COVID - 19 Fitness Blog

Currently, COVID-19 infection has exploded. With this pandemic situation throughout the world, many people are now staying home by choice or by government order.

Amid the lockdown ,eating habits of many people changed which directly effects their health. Healthy eating results a strong immune system & fit mind.

Here are few important points to boost your immune system -:

                                   IMPORTANT POINT 1 

Regular exercise is important to boost our immune system.

If anyone is not so attentive to this, then two simple yoga can also help them in boosting their immunity.

1. Kapalbhati, also called breath of fire, 80% of the toxins in your body are released through the outgoing breath when you do pranayama.
2. Anulom Vilom, also known as the alternate breathing technique, is excellent for respiratory issues, at the same time it is helpful in removing toxins from the body & builds up stamina in the lungs.

Ten minutes dedication to these two yoga, will help you in boosting immune system & also it is helpful in reducing stress.

                                          

                                     IMPORTANT POINT 2

In addition to yoga, a little change in your diet chart will help you in maintaining or improving your fitness.

FRUITS

Seasonal fruits are best for health but it is more effective when you consume it on empty stomach. 

There is one simple formula for it - Total weight of body * 10.

Let's understand this through a example -

Suppose your weight is 60 kg , so 60* 10 = 600 gm fruits you have to eat.

So,try to implement this formula .

SALAD 

It's important to eat fresh fruits & vegetables. It is loaded with vitamins & minerals, at the same time also increases the level of antioxidants in your body.  Different types of salads that are tasty & healthy are -

1. Sprouts Salad
2. Potato Salad
3. Corn Salad
4. Kachumber Salad {Onion-Tomato-Cucumber}
5. Onion Salad

 Salad gives best result when we eat it before lunch or dinner. 

                                IMPORTANT POINT 3

Why spices are important for our life? 

1. Because it contains ORAC (Oxygen Radical Absorbance Capacity). 
2. Higher ORAC, Better will be oxygen carrying capacity of blood & Lungs oxygen capacity. 
3. Extracts of Ginger , Tulsi, Turmeric are at least 10 times higher ORAC Values. 

To make spices effective in your daily life, follow the following easy recipes :

• Replace your bed tea or morning tea with immunity boosting drink

INGREDIENTS 

1.   Ginger                - 1 tbsp (grated)
2.   Cinnamon          - 1 inch stick                 
3.   Black peeper      - A pinch
4.   Tulsi                   - A handful

Boil 2 glass of water & add above ingredients. Boil till it reduced to one glass. At the end mix 6 drops of lemon in it. 

• A dry immunity booster mixture to reduce the risk of any type of infections.

INGREDIENTS 

1.   Garlic  (grated )   - 1 tbsp
2.   Black peeper        - 1 small tbsp
3.   Honey                  - 1 tbsp
4.    Ginger (grated)    - 1 tbsp

Mix all the ingredients very well & take this mixture twice a day.     

• Immunity Boosting Masala Tea 

INGREDIENTS 

1.   Ginger                - 1 tbsp (grated)         
2.   Cloves                - 2
3.   Cinnamon          - 1 inch stick     
4.   Star Anise          - 1
5.   Green Elaichi     - 2
6.   Tulsi                   - A handful
7.   Black peeper      - A pinch 

Take one litre of water in a pan & boil it with all the ingredients for half an hour.  

• Turmeric Tea

     INGREDIENTS 

1.  Turmeric powder     - 1 tbsp or 2 tbsp
2.  Lemon juice             - 1tbsp
3.  Water                       - 4 cups

 Boil water with turmeric powder for 15-20 minutes. Serve it with lemon as per taste.

Combined with regular exercise, a change in diet would undoubtedly help in reducing the risk of viral infection & even the chances of severe corona-virus complications.