’s NOT

  • Good sleep is key: Getting enough sleep is important in maintaining a good immune system. When you are sick, simply getting adequate rest and sleep will naturally help to boost your immunity.
  • Maintain a healthy diet: It is important to maintain a good healthy diet to keep your immune system in check. One can include whole plant foods like fruits, vegetables, nuts, seeds, and legumes which are rich in nutrients and antioxidants that help fight against harmful pathogens. Healthy fats like those found in olive oils, salmon, etc have anti-inflammatory properties that help the body fight off disease-causing bacteria and viruses. It is crucial to avoid added sugars as they increase obesity, type 2 diabetes, heart risks to name a few, thus affecting the immune system.
  • Exercise regularly: Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Exercising regularly helps in keeping the body and mind healthy.
  • Drink lots of water: Drinking water is crucial in keeping your body healthy. Dehydration can cause several problems like indigestion, headache, physical performance, kidney function issues, etc to name a few.
  • Manage your stress levels: Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Multiple methods can be adapted to lower stress levels, like yoga, meditation, dance, listening to soothing music to name a few.
  • Regular health checkups: It is important to invest time and money in regular health checkups. Health conditions like asthma, diabetes, cholesterol, health diseases, etc can affect the immune system and thereby increasing the chance of infections.

Also Read – Telangana Govt Tightens Rules Amid Rise in COVID-19 Cases, to Impose Rs 1000 Fine For Not Wearing Mask

Angioplasty Gets a Boost from Smart Stents That Heal and Repair Damaged Tissue

Angioplasty Gets a Boost from Smart Stents That Heal and Repair Damaged Tissue

  • April 8, 2021

Angioplasty, a surgical procedure that opens blocked arteries, often involves placing a metal tube to hold arterial walls open and prevent them from collapsing once the arterial block is surgically removed. However, a bare metal stent (BMS) causes some injury to the walls of the blood vessel walls, which triggers smooth muscle cells to multiply and migrate to the site to repair the injury. This once again narrows the blood vessel—a condition called restenosis.

An article published in the journal Nature Biomedical Engineering, Exosome-eluting stents for vascular healing after ischaemic injury, reports that scientists at North Carolina State University (NCS) have developed smart stents that help reopen blood vessels and regenerate the tissue. These smart stents can heal blood vessels and repair damaged tissues because they are coated with exosomes derived from mesenchymal stem cells.

“The inflammatory response that stents cause can decrease their benefit,” says Ke Cheng, PhD, corresponding author on the article and Distinguished Professor in Regenerative Medicine at NCS and a professor in the NCS/UNC-Chapel Hill Joint Department of Biomedical Engineering. “Ideally, if we could stop smooth muscle cells from over-reacting and proliferating, and recruit endothelial cells to cover the stent, it would mitigate the inflammatory response and prevent restenosis.”

Advanced stent technology comprises drug-releasing stents (drug eluting stents, DES) that prevent all cell growth. This is counterproductive because covering stents with multiplying endothelial cells—flat cells that line blood vessels—is desirable.

“This bioactive stent promotes vascular healing and ischemic repair, and a patient wouldn’t need additional procedures for regenerative therapy after the stent is in place,” Cheng says. “The stent is the perfect carrier for exosomes, and the exosomes make the stent safer and more potent in tissue repair.”

Exosomes are tiny nanoscale membranous sacs secreted by most cell types. The advantage of coating stents with exosomes are twofold. Membrane-bound exosomes camouflage the stent blocking any adverse reactions from smooth muscles or the immune system. In addition, exosomes induce endothelial cells to cover the stent and can travel to a site of injury to promote tissue repair.

Another ingenuity incorporated into the design is that the stents do not release exosomes continuously or randomly, but are induced to release exosomes in the presence of reactive oxygen species (ROS) that are a hallmark of inflammation. The researchers show that in the presence of ROS, the exosome-eluting stents (EES) release up to 60% of their secretions within 48 hours of the injury.

“Think of it as a smart release function for the exosomes,” Cheng says. “Ischemic reperfusion injuries, which occur when blood flow is diminished and then reestablished, create a lot of ROS. Let’s say the heart is damaged by ischemia. The enhanced ROS will trigger the release of the exosomes on the stent, and regenerative therapy will travel through the blood vessel to the site of the injury.”

