Here comes Winters- lets get Ready
- Winter- welcomes by many and disliked by some who cannot tolerate the extremes of cold. But hey! Let’s find ways to keep yourself warm rather than being sad about it.
- It’s time to snuggle up with some soups, hot chocolates and delicacies from the oven. It’s the time you can enjoy some Barbeque with family and friends.
- Along with change of season also come the allergies accompanied by some sneezing, sniffle and cough. However, we can always take steps to stay ahead of the weather change and take the preventive steps.
- With the change of season there is always sudden spurt in the cases of respiratory tract infections like common cold, sore throat, bronchitis, allergic rhinitis, otitis (ear infection) and pneumonia. The decrease in the temperature also results in exacerbation of asthma cases. With Covid-19 around since 2019 December, this winter looks more dreadful to people who are prone to respiratory tract infections and precautions is the best step in this scenario. For Covid-19 we all know the best safety measure is to avoid stepping out unless necessary, use mask and wash hands often.
Another aspect which can be taken care of boosting your immunity by a healthy diet. Food is the best medicine and right food can do wonders. It’s vital for you to take care of yourself by consuming healthy food.Im discussing some food items which one can add to your daily diet in different forms from eating raw to baking, to adding them as garnishing. I swear by many of these items for myself and my patients. Some items might be simple reminders, but reminders work😊
Food to boost immunity during the winters:
1. Amla – dry candy, crushed fresh:
With boosting immunity. It helps in treating sore throats, promoting hair growth, slows down aging process.It also helps in fighting heart diseases.It should be consumedearly morning.
2. Citrus Fruits:
This is your best bet for adding vitamin c for your immunity. And most easy to take while you are on the go. Take juice every morning, or just peel the orange and have it with your breakfast. Another simple way is to add some lemon slices to your water bottle.
3. Dark Leafy Veggies:
Spinach, kale, mustard greens and other dark leafy vegetables aren’t just extremely nutritious and low in calories, but are also packed with antioxidants, beta carotene and immunity-boosting vitamin C.
Echinacea improve immunity, blood sugar, anxiety, inflammation and skin health. It’s a good herb for reducing the tendency to respiratory allergies.
5. Flax Seeds:
Flaxseed is commonly used to improve digestive health or relieve constipation. It also helps to lower down cholesterol levels, which may help reduce the risk of heart disease. Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
This flavour-enhancer has sulphur-containing compounds like allicin, which acts as an immunity booster. It’s well known to help in bringing down the blood pressure. So taking two raw florets of garlic empty stomach in morning when blood pressure rises during winters can be a great savior.
One of the chief winter spices which is used in Indian kitchen in almost everything we cook. But add the raw form to get the most benefit or add to our daily tea, warm soups, even mocktails and cocktails. Ginger is also a quick fix for a sore throat and it also fights inflammation in the body, as well as boosts immunity. Use with honey for a sore throat.
8. Holy basil:
The Holy basil or Tulsi helps in protecting against infection, lower the blood sugar and cholesterol levels, ease joint pain, and protect the stomach.Take 2 leaves in morning empty stomach, do not chew, just swallow / add to your tea or mocktails/cocktails.
Helps in preventing the growth of some bacteria and yeast. It contains substances that are thought to relieve pain and swelling, reduce fever, improve levels of sugar and cholesterol in the blood, stimulate the uterus and menstrual flow, and have antioxidant properties. It should be added to tea or add some leaves to your water bottle every morning and keep sipping the water.
One of the delicacies of winters are like a immunity boosting shot as they are rich in selenium, niacin, riboflavin and Vitamin D. Add it to your soup, snacks or main course.
11. Primrose oil – sleep, nervous
Primrose oil contains an omega-6 essential fatty acid that is necessary for good health. The oil pressed from its seeds, aka evening primrose oil (EPO for short), … help you feel less stressed, get better sleep, and clear up your skin.
Most talked herb of the town. Get raw organic turmeric for best results. Make a drink of organic turmeric and take once a day.
Some more easy and do-able ways to strengthen your immune system
- Don’t smoke.
- Eat a diet high in fruits and vegetables rich in fibre. Eat a lot of seasonal fruits. Best way is to make one meal of the day as fruits or a mix of raw fruits and vegetables.
- Exercise regularly.
- Maintaina healthy weight.
- If you drink alcohol, drink only in moderation.
- Get adequate sleep. Sleep is an important part of our lives for recovery, rejuvenation and healing.
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
- Hydrated -Since its cold outside, most people often do not drink enough water, which causes dehydration in the body. “Incidents of kidney stones are more common during winter.” Staying hydrated is very important, especially when you are feeling a little under the weather. Keeping your body well hydrated helps combat bacteria and other irritants, and also makes you fight back better. “Water is the best nutrient for the body.
Another important step one can take care is add homeopathy for boosting the immunity. The constitutional medicine or totality-based medicine is what can enhance one’s immunity and drastically reduce and annihilate your tendency to various allergies or infections. You must see a homeopath for this and get the right remedy based on homeopathic principles. These medicines bring an overall improvement of one’s health and effect can be seen in terms of less episodes of illness and faster recovery from acute infections, thus giving you more time for a productive and healthy life. You can also keep some homoeopathic medicine kit handy – you can check with your homeopathic practitioner for what can be remedies matching your main medicine or check for kits available online or write to us for same. Write to Sonali at firstname.lastname@example.org