National Breastfeeding Week: Expert Tips To Increase Breast Milk Supply

National Breastfeeding Week: Expert Tips To Increase Breast Milk Supply

  • August 6, 2020

Highlights

  • If you are a breastfeeding mom, opt for foods that energise you
  • Getting enough sleep can help you boost your milk production
  • Breast massage or compression while nursing your kid can be beneficial

During those early days of breastfeeding your baby, you may be stressed and face challenges if you are not producing adequate breast milk. Every cry coming from your newborn may hint that he/she isn’t getting sufficient milk. This can surely make you anxious and rob your peace of mind. Set your worries free as we are going to give some tips regarding how to boost the milk supply and make sure that your baby is breastfed properly.

Breastfeeding is beneficial for both the baby and the mother. For some women, breastfeeding is an intimate time with a baby. But, do you know that the benefits of breastfeeding tend to go beyond forming an emotional connection? Yes, you have heard it right! Breastfeeding is crucial as it helps your child build the immune system and prevents him/her from allergies, infections at bay. But, what if your child is not getting enough breast milk? Moreover, if you are a new mom, you will be tensed when it comes to making enough breast milk for your baby even after those first few weeks of breastfeeding. And this is a common fear that may be encountered by many new moms. If your breast milk supply is low then follow these vital tricks to boost it.

This is how you can increase the breast milk supply –

  • Stick to a well-balanced diet: If you are a breastfeeding mom, then you will need more healthy calories. Opt for foods that energise you. Including flaxseed, yogurt, eggs, fresh fruits, and vegetables in your diet can do the trick. Along with proteins, also see to it that you go for enough vitamins. Calcium, vitamin D, iron, folic acid are important vitamins and minerals for breastfeeding moms. Healthy fats (unsaturated fats) can be helpful in the development and growth of your baby. Include olive and peanut oil, avocados, and salmon in your diet. Also, avoid smoking and alcohol.
  • Opt for a breast pump: This can be helpful in boosting your milk supply quickly. You will have to pump for about 2-3 days in a row after every breastfeeding session. Doing so will allow you to fully empty your breasts and may give a sign to your body to produce more milk. Hence, consult your doctor about using a breast pump and start accordingly.
  • Get enough rest: Are you aware? Getting enough sleep can help you boost your milk production. You will feel fatigued after breastfeeding your baby. But getting enough rest can be helpful for your body to work at its best and enhance breast milk production.
  • Drink enough water: Hydration is the key. Around 8 glasses of water per day can be beneficial for mothers in improving the breast milk supply.
  • Try to breastfeed longer: Breastfeed your baby on each side. If your baby falls asleep while nursing, then wake him/her gently. The stimulation will be more if your baby spends more time at the breast.
  • Breast massage or compression while nursing your little one can also be beneficial. These techniques can help push more milk out. So, speak to your paediatrician or lactation consultant regarding the correct technique that you need to follow.

(Dr Suresh Birajdar is Consultant Paediatrician and Neonatologist at Motherhood Hospital, Kharghar)

Vegan chef Elyce Jacobson shares her Top 5 Tips to boost the immune system - Honolulu, Hawaii news, sports & weather

Vegan chef Elyce Jacobson shares her Top 5 Tips to boost the immune system – Honolulu, Hawaii news, sports & weather

  • August 5, 2020

Island News: If It Matters To You, It Matters To Us 

8 Tips To Boost Your Immune System While In Self-Quarantine

8 Tips To Boost Your Immune System While In Self-Quarantine

  • August 4, 2020

Good nutrition is important even in good times. During the coronavirus crisis, it is even more pressing. Here, we outline 8 steps you can take to boost your immune system.

(Newswire.net — August 4, 2020) —

With strong measures being put in place almost across the globe to prevent COVID-19’s spread, more people are finding themselves stuck at home. Extended periods at home without being able to go out can often lead to endless cravings to snack, overeating, and consuming more of what we shouldn’t. However, if we want to boost our immune system we need to think holistically about our health. In this post, we look at 8 ways to boost the immune system when in quarantine.

Good nutrition is important even in good times. During the coronavirus crisis, it is even more pressing. Here, we outline 8 steps you can take to boost your immune system whilst respecting quarantine and protecting your fellow citizens. 

