In this scenario of a pandemic, the most emphasized word is immunity. A healthy immune system protects us by first creating a shield that stops bacteria and viruses from entering the body. It produces antibodies to fight and destroy these foreign substances. This, thus in turn protects us from the flu virus or an infection that could happen at any time. In this article, we would see How to boost immunity in the Normal way? Benefits and Side-Effects of Kadha.
With immunity-boosting foods coming into the limelight, people blindly start promoting foods containing antioxidants rich ingredients. With this trend, we were introduced to turmeric latte, immunity-boosting kadha, immunity building ice-creams, and whatnot.
But have we given a thought about these foods if they are really helpful? If yes then how? How long does it take to build a strong immune system? Over the last few months, I have had several cases of stomach upsets and hyperhidrosis, all because of kadha. Not that kadha is bad, but we must really know how it suits our body before you trust a general recipe blindly.
We are well aware of the fact that Rome was not built in a day. Similarly, our immune system doesn’t build up overnight. Including one or two ingredients in the diet alone is not sufficient to strengthen our immune response. It is an overall effect of the right lifestyle that steadily builds our immunity.
Does The immunity booster kadha Really help?
Kadhas, as we all know according to Ayurveda, contains spices, turmeric, tulsi, mint, and many other ingredients. The practice of preparing kadha is almost five hundred years old medicine invented in Ayurveda.
It is basically made of ingredients that you cannot juice. It is widely recommended as the home remedy for flu-like symptoms without any side effects. These ingredients also strengthen immunity. But as we all know anything in excess has some or the other side effects. After the Outbreak of the pandemic, Many Indian households started having kadha on a regular basis as a morning ritual. Kadha has helped many individuals on different levels. However, those with weak digestion or at a certain age might be having a hard time around it.
Side-Effects of Kadha over intake:
Having too much kadha has some side effects. It might cause bleeding from the nose, boil or ulcers in the mouth, acidity, problem in urinating as well as indigestion. People who already suffer from ulcerative colitis or IBD may also experience loose motions.
This happens because the spices used to make kadha create heat in the body. Excess heat in the body can interfere with digestion leading to bleeding from the nose and various other problems.
How to boost immunity in the Normal way?
So the points below are definitely going to help people who have been facing some side-effects with kadha and still want to increase their immunity. Here is How to boost immunity in the Normal way.
Stress in small amounts helps your body get ready for any challenge. But if it overtakes your mental peace that’s unacceptable. Studies show it weakens your body’s defense system. So the key to reducing your stress is to just let go sometimes. Sit back and relax, engage yourself in some hobby. This releases the feel-good hormones that reduce the inflammation and stress in the body.
Calm down your nerves and reduces the harmful free radicals in the body. Meditate once or twice a day for a few minutes at your convenience. You can take professional help for better guidance rather than self-practicing without any authentic information.
It is a well-known fact that turmeric, ginger, tulsi, ashwagandha help boost our immunity. However, you can also use the benefits by adding these spices to your regular foods while cooking. Viz. you can add ginger and haldi to all your vegetable preparations.
Remember the fact that, each and every food has some other benefits for the body. Colorful fruits and vegetables are full of antioxidants. These nutrients guard against free radicals that can harm your cells. Include at least 4 – 6 servings of rainbow-colored fruits and vegetables in your daily diet.
Also zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12 boost immunity. You get these from various nuts, seeds, cereals, millets, pulses, milk, and products, as well as lean meat.
Protein is also critical for immune health. The amino acids in protein help build and maintain immune cells. It maintains muscle strength and cell integrity. A moderate-protein diet keeps our immunity in check. The best sources of proteins are dals, pulses, sprouts, soy, milk and products, poultry, and fish.
Exercise is a simple way to boost your defense system. Exercise strengthens your muscles, bones, reduces stress and anxiety, and keeps your biomedical parameters in check. According to the WHO and CDC, 150 hours of moderate-intensity workout regime in a week is sufficient to step towards a healthy self. A simple walk, yoga, swimming, cycling, or even dance is a good way to embrace exercise in your lifestyle. A moderate-intensity workout along with twice a week strength training at least twice a week gives the best results. Exercise enhances mood, lowers blood pressure, reduces inflammation, and supports immune system health. Exposure to the sun while exercising also helps increase vitamin D in the body. All of these factors play an important role in boosting immunity.
Have a good night’s sleep:
Sleep activates the repair system of our body. Sleep produces cytokines that fights inflammation. It also produces T cells that regulate our immunity. Thus, if you are sleep – deprived it affects the immune response directly. Benefits of sleep.
An adult needs an average of 6 to 8 hours of sleep. For sound sleep you need to;
- Sleep at around the same time daily.
- Stay active throughout the day.
- Avoid caffeine and alcohol just before sleeping.
- Keep the bedroom temperature low.
- Avoid any screen 2 hours before sleeping.
- Give yourself time to unwind at the end of the day.
Alcohol and smoking attack the immune system. It produces lots of stress in the body which directly reduces immunity. It also slows down your recovery time. The chemicals released by cigarette smoke interfere with the growth and function of immune cells thus crippling the immune system.
Drinking enough water helps to excrete the toxins from the body. Consume at least 2 to 3 liters of water daily. You can also increase the water intake by consuming infused water, soups, dals, vegetables with gravy, or consume juicy fruits. Water helps in the transport of nutrients and toxins in and out of the body. With the smooth functioning of the body, the immune system works without any defects.
There are several lifestyle hacks that strengthen the body’s immunity naturally. A well-balanced diet along with an active healthy lifestyle boosts immunity. Immunity acquired by natural methods tends to be more effective and last longer.