Coronavirus (COVID-19) is a virus caused by a strain of SARS. Which cause the respiratory problem, fever, loss of sense of taste.
Coronavirus may cause more severe symptoms in individuals with weakened immune systems, older people, and people with long-term conditions like diabetes, cancer, chronic lung disease, and cardiovascular disease.
A nutritious diet and an optimally functioning immune system can never go wrong. If we have a healthy immune system, our body can safeguard us from any disease. Before moving forward let us understand what immunity is. Our immune system is the body’s natural defense system against illness and infections. It works non-stop in saving us from diseases. A healthy immune system helps us go about daily life as we come into contact with germs and bugs from pets, people, and the environment. It helps prevent diseases that could otherwise enter the body very easily and could have an adverse effect.
Proper nutrition and hydration are important to tackle this disease and help manage the symptoms. A well-balanced diet can optimize the function of the immune system, improve metabolism, and can help prevent the development of chronic symptoms associated with COVID-19
There are few healthy tips:
1. Hydration
The body is made of about 75 percent water. The usual recommendation is eight glasses per day of fluid. As we are less active during lockdowns, and may not feel as thirsty, it is important to set regular reminders to ensure we are hydrating our bodies.
For flavor and additional nutrients, add slices of cucumber, lemon, or orange to the humble glass of water. Avoid sweetened beverages such as soft drinks and soda because of their high sugar content.
2. Protein-rich diet
Adequate protein intake is required to prevent muscle loss and maintain metabolic functions. Loss of muscle can lead to weakness, fatigue, and inability to perform daily activities. Protein deficiency is additionally connected to impaired immune system function and might worsen symptoms and result in an extended recovery time.
Try to include a portion of protein-rich food in every meal. Vegetarians can include 2-3 servings/day of pulses, dal, soya, milk & milk products, nuts, and seeds. Also, besan, sattu, khichdi, peanut, paneer, curd, and mushrooms are good options. Non-vegetarians can include all of these along with lean meat like eggs, chicken, and fish in their diet.
3. Healthy Fats
Nuts are incredibly healthy. They are high in healthy fats and fiber and are a good plant-based source of protein.
Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don't get enough of.
Healthy nuts include almonds, walnuts, macadamia nuts, and numerous others.
Saturated Fat vs. Unsaturated Fat
Healthy fats can be broken down into two main categories: unsaturated fats and saturated fatty acids.
So what is saturated fat? The saturated fat definition includes fatty acids without double bonds. Saturated fat foods include ingredients like butter, coconut oil, and dairy products. Although once considered unhealthy and artery-clogging, more and more research has shown that saturated fats can be included as part of a healing diet in moderation.
Meanwhile, the official unsaturated fat definition encompasses any type of fatty acid that contains at least one double bond within the chain. These Fats are further classified as either monounsaturated fat or polyunsaturated fat based on the number of double bonds they contain. Unsaturated fats can include foods like vegetable oils, nuts, seeds, and fish.
Unlike saturated fats, the benefits of unsaturated fats have long been established. Studies show that unsaturated fatty acids can help promote weight loss, reduce inflammation and lower the risk of heart disease.
When comparing saturated vs. unsaturated fat, it's generally recommended that unsaturated fatty acids should make up the majority of your fat intake.
4. Probiotics
Recent research shows probiotics can help boost the immune system. Healthy bacteria found in probiotics will help the gut and intestinal tract fight off disease-causing germs. Yogurt, kefir, pickles, kimchi, and kombucha are loaded with probiotics.
Probiotics support the growth of good bacteria, which plays an important role in balancing your body's good bacteria and are stored in the gut. These healthy bacteria help balance your digestion, immunity, and metabolism.
Importance of Vitamin C
Vitamin C protects you from infection by stimulating the formation of antibodies and boosting immunity. As an antioxidant, vitamin C fights free radicals present in the body. Include more vitamin C in your diet with citrus fruits like oranges, grapefruit, and tangerines, or red bell pepper, papaya, strawberries, tomatoes, guavas, broccoli, kiwi, and chilies.
5. Exercise/Yoga
Don't forget to also squeeze in some physical activity or meditation! The World Health Organization recommends 30 minutes of physical activity a day for adults, and one hour a day for children. If allowed, go outside for a walk or a run, while keeping a safe distance from others. If you cannot leave the house, find an exercise video online, dance to music, do some yoga, or walk up and down the stairs.
What to avoid
Foods that are high in fat, sugar, and salt (heavily processed foods) are not considered part of a healthy diet. It's particularly important at this moment to avoid these foods, as they do not provide any nutritional benefit.
AYURVEDIC KADHA
The Ayush Ministry of India is responsible for regulating the indigenous and alternative medicinal systems in our country. It recently suggested the consumption of kadha as a protective measure against coronavirus
INGREDIENTS:
Water
Mulethi
Basil leaves
Cinnamon
Ginger
Turmeric
A little stick of Giloy
Some black pepper
Use of Anti-viral herbs
Giloy
This Ayurvedic herb is a powerhouse of antioxidants that neutralize free radicals and prevent inflammation. Also, it purifies blood, boosts immunity, flushes out toxins from the body, and fights against bacteria and viruses effectively. Consuming Giloy juice can help you get rid of fever, which is one of the signs of COVID-19. Its anti-inflammatory properties help in tackling respiratory problems like cough, cold, and breathing problems. These are also major signs of the novel coronavirus infection.
Ginger
Ginger has anti-inflammatory properties that help in removing toxins from the respiratory tract. It contains many vitamins and minerals including potassium, magnesium, beta-carotene, and zinc. It also has antioxidants to help support your immune system.
Tulsi
Tulsi is another wonder herb that is much favored by Ayurveda. This aromatic leaf can be your primary line of defense against COVID-19. Tulsi or basil is a powerful germicide. Because of its phytochemicals and antioxidants, it can effectively locate germs, viruses, and bacteria the moment they enter your body and destroy them. Simply chew a few leaves first thing in the morning. You can also add a few drops of water boiled with tulsi leaves into your food.
This is how we can fight with corona and stay healthy.
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