  1. Stick to a plan

The early stages of lockdown have seen various items disappear fast from shelves. This has left some people with overstocked cupboards and others without access to basic goods. Whilst it is natural to stock up more at this time, try to get into a routine and take only what you need. It is a good idea to do a home stock take so that if you do have to go to the shops or get a delivery, you don’t miss off something you need.

Whether you’re getting deliveries or going to the shops, sticking to a plan is a good way to manage your budget. It will also help you avoid making impulse purchases. Impulse buys tend to be things that aren’t good for us. Keeping them out of the home in quarantine makes it easier to avoid their tempting allure. This means when we feel like a snack in quarantine we’ll go for fruit rather than crisps – much better for your immune system.

  1. Prioritize fresh produce

One thing you might have noticed during lockdown is that dried goods have raced off the shelves but fresh produce has tended to be available. Fortunately, according to the World Health Organization (WHO), fresh produce is what we need to prioritize during this time. This is important for a number of reasons. Firstly, these foods are perishable and will be wasted if left on the shelves. Secondly, they are the best way to foster a healthy immune system. 

Ultimately, when it comes to promoting a healthy immune system, fruit and veg are vital. They are full of fiber which fosters good bacteria growth and a host of other vitamins and minerals. At least 400grams of fruit and veg a day is recommended. This should also be varied – different colors and types of fruit and veg will help you find the right balance.

  1. Cook you own meals

With fresh produce to work with, cooking preparation time will be extended. Fortunately, cooking can have therapeutic benefits. Whilst being at home doesn’t necessarily equate to more free time, particularly with childcare challenges, cooking your own meals is worth the time. For one thing, you know exactly what you’re putting into home-cooked meals. Whereas ready-meals, pasta sauces, and microwave meals tend to be full of additives.

Home-cooked meals will help to boost your immune system both through the preparation and the eating. Taking time every day to slow things down helps to foster relaxation, itself ban immune system booster. Food cooked from fresh produce also means more nutrition. It also means fewer additives and preservatives that the body struggles to process. 

  1. Keep well hydrated

Whilst stories that drinking lots of water can protect against the coronavirus were false, keeping hydrated is generally good for health and the immune system. Keeping hydrated makes your body better at regulating temperature, lubricates your joints, and keeps infections at bay. It also ensures nutrients from meals reach all the cells in your body helping keep you healthy and maximize your nutritional intake.  

  1. Get regular exercise

Simply staying well hydrated alone won’t boost the immune system. However, in combination with a balanced diet and keeping fit, it does boost the effectiveness of the immune system. Going outside can be either partially or completely restricted under quarantine. However, it is vitally important for your immune system to continue regular exercise.

Fortunately, exercise can be done indoors and there are thousands or perhaps millions of videos available on YouTube. You could also consider supporting personal trainers operating online who are prevented from working in person during quarantine. From yoga to weight-lifting and full-body workout routines, there are plenty of ways to get the heart racing and come out of quarantine with a healthier body all around.

  1. Take Supplements

Fresh produce will always be the best way to get the nutrients you need. However, some minerals can be harder to find in foods, such as Vitamin D that we mostly get from the sun . In this case your best option is to opt for high quality supplements from brands like Metagenics. In addition, whilst studies are still unclear about the benefits of Vitamin C in fighting the coronavirus, Vitamin C supplements are known to be effective at boosting the immune system. A healthy immune system gives you a better chance of fighting off disease and illness. 

  1. Spend time outside

Whilst quarantine means our time outside is restricted, it is not usually completely banned. As such, whilst staying within regulations, it is important to spend some time outside every day. This could be on an extended walk (preferably in areas with a low population density and limited visitors). It could be spending more time in the garden. Or it could be opening up the windows of your flat and sitting up against it. Fresh air helps to prevent the spread of the coronavirus. Studies also show increasing your time in the sunshine boosts your immune system.

  1. Reduce certain things

Most steps on this list have been about getting more of good things. However, a healthy immune system also means cutting down on harmful things. This includes cutting down on alcohol (or cutting it out altogether). Alcohol weakens the immune system making it harder for your body to deal with any disease. Cutting down on sugar and salt is also important, particularly processed sugars and salts.

No single step alone can truly boost the immune system. However, practiced together, these steps can foster a healthy mind and body. In turn, a healthy body and mind supports the development of a stronger immune system. 

