In the current scenario of the COVID pandemic, we all know that building a good immunity will definitely help to combat the infection. We are clear on this point. But, how to do this? Many of us end up in spending money on things that are more expensive and have doubtful or little use. But we forget that there are simple home remedies available that are proven by research to be very effective-
- Water –
Needless to say water is the main component of blood. It is blood that takes all the elements around the body. So, having a good amount of water is a great help to the process of natural detoxification by our different organs like the liver, kidney, lungs. It not only relieves thirst but also helps to control satiety. Good intake of water also helps in weight loss. Water intake should be 3-4 liters per day.
E.g. – Plain water, detox water, chaas, Nimbu pani, etc.
How you can do it – Keep the jar filled on the dining table. So, that it reminds you to drink water. Use colorful jars and bottles to make it attractive.
- Fruits:
Fruits are nature’s gift to mankind. They are rich source of detox elements, antioxidants, vitamins, minerals and fiber. In addition they are low in calories and give a sense of satiety. So not only they help us to maintain a healthy body but also cause weight loss. Make a habit to have at least 2-3 portions of fruits daily.
How you can have it: whole fruit, fruit salad, fruit yogurt, fruit chat. Make it a point you are keeping a fruit bowl on dining table at home and carrying a fruit box when traveling.
- Vegetables:
Vegetables are rich in bioflavonoids, antioxidants, vitamins, calcium, iron, folate and other minerals and fibre. They are filling and tasty with zero fat content and also provide you less calories. Have 2-3 servings of raw vegetables daily.
How you can have it: E.g. cucumber, tomato, onion, carrot, beetroot, steamed beans – Raw, chopped, salad, raita etc.
- Spices:
Fresh spices are loaded with a variety of useful organic compounds like aromatic oils and have got anti-bacterial and anti-inflammatory properties. These phenolic compounds and volatile oils are great antioxidants, blood thinner and some have anti-cancer properties.
How can you have them: Because of their volatile nature, the use of fresh ground spices is advised. Use pepper mill to sprinkle fresh dry spices on your salads, fruits, vegetables, curry, etc. You can prepare fresh green chutney or thecha with ginger, garlic, coriander, mint and add to bhel, sprouts, chaat etc to make it more tasty and delicious. You can also add thecha to the as a base to food preparation or enjoy it as a side dish for your chilla, dosa, uttapam etc.
- Curd:
Simple homemade curd has friendly bacteria (bioactive) and it helps to maintain a healthy bacterial flora in the gut. This improves your digestion, keeps many illnesses away, and is healthy for heart. It helps to boost your immunity providing a healthy gut. Good for your teeth and bones and helps you to lose weight.
How you can have it: plain curd, fruit raita, salad raita, chaas etc. You can use it to make your dishes creamier as well.
- Sprouts:
Sprouts are high in soluble fiber and are a good source of protein and help in weight loss. It helps to improve circulation and digestion. It also helps in boosting your immunity and reduces the risk of heart disease. Fresh sprouts are a good source of vitamin B complex.
How you can have it: Plain sprouts, sprouts salad, sprout bhel, and sprout raita etc.
- Lastly, along with the above things one should also try to do proper aerobic physical activity, it can be any activity that you enjoy doing it. There are many easy to do exercises for home available on the internet or you can try walking in the house on a treadmill or simply walking up and downstairs. Try playing around with the kids. Also try to practice meditation or yoga in order relieves or reduce mental stress. Exercise and mind relaxation goes a long way to maintain health.
- Remember:
The best time to start is now!
Small efforts/changes every day on a regular basis are more useful than impulsive drastic measures.
Try to make any change pleasant and attractive, this way it will last longer.
Changes should be as per your likes and lifestyle.
Try to involve children and family.