CORONAVIRUS AND FOOD

 Hello readers,

Today I am going to talk about measures that we can take for boosting our immunity which can help us prevent the deadly infection.

A gigantic global challenge is the latest and continuing epidemic of coronavirus disease (COVID‐19). The epidemic, which first occurred in Wuhan City, Hubei Province, China, and then quickly spread to other provinces and more than 200 countries abroad, has been identified by the World Health Organization as a global pandemic.

Those with weakened immune systems and/or respiratory, metabolic, or heart issues are more vulnerable to infection and are at greater risk of severe illness or even death. The goal of this review was to report important functional food plants with immuno modulating and anti-viral properties.

BELOW ARE THE FOLLOWING MEASURES THAT WILL HELP YOU TO BOOST YOUR IMMUNITY AGAINST DEADLY VIRUS

• UPGRADE YOUR DIET

The diet you consume plays a vital role in deciding your general health and immunity. Eat low carbohydrate diets to help regulate high blood sugar and blood pressure. A low-carb diet will help to slow down diabetes and concentrate on a protein-rich diet to keep you in good health. And regularly eat vegetables and fruit rich in beta carotene, ascorbic acid, and other essential vitamins.

Some natural immune supplements include ginger, gooseberries (amla), and turmeric. Any of these superfoods are popular ingredients for Indian dishes and snacks. There are a variety of herbs that help improve immunity, such as garlic, Basel leaves, and black cumin. Some seeds and nuts, such as sunflower seeds, flax seeds, pumpkin seeds, and melon seeds, are excellent sources of protein and vitamin E.

• DONT SACRIFICE ON SLEEP

Healthy sleep time for 7-8 hours is the perfect way to help your body develop immunity; insufficient sleep makes you exhausted and impairs your brain function. Lack of sleep will keep the body from sleeping, and this will hinder other body processes that will have a significant effect on the immunity. Lack of sleep adversely affects the efficacy of the influenza vaccine.

• DONT FORGET TO EXERCISE

A HEALTHY DIET workout regimen should follow. Try to work out regularly; even moderate activity can go a long way to removing the body's toxins. Depending on the endurance, activity is advised for 30 to 45 minutes. If you haven't ever begun exercising, then it's a fine idea to start. Regular exercise boosts metabolism and has a strong link with body immunity.

• STAY QUENCHED

Hydration doesn't inherently shield you from germs and viruses, however avoiding dehydration is crucial for your overall health. To prevent dehydration, water is recommended since it is free of calories, additives, and sugar.

You can drink when you are thirsty, and avoid when you are no longer thirsty, as a general rule. You may need more water while you are doing a heavy activity, working outdoors, or living in a hot environment.

It is important to remember that older adults tend to lose the desire to drink because their bodies do not properly signify hunger. Older people even though they don't feel tired tend to drink daily.

CONCLUSION

You will have to make some improvements in lifestyle and diet to improve your immune system. These involve reducing food consumption, keeping hydrated, daily exercise, having enough sleep, and controlling stress levels.

While none of these recommendations will eliminate COVID-19, they can improve the defenses against harmful pathogens in your body.

IMPORTANCE OF HAVING A BALANCED DIET

Hello readers,

Today we are going to talk about a BALANCED DIET. What is a balanced diet, the importance of a balanced diet, and how it can help us stay fit and active? So let’s start

 

The first thing that comes in mind when we think of a balanced diet is to reduce the intake of food items but that’s not true. A Balanced Diet is a nutritional therapy that consists of different variety of foods in the exact amount and proportions so that the demand for calories, proteins, minerals, vitamins, and other nutrients are in appropriate  number. A Balanced diet should consist of 60-65% of carbohydrates, 20-25% of fat, and 10-15% of proteins. Human Beings require a specific quantity of calories according to the age group.

 

HERE ARE THE IMPORTANT FACTORS THAT SHOULD TAKE IN CONSIDERATION WHILE PLANNING FOR HEALTHY DIET

 

 

• EAT 5 MEALS A DAY

 

 Consume 5 meals a day including 3 major meals i.e. Breakfast, Lunch, Dinner, and 2 light meals that can be consumed after breakfast and in the evening. Dinner should be the lightest of all three major meals. Do not keep your stomach empty.

 

• DRINK WATER INSTEAD OF SOFT DRINKS

Water plays an important part in a Balanced diet. You should consume at least 10-14 glasses of water every day. It also helps in Weight loss and keeps energy level up. Dieticians suggest that consuming water after meals can be harmful as the meal does not get digested properly and our intestine is not able to extract nutrients from food.

 

• CONSUME LESS PROCESSED SUGAR IN YOUR DIET

 

 Processed sugar intake can cause weight gain and it can lead to fat accumulation. Sugar intake in the form of sodas, packed juices, bakery products, candies, chocolates, smoothies can be hazardous in the long term. There are various substitutes of sugar such as Honey, Maple syrup, Jaggery, Molasses, and coconut sugar, etc.

 

• SWITCH TO FAT-FREE OR LOW-FAT MILK

 

Fat-free or low-fat milk has all the same amount of essential nutrients that normal milk contains. So it will be way healthier than normal milk.

 

• TRANSFER TO WHOLE GRAINS FOOD

 

Switch from white bread to whole wheat bread, indulge oats, quinoa, buckwheat, multigrain flour in your diet which helps in the digestion of food. Multiply the number of whole grains in your diet slowly, otherwise you might experience constipation.

 

 CONCLUSION

Eating a decent eating regimen implies eating nourishments from the five significant gatherings.

 Dietary rules change after some time, as researchers find new data about sustenance. Current proposals recommend that an individual's plate ought to contain principally vegetables and natural products, some lean protein, some dairy, and dissolvable fiber.

 Individuals inspired by weight reduction ought to likewise consider bringing moderate exercise into their schedules.

For more detailed details:-

https://www.snapfitness.com/us/blog/5-benefits-of-a-balanced-diet/

https://www.thetrainingroom.com/blog/fitness/march-2013/the-importance-of-a-balanced-diet

https://www.srnutrition.co.uk/2016/06/healthy-balanced-diet