Food to boost immunity, tips by Dr Priti Nanda Sibal

Food to boost immunity, tips by Dr Priti Nanda Sibal

  • August 4, 2020

By Dr Priti Nanda

In the age of the coronavirus pandemic, apart from following the basic protective measures like washing hands , social distancing etc.,   it is vital that you select healthy balanced  diet  that would build your immunity against coronavirus disease (COVID-19) and other diseases.

Dr. Priti Nanda Sibal

Under the current conditions, rating a diet that’s high in fruits, vegetables and whole grains is important so as your immune system stay strong and healthy.

A healthy diet that contains important vitamins and minerals plays an important role in staying healthy and strong.

As researchers and scientists work to find a vaccine for the coronavirus, here are some tips to plan your meals by including    essential nutrients to strengthen the immune system:

Yogurt has been consumed by humans for thousands of years. Its creation might be disputed but its health benefits are not.

Yogurt is probably the best-known dietary source of probiotics for thousands of years. Regular intake of plain yogurt strengthens your micro biome, decrease gut permeability and strengthen your immune system and reduce your likelihood of contracting an illness.

Probiotics are “friendly bacteria” that are naturally present in the digestive system. Yogurt is defined as a coagulated milk product which results from bacterial fermentation of milk that can give your immune system a boost.

With few exceptions, milk and yogurt have similar vitamin and mineral compositions, but it’s also high in protein. You’ll also get a bit of vitamin A and zinc.

Yogurt eaters get a dose of animal protein plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

Yogurt already contains some natural sugar in the form of lactose (milk sugar) and thus consuming yogurt with minimal added sugar and Live strains of good bacteria is an easy way to support immune health. Plain unsweetened yogurt typically contains around 10–15 grams of carbs per cup (250 grams), but flavored or sweetened yogurts can easily contain more than 30-40 grams per serving.

Typically, the healthiest choice is plain, low fat or non-fat unflavored yogurt. But if you don’t like plain yogurt, then best option is to sweeten it yourself with your favorite fresh fruit, nuts, berries, and just a little honey to sweeten.

Yogurt provides almost every nutrient especially calcium, Vitamin B, Minerals that are necessary for human body.

Choose the low-fat or fat-free kind to reap the benefits without extra saturated fat.

Mushrooms to enhance superpowers? You bet. With antioxidants, vitamins and fiber, mushrooms are being touted for their role in boosting immunity by reducing inflammation and stimulating the release of protective compounds. Mushrooms contain powerful immune enhancing packs of antioxidants vitamins like riboflavin and niacin and protective properties   essential for strong immune system function.

Mushrooms have a savoury quality that can enhance the flavour of many dishes. Culinary mushrooms may be used in dishes such as soups, stews, stir-fries, pasta, and omelettes. Tea is also commonly made from whole fresh or dried mushrooms. “Eating mushrooms Disease-Fighting Stars” will actually help your body’s ability to produce antibodies, which is vital for fighting diseases.  Mushrooms, can actually not just shore up your immunity, but actually enhance it, boost it and take it to the next level.

For those who don’t like eating mushrooms, there’s a mushroom extract that can be added to water.

Fruits are the gateway to better immunity as they are a powerhouse of fibre and nutrients such as vitamin C. Regular intake of citrus fruits like strawberries Grapefruit, Oranges, Amla, Lemons, Limes have a bunch of health benefits from boosting immunity to preventing seasonal diseases like cold, the flu or common monsoon diseases. You need to include these immune boosters in your diet on a regular basis for more energy and vitamins,    avoid illness and  keep your skin smooth and elastic.

These citrus fruits are rich in vitamin C which contributes to the production of white blood cells, which play a vital role in fighting all those germs and microbes that enter your bloodstreams and cause diseases and infections. They’re nutritious and contain plant compounds that can protect against a variety of diseases, including cancer, heart disease, brain dysfunction and kidney stones.Overall, citrus fruits are potent antioxidant which has positive effects on skin health and immune function.

Ginger, the humble versatile spice widely used as home remedy for health ailments like blood sugar, indigestion, nausea, stomach pain, and respiratory symptoms such as cold and the flu. The super spice   not only adds flavour to your dishes but also serves up numerous health benefits. Due to its antioxidant and anti-inflammatory, which helps to boost immunity, it strengths and prevents seasonal disease. Research also suggests that fresh ginger contains the high substance of gingerol, a chemical compound found in fresh ginger, that has anti- inflammatory and antioxidant properties which boost immunity and ward off illness. In fact, starting your morning with a glass of ginger tea or ginger kashayam   (water decoction or water extract) could keep away many diseases and strengthen the immune system. Ginger kashayam may help treat flu accompanied by a dry cough.

