3 non-food things that help in boosting your immune system

Ever since the outbreak of novel coronavirus, there has been a sharp increase in the sales of  ' immunity-boosting products' including Vitamin C tablets, Zinc supplements and Ayurvedic products which claim to ‘boost’ the immune system. Since there is no definite cure for COVID-19 as of now, vitamins and supplements have been flying off the shelves as people desperately cling on to anything that promises to strengthen their immunity.  However, what we do not realise is that the working of our immune system is much more complex than popping just a pill to kickstart it.

What exactly is our immune system

Before you proceed to buy a million supplements, it is important to understand that the immune system is a complex network of antibodies, cells, chemicals and organs that play a crucial role in warding off pathogens and fighting any kind of infection that threatens your body. It works by identifying the foreign invaders and flushing them out of the system. Since the way our immune system works is not exactly linear, boosting or supporting it requires much more than just popping a pill when the need comes.

Your immune system is your personal army

You can think of your immunity as your army that fights infections coming your way, but you also need to give it time for proper training for it to perform when the need comes. You cannot expect your soldiers to win a battle by just providing them with ammunition a night before. Similarly, you need to train your immune system to keep it up and running to tackle any pathogens coming your way. We are listing down 3 ways you can develop a holistic approach to help your immunity:

Correct your sleep cycle

While this may seem like the most obvious advice and something you hear all the time, building your immunity actually boils down to the good old ways of sleeping, working out and leading a stress-free lifestyle. So, the first step is to ensure that you are getting a sound sleep of 6 to 7 hours every night and wake up feeling refreshed. If your sleep cycle is wacked, make sure to follow the correct sleeping routine on weekends and get at least 30 minutes of morning light every day to correct your circadian rhythm. According to a study, if you clock in four hours of sleep even for just 1 day, your body’s natural killer cells (NK) go down by 70 per cent.

Find ways to reduce stress

Notice how we are saying ways to cut down on stress and not eliminate it altogether? This is because we know that it is not possible to eradicate stress in our increasingly hectic lifestyles. However, we can all learn coping mechanisms to manage the stressors and negative situations in our lives in a batter manner. For the uninitiated, when you are stressed or battling the blues, your body releases cortisol to prepare you for a flight and fight scenario. An increased amount of stress leads to an increase in inflammatory activity which is not good for your health either. As a result, your immune system takes a beating and its ability to fight pathogens get reduced. On days when you are really stressed and overwhelmed, you can try writing down everything that is a top-most priority and needs to be done immediately. Don’t try to do everything at once and divide your work accordingly. Another alternative approach is to bring your mind to present, every time it starts wandering off to negative thoughts and situations that may happen in the future.

Choose your workout routine based on what your body needs      

More often than not, we resort to taking an extreme approach when it comes to exercising. We either work out strenuously to make up for our sedentary lifestyle or continue sitting at our chair for long periods of time. Both of these practices can wreak havoc on your immune system. This is why it is important to strike a balance when it comes to your workout routine and develop the habit of listening to the requirements of your body. For example, if you feel particularly well-rested and bursting with energy you may push yourself to workout a little more than usual but if you already feel tired, you should opt to do a low-impact exercise. Remember, it all comes down to consistency and balance when it comes to working out and strengthening your immune system.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Why do people feel bloated after a workout

Here are some reasons behind it

Do you always feel bloated and heavier after your workout? Your tummy gets puffy and painful? Well, undoubtedly the situation might be quite frustrating but you are not the only one dealing with it.

Apart from boosting your energy, relieving stress and calming your mind, intense exercising makes most of us feel bloated. It is surely a discouraging experience but it does not mean that your workout session was a total waste. You may feel bloated due to several reasons and making simple changes in your routine can help you fix them easily. Here are some common reasons why this happens.

Breathing heavily

Bloating after a workout session is not generally due to food but air. While exercising we breathe heavily and inhale more oxygen. During this process, some oxygen goes down the oesophagus and then passes through our stomach, intestine and reaches the colons, making us feel gassy. This generally happens when you are running.

Eating a heavy meal

What you eat before a workout also has a big role to play in how you feel throughout the session. Exercising immediately after having your meal can cause stomach related issue. While exercising with a full stomach, our body gets confused. It focuses more on your muscles than your digestive system, making you feel full and bloated. Keep a gap of two hours between your meals and workout session.

Dehydration

Bloating is a sign that your body needs more water. When the body lacks fluid, our stomach retains water to compensate, making us feel enlarged. This can lead to inflammation and the slow recovery of muscles after a workout. So, it is important to drink plenty of water before and after your training.

Overhydration

It is rightly said that excess of anything is harmful, including water. Drinking too much water too fast during your workout session can lead to a condition called hyponatremia. Due to the presence of an excess of water, our body starts to dilute the sodium. This can also lead to water retention and make you feel uncomfortable.

If you are a newbie

If you are a beginner or are exercising after a long time, in both the cases bloating is natural. When we attempt some new exercise that is challenging to our body, our body releases stress hormones called cortisol, which can cause your body to retain water. Our body takes time to adjust to a new routine. So, do not worry, the bloating will go away after a couple of weeks.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Coronavirus: 6 Nutrition, Vitamins & Supplements Tips to Strengthen Your Immunity

The hell has broken down and the fire is all around. Coronavirus pandemic cases are rising every single day creating panic among people around the globe. There is no antidote, vaccination, cure or treatment for Covid-19 yet.