The researchers then compare their exosome-eluting stent (EES) to both a bare metal stent (BMS) and a drug-eluting stent (DES) in a rat model of ischemic injury and report that in comparison to the BMS, EES performed better in both decreasing restenosis and promoting endothelial coverage.

The authors also report that although DES perform similar to the EES in preventing restenosis, EES cause less injury to the vessel wall and attract better endothelial coverage overall. EES also promote muscle regeneration in rats with hind limb ischemia.

The researchers plan to test the stent in a large animal model as a step toward clinical trials.

Five easy ways to boost your immune system with food

Five easy ways to boost your immune system with food

  • April 7, 2021
eat lots of vitamin c rich berries to boost your immune system

Jacky Parker PhotographyGetty Images

Vitamin C

High levels of vitamin C have been associated with enhanced antibody response and neutrophil (a type of white blood cell) function. This vital vitamin has even been used in some intensive care units to help treat Covid-19. Vitamin C is also a powerful antioxidant, understood to protect the immune system against oxidative stress generated during infections. It will also help combat running-induced free-radical damage.

Eat it: Oranges, peppers, leafy greens, broccoli, berries and tomatoes are all good sources of vitamin C.

Supplement it:

Liposomal Vitamin C

531 Reviews
yourzooki.com

£39.99

Vitamin D

As well as playing important roles in bone and muscle health, vitamin D is needed
for a healthy immune system. It is understood to regulate inflammation and increase macrophage (a white blood cell) function. However, vitamin D deficiency is surprisingly common in the UK. Sunlight is our primary source of vitamin D, so while a regular run in daylight will help you, it may not be enough. Evidence suggests vitamin D supplementation may prevent upper respiratory infections, so it’s worth taking a daily dose.

Eat it: Vitamin D can also be found in eggs and salmon, as well as mushrooms grown in sunlight.

Supplement it:

BetterYou Dlux 3000 Vitamin D Oral Spray 15ml

hollandandbarrett.com

£8.49

Zinc

This essential mineral supports innate and adaptive immune system functions. Those who are zinc deficient have an increased risk of a variety of infections; supplementation has been shown to reduce the severity and duration of illness, to help heal wounds and to fight infection.

Eat it: Increase your intake with zinc-rich foods, including seafood (especially oysters), organic red meat, beans and nuts.

Supplement it:

Solgar Zinc Picolinate 22 Mg Tablets, Pack of 100

Solgar
amazon.co.uk

£9.99

Beneficial bacteria

An estimated 70-80 per cent of our body’s immune system is in the gut, in the form of beneficial ‘good’ bacteria. These probiotic bacteria line the gut wall and they have been shown to stimulate the production of immune cells, including IgA-producing cells, T lymphocytes and natural killer cells (really!). Studies have found that supplementation reduces the frequency and severity of respiratory infections.

Eat it: Probiotics occur naturally in fermented soya products such as miso and tempeh. Try adding Clearsprings Brown Rice Miso Paste (£4.79 for 300g, clearspring.co.uk) to soups, stews, bean dishes and sauces to boost flavour and give your gut a bacteria boost.

Supplement it:

Symprove Live & Active Bacteria

3362 Reviews
symprove.com

£79.00


Elderberry

Elderberry extract has been used as a natural anti-viral for centuries. Studies have found that supplementation works to increase inflammatory cytokine production, a healthy response from our immune systems when viruses are present. Their dark-purple colour is the result of beneficial compounds known as anthocyanins, powerful plant chemicals with antioxidant effects.

Eat it: Elderberries can be found in abundance in hedgerows, between July and October, depending on where you are in the UK.

