6 Foods to Boost Your Immunity This Winter!
Winter is here! To stay healthy during the colder months, it is important to strengthen our immune system. Eating healthy, exercising, and getting enough sleep are great ways to do this.Here are some foods to help you build immunity this winter:Blueberries: Blueberries have antioxidant properties that boosts the immune system. They contain a type of flavonoid called anthocyanin, which plays an essential role in building the respiratory tract immune system.Adding a handful of blueberries to your morning oatmeal or smoothie can really give your immune system that extra kick!Dark Chocolate: Besides being a treat for your taste buds, dark chocolate contains an antioxidant called theobromine. This antioxidant helps protect the body’s cells from damage caused by free radicals, which can lead to illness. Just remember, moderation is key. A small piece of dark chocolate can give you the benefits without overdoing it.Broccoli: Broccoli is one rich source of Vitamin C. It also contains antioxidants, such as sulforaphane which can support the immune system. Lightly steaming broccoli keeps its nutrients intact, so try adding it as a side dish to your dinner to get the maximum benefits!Spinach: Another leafy green that’s great for winter is spinach. Packed with nutrients like Vitamin C, flavonoids, and carotenoids, spinach not only boosts immunity but also helps prevent common colds. Make sure to cook it just a little to keep its goodness intact. You can add spinach to your soups, curries, or even a warm winter salad.Red Bell Pepper: Did you know they contain even more Vitamin C than oranges? That’s right! Vitamin C is a key player in building immunity, and red bell peppers are loaded with it. Stir-frying or roasting red bell peppers is a great way to preserve their nutrients and flavor—making them a delicious addition to any winter meal.Oranges or Kiwifruit: Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. Vitamin C helps in reducing the duration of common cold symptoms and improves the function of the human immune system.Including these fruits in your breakfast or enjoying them as a snack can make a big difference in keeping those winter sniffles at bay.These 6 foods—blueberries, dark chocolate, broccoli, spinach, red bell peppers, oranges, and kiwifruit—are not only delicious but are also powerful allies in building your immunity this winter. So, make sure to include them in your diet and stay strong against the seasonal colds.Source:- https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system
5 effective home remedies for cough and cold in children!
Your little one's cough can be a real worry.5 natural remedies that can help soothe your child’s throat and ease their cough 1.Ginger: Ginger contains anti-inflammatory properties which eases dry and asthmatic cough. It may also help in relieving nausea and pain.Give ginger tea or few drops of ginger juice with 1 spoon of honey 2.Steam: A wet cough, that produces mucus, may improve with steam.Give a hot shower or bath to your child and allow the bathroom to fill with steam. Let your child be in that steam for a few minutes until symptoms subside.Fill a large bowl with hot water. Adding herbs or essential oils like eucalyptus or rosemary helps relieve congestion. Make the child lean over the bowl and place a towel over the head to trap the steam and let the child breathe in for about 10 to 15 minutes.Steaming is helpful for cough and cold in children done one to two times per day. 3. Saltwater Gargle: Saltwater gargle has been used to help relieve sore throat and symptoms as it loosens mucus and relieves some pain.Stir ½ teaspoon of salt into a cup of warm water and dissolve it completely. Make your child take a sip of saltwater, ask them to let it sit at the back of the throat for a few moments before spitting it out.Doing this several times each day until the cough improves. 4. Bromelain: Bromelain, an enzyme found in pineapple, has anti-inflammatory and mucolytic properties which breaks down the mucus and removes it from the body.Give pineapple juiceGive Bromelain supplements (it is always better to consult your doctor before trying a new supplement). 5. Probiotics: Though probiotics may not directly relieve cough, they may boost the immune system by improving gut health. A healthy immune system can help to fight off infections that may be causing the cough.Lactobacillus, one type of probiotic, benefits in preventing the common cold. Supplements containing Lactobacillus and other probiotics are available at medical stores.Some foods like Miso Soup and Yoghurt are also naturally rich in probiotics.It may be best to give probiotic supplements in addition to probiotic-rich foods.Try these simple home remedies and let your child fight against cold and cough infections.Source:-https://www.medicalnewstoday.com/articles/322394#natural-cough-remedies
How to Lose Weight in Your 30s | Easy Tips to Lose weight!