To make your own ginger tea at home:  Immerse ginger pieces in boiling water for at least 10 minute. Add freshly squeezed lemon juice and honey to make it more tasty and refreshing and you can have it daily in the morning as empty stomach to boost your immunity and treat various seasonal ailments.

Kadha or herbal tea:

The traditional way of consuming ginger is in herbal tea /kadha. Add a few basil leaves and boil some ginger in water and mix it with a spoon of honey. Regular intake of this kadha will help in curing several ailments such as cold, cough and sore throat.

You can also prepare   ginger-garlic tea for health and immunity. Take a pot of 5-6 cup water. Now, add a small chunk of fresh ginger roots. Then add 1 teaspoon of crushed garlic, half a teaspoon of black pepper and let it boil for few minutes. Remove from heat, strain in cup, add half a teaspoon of honey for taste and enjoy!

In fact, raw ginger has around 79% water, 18% carbohydrates, 2% protein, and 1% fat. In fact, the best way to use ginger is by adding raw ginger to your foods and drinks.

About the author

Dr Priti Nanda Sibal is India’s leading nutrition and functional medicine expert

NDTV News

From Soaked Nuts To Mango Pickle, Here Are 5 Immunity-Boosting Tips You Are Going To Love

  • July 31, 2020
From Soaked Nuts To Mango Pickle, Here Are 5 Immunity-Boosting Tips You Are Going To Love

Immunity: Start your day with a handful of soaked almonds and raisins

Highlights

  • A cup of turmeric milk at night can boost your immunity
  • Make sure you sleep well and maintain a healthy lifestyle
  • Eat homemade food most of the times for good health and well-being

Monsoon is the time when one is at risk of being exposed to virus, bacteria, and several other disease-causing pathogens. It is thus of supreme importance that you work towards improving your immunity by taking all safety precautions and following an active lifestyle. A diverse diet including a variety of fresh fruits and vegetables is an essential prerequisite for one to get all nutrients to enable the immune system to function properly. Also important are foods that are a rich source of proteins, whole grains, nuts, seeds, lentils and legumes.

In short, everything that is homemade, local and seasonal should be a part of your plate in this season. Talking on the same lines is nutritionist Rujuta Diwekar on Instagram. In one of her recent IGTVs, she emphasises on the importance of a digestive system. Apart from focusing on what you eat, you also need to see how you digest that food, and how well your body absorbs, assimilates and excretes it. The same can be accomplished by consuming a diet that is local, seasonal and traditional, she adds.

Top 5 foods that will help you better digest and assimilate food to boost immunity

1. Nuts

Have a handful of soaked almonds and raisins every morning. Soaking nuts makes assimilation of vitamins from the nuts much easier, informs Diwekar. Sufficient vitamins is essential for a strong immunity. You can also have cashews or peanuts anytime during the day or as a mid-meal, she adds.

Also read: Know How Walnuts Are Good For Your Child’s Brain: Expert Explains This And Other Health Benefits

2. Ragi/Nachni

Apart from these two grains, wheat is also a widely-consumed grain. Consume it in the pattern as it always been consumed in your family. Besides, you can also have ragi or nachni grain as roti (bhakri) or in the form of a laddo. This grain is rich in iron, which helps boost haemoglobin levels. Don’t forget to have the laddoo or bhakri with some ghee, Diwekar asserts.

3. Pickle/murabba

Each of your main meal should have a small serving of pickle or murabba on the side. Lime, amla and mango pickle or murabba can especially be beneficial. Make sure they are homemade. They provide your gut with diverse bacteria, which can improve gut health, digestive system and overall immunity. They also help in enhancing Vitamin B12 levels, which helps in improving iron absorption.

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Eating pickle with meals can provide you with Vitamin B12
Photo Credit: iStock

Also read: Pickles Health Benefits: Treat Vitamin B12 Deficiency Naturally And Improve Digestion By Eating Them Every Day

4. Eat rice guilt-free

It is safe to eat rice for dinner as well. Rice are rich branched chain amino acid (BCAA), which are essential amino acids, which are even more essential when the body or mind is under stress. Eat the rice which is local to your area.