Supplement it:

Viridian Elderberry Extract 100ml

viridian
planetorganic.com

£20.55

Kim Pearson is a nutritionist with over 10 years’ experience. kim-pearson.com

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World Health Day: 6 easiest practices to boost immunity as COVID-19 numbers rise

World Health Day: 6 easiest practices to boost immunity as COVID-19 numbers rise

  • April 7, 2021

COVID-19 immunity


Representational image&nbsp | &nbspPhoto Credit:&nbspiStock Images

Darwin’s concept of the ‘survival of the fittest’ rings louder even more with the ongoing pandemic as the COVID-19 cases surges. The medical community has risen to the challenge and have made fair progress with the inoculation drives, however with the various viral strains mutating, very reliable treatment is yet to be found. Looking back to a year since the lockdowns were imposed the world over; it has been observed that while there were several that succumbed to the deadly disease, the rate of recovery was witnessed with the pool of people with good immune response who were able to fight off the infection. Unquestionably, the global pandemic has made us realise why it is important to pay attention to our immune system and keep it strong. Much like it is crucial to put on a mask, taking care of our immunity is a reminder we need to keep giving ourselves.

How do we build up our immunity? These simple practices, according to Dr Mitali Madhusmita, senior Ayurveda physician with The Art of Living’s Sri Sri Tattva Panchakarma, can help you put together a good defence.

1. Load up on Antioxidants

Antioxidants are compounds that reduce oxidative stress and fight the free radicals that otherwise attack and destroy healthy cells in the body. Fresh fruits and vegetables, especially the seasonal ones are packed with these fighters. Loading up on citrus fruits is a simple way to replenish the vitamin C levels in your body and it is the most effective antioxidant when it comes to fighting off respiratory tract infections. Include fruits like guava, pomegranate and berries in your diet. Vitamin E found in almonds, avocados, hazelnuts helps to fight against bacterial and viral infections and increases the concentration of antibodies in addition to improving the production of natural killer cells in the immune system. Beta carotene found in carrots, sweet potatoes and red and yellow peppers, and flavonoids found in berries, bananas, nuts, beans, tomatoes are some of the most effective antioxidants when it comes to boosting immunity.

2. Herbs and Spices

Traditional spices like turmeric, ginger and black pepper are well known for their excellent immunomodulatory and anti-inflammatory properties. Spices such as cloves, cinnamon, star anise, cardamom, with their rich aroma not only enhance the taste of your dishes but also prevent you from a number of health problems; they have excellent anti-microbial properties and are crammed with antioxidants that promote your immune system. Power-packed herbs like Tulsi (Holy Basil) and Giloy(Tinospora Cordifolia) work wonders on your immune response; chewing on 5-6 leaves of Tulsi on an empty stomach is one of the most effective ways to boost your immunity. Giloy is known to increase platelet counts.

3. Increasing the Quality of Sleep

Studies indicate that lack of sleep affects the immune system. The quality of sleep determines the strength of your immune system, the ability to fight diseases and the level of faster recovery. Sleep is an essential period of rest that the body requires for healing. Improving the quality of sleep by practising ‘switch off’, ie getting off gadgets an hour before bedtime, dimming the lights and sounds are effective.

4. Increasing the Prana in our Bodies

Fresh fruits and vegetables, whole grains, legumes and dairy products have a good amount of Prana (life energy); such foods help in strengthening the immune system. On the other hand, frozen, stored and processed food is devoid of nutrients, therefore, locally grown fruits and vegetables are always a wiser and healthier option than the imported ones.

Freshly prepared food has a good level of Prana, whereas stale food produces Ama (sticky toxins). Other practices such as reheating the food that has been prepared for the previous meal increases the trans-fat in the food which indirectly brings your immunity down. Just as a salad needs to be eaten fresh, treat each meal with the same rule.

Consuming undercooked food overloads the digestive system. Digesting this meal burns more energy and in turn hampering immunity whereas overcooking burns the essential micronutrients; it is important to maintain a healthy balance while cooking food.

5. Avoid Overloading the Digestive System

Consume a full meal only if the previous meal is fully digested, else it is better to limit yourself to lighter options like clear vegetable soup, tender coconut water, or a few slices of cucumber.

The proper functioning of the immune system depends on various functions, the proper functioning of the liver, proper digestion and assimilation of food. Munching, especially when not hungry, taxes the liver, making it sluggish. Eating anything after 10 pm also puts an unnecessary load on the liver and leads to the accumulation of Ama. Nighttime is meant for rest and one must have a good night’s sleep for good immunity. Inadequate or disturbed sleep also affects immune health.