Women in their 30s often experience challenges with weight gain due to hormonal changes, slower metabolism, and lifestyle shifts.5 simple way to weight loss in 30sHere are five essential tips that can help them shed extra weight, boost energy, and regain confidence.1. Maximize amount of Protein and Fiber in diet:Protein helps you feel fuller for longer, stabilizes blood sugar, and preserves muscle mass and Fiber supports digestion, helps regulate cholesterol, and keeps you satisfied longer. These help in maintaining a healthy metabolism and reduce the chance of overeating. . Include tofu, lentils, beans, chickpeas, dairy, chicken, fish, and eggs for extra protein. And oats, veggies, fruits, legumes, and whole grains for extra fiber in your diet.2. Focus on Strength Training:Strength training is crucial for boosting metabolism, and helps you burn more calories even when at rest. In your 30s, preserving muscle mass becomes even more important. Incorporate strength training exercises like squats, lunges, push-ups, and weightlifting to build and maintain muscle mass. This not only helps you burn calories more efficiently but also improves bone density further reducing the risk of osteoporosis.3. Limit Added Sugars:Added sugars can contribute to weight gain by spiking insulin levels. This further leads to fat storage and cravings, leading to more snacking. . Reduce sugary drinks, candies, and baked goods, rather opt for natural sweetness from fruits. Also, make it a habit to read food labels to identify hidden sugars, as many processed foods contain unexpected added sugars that can affect your weight loss progress.4. Manage Stress and Sleep Well:Too much stress and lack of sleep can disrupt your hormones, specifically cortisol, which leads to weight gain and increased hunger. Stress management techniques like yoga, meditation, or even a simple walk can help lower stress levels. Quality sleep is also the key—aim for 7-9 hours of sound sleep each night to allow your body to repair and regulate hunger hormones, which will make it easier to resist unhealthy cravings.5. Stay Hydrated and Consistent:Staying hydrated helps in digestion, keeps your metabolism working efficiently, and helps curb unnecessary hunger. Aim for 8-10 glasses of water in a day.Consistency is the foundation of successful weight loss—set your goals that are realistic and achievable. . and celebrate even the smallest wins.Conclusion:These five tips have helped many women lose their extra weight, boost their energy levels, and improve their overall well-being. Sustainable weight loss is not about drastic changes in looks but about small, consistent changes that lead to significant, long-lasting results.Just trust the process, stay patient and motivated. Remember, everyone has their unique weight loss journey, so embrace yours. For additional guidance and support, consult a dietitian or healthcare professional to help design a diet and exercise plan that may work best for your individual needsSource:- 1. https://www.medicalnewstoday.com/articles/321522 2. https://www.medicalnewstoday.com/articles/325258
5 Health Issues Indian Women Face Daily And Their Simple Solutions!
Balancing work, family, and personal responsibilities can leave little room to focus on yourself. It’s a common challenge, especially for Indian women, who often face significant health issues as a result.Let’s explore 5 of the most common Women health concerns and practical solutions to address them.1. Stress and AnxietyNearly 43% of Indian women experience stress and anxiety regularly. The relentless pressures of balancing professional and personal lives can feel unending. However, small, consistent actions like deep breathing exercises or a brief daily walk can make a noticeable difference. Just 10 minutes of mindfulness each day can significantly reduce stress and bring clarity.2. PCOS (Polycystic Ovary Syndrome)PCOS affects one in five women in India, leading to irregular periods, weight changes, and emotional instability. If this sounds familiar, know that it’s manageable. Adopting a nutritious diet, engaging in regular physical activity, and seeking appropriate medical care are crucial steps. Yoga and meditation can also help by reducing stress and balancing hormones naturally.3. AnemiaHalf of Indian women suffer from anemia, a condition caused by low iron levels, which often leads to fatigue and weakness. Including iron-rich foods such as spinach, lentils, and pomegranates in your diet can help combat this. Additionally, consulting a doctor for iron supplements can support faster recovery.4. Back PainApproximately 70% of Indian women experience back pain, often due to prolonged sitting or heavy physical tasks. Strengthening exercises, stretching routines, and maintaining proper posture can help alleviate pain. Yoga is particularly effective in improving flexibility and reducing discomfort.5. Breast CancerBreast cancer remains the most common cancer among Indian women, with 1 in 22 urban women at risk. Regular self-examinations and annual screenings are essential for early detection and effective treatment.Your health is your foundation. By addressing these issues proactively, you can lead a stronger, healthier, and more fulfilling life. Take the first step today—your well-being deserves it.Source:-1. https://pib.gov.in/PressReleaseIframePage.aspx?PRID=1946710 2. https://www.india.gov.in/official-website-ministry-women-and-child-development-0
5 top health benefits of drinking ghee coffee daily! Why should you drink ghee coffee?
