It's well-known that cardio reduces the risk of stroke, improves blood circulation, lowers hypertension and relieves stress.
Resistance building
Does a minor change in weather pull you down? Experts tell you how to build your body's protection shield ...
GO RUN!
However, a crucial benefit of cardio is that it boosts the body's immunity. Regular exercise ensures constant flow of nutrients and infection-fighting cells throughout the body, and of waste products out of it.
Simply put, diseases often follow blockage in the body's intricate mechanism. Hence, an easy defence against diseases keeps the body mechanisms ticking.
STRESS CHECK
The big 's' factor also affects immunity. Keep stress under check, incorporate a relaxing practice such as meditation, yoga or deep breathing into your daily routine. You may even try Tai-chi, a Chinese martial art.
CHEW MUSHROOMS
A recent Arizona State University study says that mushrooms can indeed help cement the body's immunity. Interestingly, the common white button mushroom has stronger immunity boosting properties as compared to the exotic varieties.
CHOCOLATES
Chocoholics rejoice ! Chocolate is a good source of arginine amino acid (a component of most proteins) which is crucial in boosting the body's immunity. Besides, it is also known to play a role in weight control and is also beneficial for the liver.
TEA
Good ol' chai fights infections attacking our body, says a study conducted by the Harvard Medical School. The study showed that the immune system of tea drinkers responded five times faster to germs, as compared to those who had coffee. The chemical in question in tea that supports immunity is L-theanine .
FISH
Apart from being a rich source of omega-3 fatty acids, which have a host of benefits of their own, fish is also a rich source of glutamine that helps build immunity .
BREATHE RIGHT BELLY BREATHING
The most efficient way to breathe is diaphragmatic breathing or belly breathing. Most infants and young children do it easily, but as we get older, we tend to breathe using our chest and shoulder muscles and less of our diaphragm. Practise the following exercise and re-learn your breathing technique. Pick a comfortable position — sitting, standing or lying — on your back. When standing or sitting, make sure that your feet are flat on the floor, the back is straight and hands are at your side, on your lap, or on the belly. Inhale deeply thrice, through your nose and exhale from your mouth. Feel the stress leave your body with each exhalation. As you inhale, let the breath completely fill your lungs and push your belly out. Exhale completely, feeling your belly move back in. Do a series of seven breaths. Rest for two minutes and repeat
ALTERNATING NOSTRIL BREATHING
This is recommended for those suffering from chronic sinusitis, allergies and lung infections. Sit comfortably on a chair or on the floor. Press the thumb of your left hand against the left side of your nose, blocking the air passage, the other fingers of your hand kept straight, not touching your face. Breathe in through your right nostril for a count of ten. Move your hand such that your index finger closes the air passage on the right side of your nose. Breathe out of the left nostril for a count of ten. Repeat five times. Switch hands. Inhale through the left nostril and exhale from the right nostril for a count of ten. Repeat five times.
BOWEL-ED OVER
Two or three bowel movements per day ensures that the body's defence system is not put under any excess strain. So, keep the body well-hydrated for regular and healthy bowel movements, and have food rich in fibre such as cereals, whole grains and fruits like apples .
Resistance building foods
Avoid falling prey to changing weather by consuming resistance building natural warriors
With winter making fleeting appearances and summer around the corner, you can fall victim to many infections. As your body is used to operating in a certain temperature, changes in weather pattern require it to re-adapt its internal working with the environment. This leaves your immune system vulnerable to viruses floating in the air.
You can avoid a trip to the doctor by developing a good resistance. Nutritionist Sukhada Bhatte lists some natural foods which will keep you strong.
Grapefruit or oranges
Citrus fruits are rich in Vitamin C which efficiently fights cold and flu. They are packed with flavonoids — natural chemical
Citrus fruits are rich in Vitamin C which efficiently fights cold and flu. They are packed with flavonoids — natural chemical
- Compounds that have been found to increase the immune system response.
How to consume: Whole or in a salad.
Quantity: A cup of grapes or an orange
Broccoli
The vegetable is rich in Vitamin A, Vitamin C and glutathione. Vitamin A keeps the cells in mucous membranes moist so that they stay resistant to cell damage, thus warding off the yucky bacteria.
The vegetable is rich in Vitamin A, Vitamin C and glutathione. Vitamin A keeps the cells in mucous membranes moist so that they stay resistant to cell damage, thus warding off the yucky bacteria.
How to consume: As salad, vegetable
Quantity: 1 cup raw
Almonds
They are a great source of Vitamin E, which promotes the synthesis of interleukin-2, a protein that kills bacteria, viruses and cancer cells. It is also a good source of riboflavin, niacin and B vitamins, which counter stress.
They are a great source of Vitamin E, which promotes the synthesis of interleukin-2, a protein that kills bacteria, viruses and cancer cells. It is also a good source of riboflavin, niacin and B vitamins, which counter stress.
How to consume: Between meals or as salad topping
Quantity: 4-5 a day
Flaxseeds
These are good source of Omega 3 fatty acids, which help lower triglycerides and increase HDL cholesterol (the good cholesterol).
These are good source of Omega 3 fatty acids, which help lower triglycerides and increase HDL cholesterol (the good cholesterol).
How to consume: Sprinkle a few flaxseeds on your salads, add to atta, soups or roast and consume as mouth freshener.
Quantity: 1 teaspoon
Garlic
Garlic contains several antioxidants that help combat H-pylori — the bacteria associated with some ulcers and stomach cancer.
Garlic contains several antioxidants that help combat H-pylori — the bacteria associated with some ulcers and stomach cancer.
How to consume: Peel, chop and let it sit for 15 to 20 minutes before cooking to activate immune-boosting enzymes. Use in marinades.
Quantity: 1-2 cloves
Spinach
It's rich in Vitamin A and iron. Iron deficiency can paralyse the immune response by impairing the T-cells which are responsible for activating the body's immune response.
It's rich in Vitamin A and iron. Iron deficiency can paralyse the immune response by impairing the T-cells which are responsible for activating the body's immune response.
How to consume: As a vegetable, salad or in parathas.
Quantity: 1 cup
Cabbage
It is a source of immune strengthening glutathione and antioxidants. Antioxidants are loyal protectors and nurturers of our cells which repel disease.
It is a source of immune strengthening glutathione and antioxidants. Antioxidants are loyal protectors and nurturers of our cells which repel disease.
How to consume: As a vegetable, in salads, soups, stews, rice, and sometimes in parathas.
Quantity: 1 cup
Curd
It contains good bacteria that stimulate white blood cells into an energetic state. If you're buying packaged curd, look for labels listing 'live and active cultures'.
It contains good bacteria that stimulate white blood cells into an energetic state. If you're buying packaged curd, look for labels listing 'live and active cultures'.
Eggs
Eggs are rich in proteins and also contain B group vitamins such as biotin, which plays a role in helping the body metabolise proteins, carbohydrates and fats. This provides energy for optimal immune function.
Eggs are rich in proteins and also contain B group vitamins such as biotin, which plays a role in helping the body metabolise proteins, carbohydrates and fats. This provides energy for optimal immune function.
How to consume: Boiled or poached
Quantity: 1 or 2 egg whites a day
Amla
Right from ancient times, amla has been considered a rich source of Vitamin C, and an immune booster.
Right from ancient times, amla has been considered a rich source of Vitamin C, and an immune booster.
How to consume: Since it's a sour fruit, it can be stored in sugar syrup and consumed later. Shred over salad.
Quantity: A medium-sized one
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