5. Turmeric milk with nutmeg

A cup of turmeric milk with a pinch of nutmeg can take you a long way in terms of boosting your immunity. It is anti-inflammatory in nature. It can also promote restful sleep, which in itself is very important for a strong immunity.

Also read: Perform These Yoga Asanas To Boost Immunity During Monsoon

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Kazakh health experts share tips to boost immune system amidst COVID-19 pandemic | Kazakhstan News: Latest news on Kazakh TV

Kazakh health experts share tips to boost immune system amidst COVID-19 pandemic | Kazakhstan News: Latest news on Kazakh TV

  • July 28, 2020

With the spread of the novel coronavirus infection, many people are wondering how to keep the immune system healthy. Famous Kazakh medical workers shared their recommendations with Kazakh TV.

First of all, it is necessary to improve liver health, said Doctor of Medical Science and Chief Freelance Hepatologist of the Public Health Department of Nur-Sultan Venera Rakhmetova. She said that liver performs many functions, including participating in the reactions of the immune system, which, in turn, determines the level of resistance to infection. That is why people should protect liver and prevent liver damage. 

“The caloric value of food should not exceed 2,800 to 2,900 kilocalories. In terms of preparing food, it is better to eat the food in boiled form or in stewed form, baking in the oven is also allowed. It is necessary to exclude fatty foods, semi-finished products and unhealthy snacks containing a lot of salt and sugar. Sugary drinks should also be excluded from nutrition,” Rakhmetova said.

She also added that the diet should be structured in such a way that it contains all the necessary foods from different categories. Rakhmetova stressed that a healthy lifestyle, sufficient physical activity, and anti-epidemic measures are the key to the prevention of COVID-19 infection and the speedy recovery, if the person got infected.

President of the Academy of Preventive Medicine of Kazakhstan Almaz Sharman agrees that the proper nutrition improves the immunity. He said that it is also recommended to drink more fluids, and preferably with lemon.

“If the health condition allows, then it is better to go outside, take a sun bath and get some fresh air. Taking antibiotics without a doctor’s prescription is not recommended in order not to weaken the immunity,” Sharman said.

Chairperson of the National Scientific Medical Center Abai Baigenzhin also said that a person who takes antibiotics uncontrollably can damage his or her immune system. Baigenzhin used the famous words of Avicenna to describe the situation when Kazakh residents started panic buying of various medicines and taking them: “Illusion is half sickness, calmness is half the cure and patience is the first step of healing.”

 

 

Photo: article


Summer Beauty Tips of 2020

Summer Beauty Tips of 2020

  • July 20, 2020

We’ve all been feeling a little off these days, but I think we can agree on one thing – it’s time to get our beauty back! Check out these great ideas and tips for Summer from some of the county’s top beauty professionals. What are you waiting for?

Keep Your Hair Color Looking Fresh for Longer

With many people prolonging their salon visits these days, balayage is a trendy and chic option to consider. Balayage is a hair dyeing method, where a lightener or a color is swept through the hair using a technique often called “free hand painting.” The result is long-lasting color with breathtaking natural-looking highlights. If you’re struggling with your hair cut, color or style, we highly recommend reaching out to the stylists at The Beauty Box for advice. Consults are always free!

The Beauty Box
914.967.0373
@thebeautybox_ny

 

Give Yourself a Boost

Summer is here and Eurolaser is back with your health in mind, offering NEW Vitamin Injections! It’s important to stay healthy to ward off any potential viruses or infections. These combo ingredient injections boost our immune system, give us more energy, and help with our overall well-being. They are even known to stimulate skin’s collagen for a ‘healthier’ glow! This combo contains a high dose of Glutathione – the mother of all antioxidants for immunity and healthy liver functions. It also includes Vitamin C for immunity, and Vitamin B complex for memory, concentration, metabolism and cardiovascular health. Call today for more details! These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease.

Euro Laser Spa
914.921.3265
info@eurolaserservices.com

 

Tone Your Beach Body

Finally, there is a gym-alternative that will leave your body looking toned and beach-ready in just 30 minutes! Available now at GLOW, EMSCULPT is the only FDA approved procedure to help men and women build muscle and burn fat. One session is the equivalent of 20,000 sit ups or squats! These sessions will reduce fat by up to 19% and build muscle up to 16%. Tone up your abs, glutes, arms and calves in just 30 minutes, so you can feel confident and look fabulous in that bikini. Book a FREE consultation today and receive a complimentary session!