The confirmed cases have risen to 418 in India, making the situation critical being it is the second-largest population in the world. However, after the 'Janta Curfew' on Sunday, the major cities are under lockdown in India to combat coronavirus. While we can't see how worst the consequences of this wildfire will be like. One thing for sure is while we all fear things, let's get responsible and take charge.

If you are mentally and physically fit, you can surely fit anything. We already told you the Coronavirus: Prevention Measure and Covid-19: Do's and Don’ts. Now we bring you a full-fledged guide on what you should eat and what you shouldn't. From which nutrition, vitamins to supplements here's everything you need to include in your diet to boost your immunity.

Vitamins and Food for Good

This is the time when immunity is our top priority. Vitamins play an essential role in building our body. It's crucial to understand what we intake and what we don't.

Start with the following dosage:
    Fenugreek Water
    Vitamin B12 with methylcobalamin (around 1200-1500mg)
    Vitamin D3 (2000ru every day or 6000ru once a week)
    Vitamin C with zinc (there are various supplements available for the same)
    Include high protein in your meals and Turmeric based substance (tofu, nuts, cottage cheese, and soybean)

Say No To Raw
No matter how much ever you love raw food, give it a break for some time. While salads are good for health, keeping the present scenario in mind, let's give it a skip. Opt for a properly cooked meal and try to consume small portions throughout the day. Don't overeat!

Soup or One-Pot Meal
Cooking at times can be tedious when used to house-help. So opt for soups filled with a lot of vegetables or try for a one-pot meal which has a good portion of vegetables and iron. 

Sleep and Workout
If these two things are not part of your daily routine, your immunity will never improve.

Make sure you are getting a good eight hours of sleep and you are working out for at least 30 minutes every day.

Do yoga, meditation, walk around the house, stretching or skipping. 

Keep Yourself Hydrated

Water, water, water! Make sure you are consuming enough water. Be it with Vitamin C supplements like lemon, or glucose or just water with ginger/coriander, it removes all the toxins from your body. Keep your immunity intact. 

Healthy Junk

A strict no to junk is essential. Opt for fruits with some fresh yogurt or berry compote.

You can always go for a piece of bread with almond or peanut butter when looking for something to just munch.
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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10 Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.
1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats .

Eating protein has also been shown to help you feel more full and prevent you from overeating .

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet .

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting .

    Summary
    Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off .

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism .

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour .

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less .

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't .

    Summary
    Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished .

This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat .

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% .

    Summary
    Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 
This means you will burn more calories each day, even at rest .

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss .

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training .

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism .

You can find weights to incorporate into your workout online.

    Summary
    Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health .

Some health commentators have even dubbed it "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain .

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories .

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk .

    Summary
    Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5% .

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% .

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people .

    Summary
    Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism .

However, many people can't tolerate these spices at the doses required to have a significant effect .

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male .

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies .

    Summary
    Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night's Sleep

Lack of sleep is linked to a major increase in the risk of obesity .

This may partly be caused by the negative effects of sleep deprivation on metabolism .

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes .

It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin .

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

    Summary
    Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning .

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance .

    Summary
    Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter .

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss .

    Summary
    Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Seven ways your workout is making you gain weight

Is your workout making you gain weight?

By now we all know that regular workout and healthy eating are the two most important components of losing weight. But unfortunately, sometimes both healthy diet and regular exercise can actually make you gain weight if you are not careful.

If you are doing everything and still feel you are gaining weight instead of losing it, here are possible reasons why it's happening.

You are consuming more calories than your body needs
Eating a healthy diet doesn’t mean only eating greens and healthy foods but also keeping a check on the number of calories you are consuming. Maintain a journal or download an app to keep a check on the number of calories you are consuming.

​Your snacks are unhealthy
There are numerous nutrition bars and snacks available in the market and labelled as healthy/weight loss friendly. But if you know most of these easily available products are loaded with calories, saturated fats and sugar.

Even when you are doing everything absolutely right, unhealthy snacking can hinder your weight loss goals.  

​You don’t keep yourself hydrated
Many a times your body confuses thirst for hunger and thus you end up eating more calories than required. Keeping yourself hydrated is of paramount importance whether you are trying to lose weight or not. Proper hydration keeps your metabolism humming and thus helps in burning those extra kilos.  

Your workout is an excuse to be sedentary for the rest of the day
Many of you think that if you have spent one hour at the gym, you don’t need to be active for the rest of the day. But did you know non-exercise activity thermogenesis (NEAT) is the simplest way to burn up to 200 calories per day. The list of sneaky exercises that can boost the calorie burn includes, taking the stairs, gardening, walking your dog, doing the dishes and cooking. 

​You only do cardio
Cardio is good but lifting weight helps you build muscles, which help you burn fat more efficiently. Increasing muscle mass also increases your body’s metabolism up to five per cent. Not just this, weight training is also good for your overall health. It helps you build strength and endurance and helps boost your mental health and heart health.  

You are obsessed with the scale
Some people are way too obsessed with the weighing scale, which doesn’t tell us the whole story. Our weight can fluctuate up to 2.5 kilos in a day. Sometimes, you are building muscles while trying to lose weight, which can cause your weight to stay stagnant and even increase. It’s important to focus on the way you feel and your energy levels and not on the scale every time.  

Exercising is new for you
If you have just started working out, be proud of yourself for incorporating this healthy habit into your life. Because your body is not used to sweating so often, it may retain fluids for a temporary time. It’s important to ease your way into the new fitness routine, so your body can gradually adjust to the changes happening.
 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement