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This era has grown rapidly, where robots and computers have replaced manual or hazardous jobs to a certain extent. We mostly are working at our desk jobs, with one click we are avoiding to go to supermarkets and take efforts of walking. Video games/ mobile gaming have replaced outdoor games. Amid this chaos of stress, we are losing health over wealth and forgetting the old saying “Health is wealth”. But don’t worry, you can take care of your health by taking a few hours of your busy schedule. Here’s how:

1. Exercise

Many of us are aware of why exercise is important. Once again, exercising 3-4 times a week at least increases body metabolism, reduces stress, burns fat cells, increases immunity, and many more.

2. Junk Food

The second cause of overweight or obesity. Eating more than required calories will increase of fat cells in the body. The body gets a signal that there is abundant food but there is not much work to burn so it stored the food in the form of carbohydrates. These carbs are settled in different parts of the body, like belly. Consult nutrition who will guide you based on your daily activity how much calories you need to consume daily.

3. Keto plan

Ketosis helps to produce ketones from body fat and using it as energy rather than carbs. Ketosis is a metabolic state, where people eat fewer than 50 to 20 grams of carbs a day. It may involve removing high carbs from the diet. This results in the body produce low insulin resulting in fatty acids to be released from the body which are stored as fats in large amounts.

4. High Protein Breakfast

Proteins are found and required in every part of the body, muscle, hair, skin, everywhere. The body uses protein to repair and build itself. The body can convert proteins to glucose for energy when you cut your high carb intake and increase your protein intake, protein makes the body feel energetic. It also makes you feel and remain full (not hungry) for several hours when compared with a high-fat diet.

5. Sleep

We all need sleep, that is continuous, and deep, at most 6 or 8 hours a day depending on your body but more than that it increases the risk of various other problems. When we sleep at night, the body goes under repair and replenish dead cells. The body regulates hormones that are released inside the body to perform several tasks. An irregular sleep often changes the behavior of hormones which we all should prevent.

Note: Keep exercising, remain healthy, and don’t take the stress. Remember “Health is Wealth”.

Children’s immunity is lower compared to adults. With a new atmosphere, new environment, there are chances of new viruses and bacteria familiarizing with your child. You might not know but when your child gathers with a lot of people together it leads to inevitable exposure to myriad bacteria and viruses. Like every mother, you might be surprised too, how to protect your school-aged kids?

You cannot be carrying sanitizers and other chemicals to prevent them from attaching viruses. Nor you can bubble wrap them on their way to school. Instead, being realistic you could boost their immune system so their bodies soldiers should be prepared to deal with bacterial and viral invaders. Have a look at how you could enhance their immune system.

1. Food Plays A Major Role

For a healthier and stronger immune system prepend their plates with fresh and real food. Avoid packaged and processed food. Promote them in consuming fruits, vegetables, whole grains, legumes, eggs, poultry, meats and much more. If they are not allergic, then nuts and seeds are the best sources.

2. Proper Sleep

To thrive your child’s immune system, give them 8 hours of proper rest. Children who have a lot of time to relax open up their way for new opportunities, creativity and exploring new things.

3. Improve The Gut System

Gut microbiota is a community of microorganisms that reside inside the gut and protect our digestive tract. It plays a crucial role in supporting the immune system. If not balanced well it can increase the chances of colds and flu in the body. Probiotics supplements are an answer to the problem.

4. Exercise

Exercise enhances the natural killer cells in the body and the same works for even kids too. As a parent, you could play a role model for your child and exercise with them. Urge them to be more active and play games outside or inside.

5. Develop Healthy Habits

Foster, your child to develop good habits of washing hands and keeping hygiene. In a fast-paced world, we directly or indirectly provoke pressure on a child which decorates their immunity. Children’s body responds the same to stress as adults and hormones are sustained.

6. Add Supplements And Herbs

As per some research, Zinc and vitamin D improves child immunity. Sun is a natural source of vitamin D. Elderberry is a favorite immunity booster for kids which reduces upper respiratory symptoms. Consult your physician before offering a new supplement or adding herb in the regimen.

Bottom Line

A healthy child starts with a healthy family. Boost their immune system by giving them much love and care they needed. Avoid unnecessary antibiotics and add natural rich immune booster nutrients present in vegetables, fruits, and natural supplements.

Our body immunity soldiers need to be consistent and strong in order to fight with flu, cold and other diseases. Certain foods must be present in your plates to boost your immune system and ward off illness. Eating nourishing food will supplement you with rich vitamins and help your immune system to fight against illness.

The better your immune system, the better way you would be able to deal with your health. As per the experts and well-know doctors, we have enlisted some foods to help your body stay stronger and keeping bay viruses, bacteria, and other pathogens.

1. Vitamin C / Citrus Fruits

Vitamin C plays a crucial role and acts as an antioxidant. It increases the production of WBC (White blood cells) in our body and fight infections. You need to daily consume for better results. 

2. Green Tea

A well-known solid wonder food, it includes catechin antioxidant that is effective in the prevention of viruses. 

3. Almonds

Though small in size, they contain manganese, magnesium, and fiber. They have a rich source of Vitamin E.

4. Garlic

There are some studies shown that consuming garlic supplements for at least 12 weeks can protect the body against invading germs due to potent antioxidants present in it. Beyond adding zing, it lowers blood pressure and effective in fighting against infections.

5. Red Bell Peppers

Beyond Citrus fruit, red bell peppers contain twice more vitamin C compared to citrus. They are also a rich source of beta carotene which supports our healthy skin, immune system, good eye vision and much more.

6. Broccoli

Easily available food is rich in vitamin K, C, Fibre, folic acid, bioactive compounds and much more. You can have raw, cooked, salad or any other form as per your preference.

7. Spinach

Spinach improve the immune system by providing essential nutrients and antioxidants, it is rich in flavonoids, carotenoids, Vitamin C and Vitamin E.

8. Ginger

Since civilization, people have understood the value of ginger. Beyond decreasing inflammation, it reduces sore throat, decreases chronic pain and contains cholesterol-lowering substances.

9. Yogurt

Yogurt has been here around thousands of years, though there are variations made into it, health benefits are still the same. Yogurt includes millions of probiotic organisms and boosts bacteria in your body. Eating improves the immune system and defenses against diseases.

10. Avocado

It is a rich source of monounsaturated fatty acid and also provides Vitamin E, Vitamin C, iron and zinc. Add avocado in your salad, sandwich or any other form. 

11. Mango

Easily and most loved food, Mangoes are rich in Vitamin A, C along with Vitamin E.

12. Turmeric

This golden spice supports digestion, relieves pain and improves the immune health system. Beyond the distinctive color, it is beneficial in many ways even in people with immune disorders.

13. Poultry

Chicken soup improves symptoms of cold and protects you from sickness. It is a major player in providing Vitamin B6. It enhances the formation of new and health RBCs.

14. Tuna

It is a rich source of Omega 3 Fatty acids that are helpful to our immune system. This versatile fish has a high proportion of zinc, selenium, and protein essential for your body.