What is Ghee Coffee or Bulletproof Coffee?Ghee coffee is simply brewed coffee mixed with 1-2 teaspoons of ghee (clarified butter). Some people also add a pinch of cinnamon powder for extra flavor. It's also known as "Bulletproof Coffee."But why is ghee coffee so popular?Ghee coffee has been used in India and countries like Tibet for centuries, especially in Ayurveda, which mentions the numerous health benefits of ghee. Recently, celebrities like Shilpa Shetty and Kriti Sanon have made it more popular by including it in their morning routines. The unique flavor and health benefits are what make it so trendy today.Health benefits of ghee coffee!Boosts energy levels: Ghee contains healthy fats that release energy slowly, keeping you full and energized for a longer time. This can also help with weight loss by reducing hunger.Improves digestion: Ghee has butyric acid, which helps healthy gut bacteria grow and nourishes the digestive tract, reducing bloating and improving overall digestion.Increases focus: The caffeine from coffee and the healthy fats from ghee work together to improve mental clarity, focus, and provide sustained energy.Boosts immunity: Ghee is rich in vitamins A and E, which help boost your immunity, making you less prone to infections.Promotes glowing and healthy skin: Ghee is packed with antioxidants that nourish and hydrate the skin, making it look glowing and healthy.While ghee coffee is both healthy and tasty, it's best consumed in the morning or at least 8-9 hours before bedtime.So, why not try ghee coffee and share your experience with us in the comments, including its taste and health benefits!Source:- 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10789628/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8181361/
Hypersomnia: Reasons Behind Excessive Daytime Sleepiness and What to Do?
Excessive sleepiness, often referred to as hypersomnia, is one of the major concerns significantly impacting one’s daily life. We can talk about it frequently and give advice on how to sleep better, like reading a book and not watching videos. But this might not always be that easy, this may be a symptom of some serious health conditions.Some common causes of Excessive Sleepiness DisorderThe causes of ESD can be divided into three different categories:Medical causesLifestyle factorsOther factorsLet us discuss them in detailMedical causes:i) Sleep Apnea: A condition where breathing repeatedly stops and starts during sleep. This disturbs sleep quality.ii) Narcolepsy: A neurological condition characterized by sudden sleep attacks and excessive daytime sleepiness.iii) Periodic limb movement: A neurological disorder that causes an irresistible urge to move one's legs. This interferes with sleep quality.iv) Depression: A mental health condition that leads to fatigue and difficulty sleeping well during the night, keeping one sleepy the entire day. 2. Lifestyle factors:i) Insufficient sleep: Getting less sleep than the body needs can lead to excessive daytime sleepiness.ii) Poor sleep hygiene: Irregular sleep schedules and a noisy or uncomfortable sleep environment contributes to sleep issues.iii) Medications: Certain medications, like antidepressants, antihistamines, and pain relievers cause sleepiness.iv) Substance abuse: Alcohol and drugs can disrupt sleep patterns.Other Factors of Excessive Sleepiness Disorder:Genes: Some people may have genetic reasons for sleep disorders.Shift work: Irregular working hours can disrupt the body's natural sleep and wake up cycle.If you're experiencing excessive sleepiness, it's important to consult your doctor and find out the underlying cause and ask for an appropriate diagnosis and treatment.Source:-1. https://www.ncbi.nlm.nih.gov/books/NBK19961/#:~:text=The main symptom of sleep,Dinges et al.%2C 2005) 2. https://hms.harvard.edu/news/sleepless-genes#:~:text=Insomnia affects around 10 to,risk of insomnia is inherited.
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