6. Sun, Fresh Air and Exercise

Sunlight is the ultimate source of energy for all beings on earth. Not only does it help maintain Vitamin D levels in our body which is essential for the immune system to function effectively, but also helps in regulating the secretion of various hormones in our body which are important for a healthy sleep-wake cycle and a balanced mental and physical health. It is important to spend 15-20 minutes preferably in the morning sun and inhale the fresh morning air. Pranayama (breathing exercises) play an important role in improving not only our lung capacity and mental functioning but also as studies show, enhances our body’s ability to fight against infections.

Along with these six essential practises, it is also important to continue staying safe with the basic practices of wearing a mask, maintaining social distancing and use of sanitizers.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

World Health Day 2021: Foods To Boost Immunity

World Health Day 2021: Foods To Boost Immunity

  • April 7, 2021

World Health Day 2021: Foods to boost immunity

Anthi Naoumi

On 7 April 2021, ‘World Health Day’ will be commemorated globally, under the theme “Together for a fairer, healthier world”.

It is a day to celebrate and recognise the important aspects of global health.

According to the World Health Organisation (WHO), the COVID-19 pandemic has undercut recent health gains, pushed more people into poverty and food insecurity, and amplified gender, social and health inequities.

So what can you do to help your body?

The answer is simple: maintain a healthy and balanced diet! You don’t have to target a specific nutrient or food; you only need to reach the balance. A healthy and balanced diet is already enough to provide you all you need: vitamins A, B6, B12, C and D, as well as the copper, folate, iron, selenium and zinc.

World Health Day 2021: Foods to boost immunity

Food sources:

As you ascertain, it’s easier to keep in mind to have a healthy balanced diet with various and balanced food choices than have all those nutrient in mind!

Component Note Where to find it
Vitamin A Known as retinol Cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt, liver and liver products such as liver pâté
Vitamin B6 Also known as pyridoxine Pork, poultry (such as chicken or turkey), fish, bread, wholegrain cereals (such as oatmeal, wheat germ and brown rice), eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals
Vitamin B12 Basically in meat products Chicken, beef, fish, dairy, eggs

Fortified foods: cereal, non-dairy milks and soy products (check the food labels to be sure)

Vitamin C Maybe the most advertised nutrient Citrus fruits (orange, lemon, grapefruit, mandarin), berries, broccoli
Vitamin D An upcoming star! Fatty fish (salmon, trout) as well as enriched food products (dairy, breakfast cereals, juices)
Beta – carotene Find it in natural foods with intense colour Yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers, yellow fruit, such as mango, papaya and apricots
Copper Nuts, shellfish, offal
Folate Broccoli, brussels sprouts, liver (but avoid this during pregnancy), leafy green vegetables (such as cabbage and spinach), peas, chickpeas, breakfast cereals fortified with folic acid
Iron You can better absorb it by combining animal and non-animal sources, and by having vitamin C sources in the same meal Liver (but avoid this during pregnancy), meat, beans, nuts, dried fruit (such as dried apricots), whole-grains (such as brown rice), fortified breakfast cereals, soy bean flour, most dark-green leafy vegetables – such as watercress and curly kale
Selenium Brazil nuts, fish, meat, eggs
Zinc It is better absorbed from animal products Red meat, poultry, seafood

Non animal products: wheat germ, beans, walnuts, whole grains, tofu and fortified foods

Probiotics The germs we want! Fermented foods, such as: yogurt, pickles, sour milk
Protein Dairies, eggs, meat and meat products, fish and seafood, nuts, beans
+ Avoid intense and vigorous weight loss methods, which can make your immune system weak.

Non-nutritional key points:

Furthermore, a good night sleep as well as regular exercise and low stress levels can help your immune system.

What How much Reference
Sleep 7-9 hours of a good night sleep CDC (Center of disease control)
Physical activity ≥150 minutes/week (moderate intensity) WHO (World Health Organisation)

Tips in summary:

  • Healthy balanced diet!
  • Choose food to supplements
  • Various and balanced food choices
  • Consume at least 3-5 portions of fruit and vegetables, daily
  • Have good hygiene practices for your hands and kitchen
  • Have a good night sleep
  • Be physically active
  • Keep your stress levels low

*Anthi Naoumi is a registered dietitian nutritionist at DIETTIPS Diet & Nutrition Center in Thessaloniki. 

*More on GCT: Ten Healthy Reasons to add Feta to your Diet
capsimmunesystem.org