GLOW
914.305.1999
RYE BROOK, ARMONK, SCARSDALE, GREENWICH, CT
@glowairbrushtan

 

Double-Sculpt Your Bikini Confidence

We all may have had a late start to summer, but that’s no reason to neglect your bikini! Time to boost your confidence by freezing away fat and toning muscle in those hard-to-improve areas. CoolSculpting and CoolTone at Greenwich Medical Spa are both non-invasive treatments that will help you lose the fat for good, and tone muscle. With Greenwich Medical Spa’s combination of CoolSculpting and CoolTone sessions, they’ll have your bikini-bod looking better than ever in no time!

Greenwich Medical Spa
914.722.6869
@greenwichmedspa

 

Go Mascara-Free!

For a time-saving beauty routine this summer, we recommend trying lash extensions! These amazing extensions will make you forget all about mascara, help you run out the door in no time, and will keep you looking camera-ready for those last-minute zoom calls! The Lash Lounge Dobbs Ferry offers customized lash extension looks including classic, hybrid and volume. No need to worry about eye sensitivities. If this is a concern for you, their expert lash advisors will provide a free consultation and a patch test.

The Lash Lounge – Dobbs Ferry
914.313.3656
@thelashlounge_dobbsferry


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Luke Coutinho shares simple tips for holistic immunity

Luke Coutinho shares simple tips for holistic immunity

  • July 20, 2020
Written by Jayashree Narayanan
| Pune |

Updated: July 20, 2020 6:20:46 pm





Luke Coutinho, immunity boosters, how to develop immunity, indianexpress.com, indianexpress, Here’s how you can develop immunity with certain conscious changes in your lifestyle, as per Luke Coutinho. (Source: Getty Images/Thinkstock)

For people who are constantly reading up on how to build strong immunity in the times of a pandemic, it is important to understand that a good immune system requires a holistic lifestyle change, shared Luke Coutinho, holistic lifestyle coach-integrative medicine.

One needs to realise it is a “system”, which means that “no one single approach or food works well for immunity”. “We need a holistic approach that focuses on feeding ourselves with the right kind of nutrition, giving adequate amounts of movement and activity, resting well enough, and keeping a check on our emotions and quality of thoughts,” he said.

In an interview with indianexpress.com, Coutinho pointed out how since the “outer environment is in little or no control”, what needs to be done is to have “control of our inner environment through one’s lifestyle”.

ALSO READ | This immunity-boosting chutney is good for constipation and blood sugar

Here’s what you need to keep in mind

Nutrition

The good news is – immunity building doesn’t need you to buy expensive supplements (although that might be necessary in cases where food isn’t enough), you can build your immunity with natural foods that might actually be already lying in your kitchen. “Simple, balanced meals cooked the right way with the right quality of ingredients, oils, a variety of spices is an immunity-boosting superfood in itself,” he mentioned.

Talking about which foods suppress immunity, he asserted how “sugar is the number one killer of immunity” and this is for kids as well as adults. “Not only sugar, but any processed food happens to be the biggest enemy when it comes to the health of your child,” he said.

According to Coutinho, here are the top immunity-boosting foods

*Spices: ginger, garlic, turmeric, black pepper, cumin, fenugreek, fennel
*Herbs: oregano, tulsi, lemongrass, rosemary
*Fruits: Pomegranate, guava, mango, grapes, lemons, oranges
*Vegetables: Drumsticks, pumpkin, sweet potato, chemical-free- leafy greens, cruciferous vegetables.
*Micronutrients: Zinc, selenium, vitamin D3, vitamin E, iron, B- vitamin, vitamin C
*Probiotics: Yogurt, kimchi, sauerkraut, rice kanji, kombucha, pickles
*Prebiotics: Apple, apple cider vinegar, garlic, asparagus
*All nuts and seeds
*Coconut oil, A2 cow ghee

nuts, nutrition, luke coutinho Time to eat clean. (Source: Getty Images/Thinkstock)

Movement

You need simple movement, through which you enable circulation, and thus, enable transport of blood to trillions of cells in the body. Blood carries oxygen, nutrients, immune cells and movement allows its reach to every cell in the body. Similarly, the movement also boosts lymph circulation which is our body’s own garbage disposal unit that helps clear our body of toxic wastes. “To add to this, our body needs movement throughout the day, and not just for that one hour you exercise in the morning. So, exercise with movement is necessary. It could be through short walks, standing up and touching your toes, doing backbends and forward bends, five squats every one hour, taking calls while walking,” he shared.

ALSO READ | From Ayurvedic kadhas to herbal meals: Immunity boosters are now serious business

Sleep and rest

how to sleep better, sleep quality, indianexpress, indianexpress.com, meditation, anxiety, daytime naps, napping, pandemic, Are you sleeping fine? (Source: Getty Images/Thinkstock)

Even a one night of sleep deprivation can suppress your immunity to 60-70 per cent, Coutinho said. Sleep has a major impact on immunity, which is why people who pull in all-nighters tend to fall sick more often. Sleep is the rest mode of our body when our immune system recharges. Our body like any car or machine needs maintenance and sleep is the phase that takes care of maintenance and clean-up. Screen and gadget exposure can also hamper their sleep patterns and the body’s natural ability to fall asleep. Lack of sleep can suppress immunity in a huge way for them. Kids need more sleep than adults to grow and heal. “When we are sleep deprived, T-cells go down and inflammatory cytokines go up. This potentially predisposes us to a great risk of acquiring a cold, cough, flu, infection, or disease,” he said.

ALSO READ | Lockdown diet: Feel sluggish and have digestive troubles? Avoid these foods

Emotional health

It’s been proven beyond doubt that a chronically-stressed state of mind affects one’s health on all levels: physical, mental and emotional, while lowering and suppressing immunity. Chronic stress produces several unwanted changes in your body’s natural rhythm, lowers immunity, and can even be a root cause of serious medical illnesses. Heart conditions, hormonal imbalances, obesity, and polycystic ovarian syndrome are a few examples of such stress-related illnesses.

“Positive emotions and actions like happiness, gratitude, laughter, hugs, appreciation are known to boost immunity….and this is medically proven!” he concluded.

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How to Protect Your Immune System as You Slowly Head Back to Public Life? Tips to Support Your Body's Natural Immunity

How to Protect Your Immune System as You Slowly Head Back to Public Life? Tips to Support Your Body’s Natural Immunity

  • July 20, 2020

Following months of quarantine, we have slowly started to take baby steps towards public life. And as the novel coronavirus continues to be a threat, maintaining social distancing, diligently washing hands and maintaining social distancing are the best ways to avoid contracting COVID-19. But apart from following these norms, boosting and protecting your immune health is another line of defence. Here’s how to support your body’s natural immunity in the coming weeks and months as quarantine orders are slowly lifted.

Stay Physically Active

A lot of research had suggested that physical activity increases efficacy on the influenza vaccine, so being active can undoubtedly help to protect you against viruses in the long run. Too Soon to Say Whether Recovered COVID-19 Patients Lose Immunity With Time: Scientists.

Reduce Your Alcohol Consumption

A lot of other studies had also suggested that chronic alcohol consumption suppresses immune function. Therefore, it is essential to keep a tab on how many glasses of booze you are downing in a day. Can Coconut Oil Help Boost Your Immunity? Here’s How Including Copra Oil in Your Diet Can Improve Immune Health.

Pop Immunity-Supporting Supplements

It would help if you had optimum levels of vitamin D to support your immune system and reduce your risk of COVID-19 complications. The adaptive immune system can help manage inflammation and ward off infections.  

Have a Consistent Bed Time Routine

You need enough sleep to support your immune system and to promote deep and restorative rest. If you find it difficult to fall asleep, one great trick is to simply take a whiff straight from the bottle and put it in a diffuser. Adding a bit of your essential oil in warm water and sniffing it can also help you fall asleep.

Prioritise Immune-Supporting Foods

Snacking on vitamin-C-rich clementines, munching on raw ginger and adding garlic to everything can be a great way to support your immune system. Foods That Weaken Your Immunity: From Coffee to Sweets, Avoid These Foods to Keep Your Immune System Strong and Help Your Body Fight Infections!

Although these strategies will not safeguard y from COVID, but combined with the other protective measures, they will help boost your natural ability to fight infection.

(The above story first appeared on LatestLY on Jul 20, 2020 12:32 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

With monsoon comes the risk of catching infections, and we are already in the midst of a pandemic.

Monsoon immunity booster: Rev up healthy living with these tips – more lifestyle

  • July 19, 2020

Monsoon is known to increase the spread of bacteria, and the pandemic due to coronavirus is already making things harder. Therefore there wouldn’t be a more important time, than now, to work on your immune system. So here are a few tips to ensure that your immune system is geared to take the onslaught of the rainy season during Covid-19 pandemic.

Homemade kadha: Never would your dadi’s kadha have been more relevant than today! An ayurvedic drink made with herbs and spices, a kadha helps in boosting the immunity. Chef Anahita Dhondy vouches for a kadha recipe that has helped a Covid survivor, when consumed twice a day. “It contains black cardamom, turmeric, cloves, black peppercorns, tulsi, cinnamon, ginger, and honey or jaggery. All of these are known to be effective immunity boosters and are also anti-inflammatory,” she says in a video.

 

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Sharing a family recipe or well an Indian recipe of a home remedy for cough, colds and flu! This one is by @arshitabkapoor a Covid survivor and warrior and this is what she has to say “This kadha is really a life savour. Helped me get through covid, and also build immunity. Drink this twice a day, precautionary and you will surely feel stronger! I like my kadha to be tasty also, so I always added extra cinnamon and gur!” So while it’s got all these spices which are anti inflammatory, what really caught my eye was the addition of black pepper. Did you know? While black pepper may seem like an odd addition to the mix, its presence plays a substantial role. The addition of black pepper with turmeric increases the absorption of turmeric by 2000 percent when used in a 1:10 ratio of pepper to turmeric. Pretty amazing, right? Black pepper aids in combating respiratory conditions and rejuvenating the lungs. So with the monsoons upon us, and the situation with Covid, this drink can be made and had an home. It’s soothing and delicious and well most importantly really good for you. Have it hot or warm, twice a day! Fresh turmeric and basil from @krishicress Hope you enjoy this easy recipe from our home, #TogetherAtHome we’ll keep cooking (and drinking) everyday! #HappyCooking #Happydrinking #stayhome #staysafe #quarantinecooking #kadha #ayurvedic #ayurvedicdrink #immunitybooster #homeremedies #homecooking #chefanahita #chefathome #easypeasy #stepbystep #recipevideo #homerecipe #cookingwithchefanahita #eatwell #homemade #stayhomestaysafe

A post shared by Anahita Dhondy Bhandari (@anahitadhondy) on

Keep allergies at bay: “Warm oil massages with sesame oil or mahanarayan oil before bath are helpful in avoiding allergies during this season,” suggests Delhi-based Ayurveda consultant Dr Tarun Gupta. He recommends staying hydrated through the day by sipping boiled water with dried ginger, and adds, “Nasal drops of mustard oil are also proven to counter all infections.”

Binge on citrus fruits: Fruits are the gateway to better immunity as they are a powerhouse of fibre and nutrients such as vitamin C. “Apples, guava, amla, orange, berries and pomegranates – add any or all to your diet for more energy and vitamins,” adds Dr Gupta.

Homemade cough lozenges: To avoid having an itchy throat, make medicinal tablets at home. Some of the easiest recipes use powdered cloves, lime juice, ginger and amla. Boil these and honey or sugar after switching off the burner. Then pour drops of the liquid in a pan so as to make tablets.

A cuppa a day: “To make your daily beverage an immunity booster, simply add a spoonful of turmeric to tea. This root spice has antioxidant properties while being antibacterial and antifungal in nature. Infusions made with tulsi, black pepper, ginger and amla are great for bolstering immunity,” says Tanuja Sodhi, a Mumbai-based wellness expert.

Ghar ki Khichdi: “During monsoon, prefer eating fresh home cooked food to avoid any infections. Consuming light and fresh foods prepared from barley, rice, or moong dal and having a small piece of ginger with rock salt before every meal are some quick and effective ways to boost your immunity naturally without much effort,” says Akanksha Mishra, a Delhi-based food and nutritionist.

Two word mantra – sleep and exercise: “You need to sleep for 7-8 hours a day because a good sleep is therapeutic and helps the body recover from the day’s exhaustion,” adds Sodhi. She also suggests moderate exercises to keep stress at bay.

Author tweets @Bhagat_Mallika

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