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Saturday, June 6, 2020

How to boost Our Immune System During COVID-19


How to Boost Our Immune System During COVID-19




Introduction



How to boost our immune system during COVID-19 is the most important question of everyone now. The whole world is fighting against coronavirus. There is no cure or vaccine for this deadly virus till today.

Only our immune system can protect us from the corona.  

How to Boost Our Immune System During COVID-19
boost immune system

Immunity is the defense mechanism of our body. It protects us against diseases, infections and even helps us recover after an injury. The better shape our immunity is in the stronger the army.

But sometimes it can fail and that is when germs like viruses or bacteria invade our body, making us sick.

So, the question is, is it possible to strengthen our immune system to better protect our body against germs? The answer is yes, it is possible to boost our immunity.

Today Healthcopia will discuss how can we boost our immunity naturally. But it will not overnight, in order to increase immunity power, we need to take some healthy steps along with following a healthy lifestyle. We have to maintain healthy hygiene.

There are several vital steps are present that we must take, such as eating more fruits and vegetables, washing hands properly, sleeping well, exercising regularly and many more.

Let’s talk about that.



Strengthen Immune System



 1. Washing Hands properly


How to Boost Our Immune System During COVID-19
boost immune system

The best defense against germs that we can follow is by maintaining basic hygiene. Try washing hands with soapy water or using hand sanitizer. The World Health Organisation (WHO) advises people to wash their hands at least five times a day for 20-30 seconds with soap and water. It is too important to increase our immune system as well to prevent spreading coronavirus.

Other steps we can take are to sanitize door handles, telephone, computer keyboard, light switches, taps, fridge, kettle and microwave handles or anything we might use often with disinfectants.

How to Boost Our Immune System During COVID-19
boost immune system

If there have children, it is important to follow proper sanitizing techniques.

Try to avoid handshakes as much as possible and maintain social distancing.



2. Eat A Healthy Diet



Eating a healthy diet helps our immune system by providing the nutrients that are needed to function properly.

How to Boost Our Immune System During COVID-19
boost immune system

Certain vitamins and minerals are essential for healthy immunity because they are directly involved in the immune response. Vitamins-D, B6, C and E, as well as the mineral zinc can help our body fight against pathogens and improve our immunity.

Vitamin-D also plays a pivotal role in building our immunity. Studies have suggested that taking 1,200 IU of vitamin-D daily reduces the risk of influenza infection.

The body makes vitamin-D in response to strong sunshine and most people don't have enough stored in their bodies. It is important to get enough vitamin-D from foods.

Foods full of Vitamin-D are milk, egg yolks, mushrooms, cereals, orange juice, tuna and salmon fish, that are fortified with vitamin-D.

Along with vit-D, vitamin-B6, E, C and zinc also supports our immune system.

Foods rich in Vitamin-B6 include chickpeas, salmon, tuna, chicken, beef, turkey, oatmeal, brown rice, eggs, soy, potatoes, and bananas.

Vitamin-E rich foods are nuts, seeds, avocado, squash, spinach, broccoli, and cooking oils like almond and canola.

How to Boost Our Immune System During COVID-19
boost immune system

Foods like oysters, crab, lobster, turkey, chicken, hemp seeds, tofu, lentils, peas and cashews are loaded with zinc.

Eating a combination of these foods can help the body combat illness. It is an all-natural way to boost our immune system.

We should also take multivitamin supplements to ensure getting our daily dose of vitamins on a regular basis, however, the need of nutrients should be met through food instead of supplements.




3. To Increase Vitamin-C Intake



Vitamin-C foods improve the health of our immune system by providing anti-inflammatory and antioxidant properties.

How to Boost Our Immune System During COVID-19
boost immune system

Studies have shown that getting enough vitamin-C, along with zinc in our diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold, bronchitis etc. and all we know coronavirus also attacks our respiratory system.

The best vitamin-C foods to add for a strong immune system include citrus fruits like orange, lemon, grapefruit, guava, papaya, green and red bell pepper, pineapples, strawberries, mango and parsley.




4. Keep Probiotics on Diet


A leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system. So, it is important to consume probiotic foods and supplements.

How to Boost Our Immune System During COVID-19
yogurt

Probiotics are gut-friendly bacteria that help to digest nutrients from food, promote the detoxification of colon, maintain gut health and support our immunity.

Research suggests that probiotic organisms may induce different cytokine responses.

Supplementation of probiotics could help prevent immune-mediated diseases in childhood by improving the mucosal immune system of the gut and promotes the number of immunoglobulin cells in both intestines (small and large).

Probiotic Foods include Yogurt, Kefir, Kimchi, Kombucha and Pickles.

How to Boost Our Immune System During COVID-19
kombucha



 5. No Added Sugar


Consuming added sugars regularly can weaken the immune system enough to impair its ability to fight against infections.

Not only is sugar a major disruptor and destroyer of our immunity, but it also becomes food for the nasty bugs that make us sick. Excess sugar in the blood can temporarily impair the functions of WBCs (white blood cells) even in normal healthy people.

How to Boost Our Immune System During COVID-19
boost immune system

On the other hand, the structure of vitamin-C which is used by our immune system to carry out their attacks on pathogenic viruses, bacteria and fungus are similar to the structure of glucose.

If the amount of glucose (sugar) in the blood increases, both molecules end up competing against one another upon entering the WBCs and reduces the attacking power against infections.

So, the more added sugars in our daily diet that becomes available in our blood, allows less Vitamin-C into the white blood cells.




6. Stay Hydrated



Staying hydrated is too important to our immune system. Dehydration can directly harm our immune response.

Proper hydration promotes the activity of various enzymes of our body and maintains metabolism as it should be.

How to Boost Our Immune System During COVID-19
boost immune system

Additionally, drinking enough water helps to regulate the proper temperature of the body and also flush out the waste product through excretion.

A healthy person should drink 2.5-3 liters of water every day when trying to stay healthy.




7. Get Enough Sleep



Scientists recently discovered that getting a good night’s sleep is vital for boosting the effectiveness of the T-cells (T lymphocytes) of our immune system. These T-cells are responsible for attacking any foreign substances entering our system.

How to Boost Our Immune System During COVID-19
healthy sleep

When we are asleep, these cells activate integrins, a type of protein that enables the cells to attach themselves to targets (such as pathogenic microbes) and defend our body from attacks.

Study shows that people who don’t get quality sleep or enough sleep every day are more likely to get sick after being exposed to a virus.

Another thing is when we sleep, our body releases proteins called cytokines, while sleep deprivation decreases their production. Cytokines are regulators of the immune response and play a vital role in regulating infections and inflammation.

What’s more, the production of antibodies and immune cells is reduced when you don’t get enough sleep.

How to Boost Our Immune System During COVID-19
healthy sleep

So, by getting at least 7 to 8 hours of sleep, we will be doing our immune system, a world of good. However, school-aged children and teenagers might need up to 10 hours of sleep.




8. Reduce Alcohol Intake



Drinking alcohol dehydrates and stops our immune system from working optimally. Alcohol reduces the WBC count in our body that making it more difficult to fight against infections.

How to Boost Our Immune System During COVID-19
no alcohol

It also aids in RBCs (red blood cells) clumping together to cause smaller blood vessels to plug up which reduces the flow of oxygen to many vital organs. With less amount of oxygen, our immune system and organs cannot maintain efficiency.

Chronic heavy drinkers are predisposed to a range of health issues including infections and inflammation.




9. Quit Smoking


Like alcohol, smoking can also affect our immune system. Anything that’s a toxin can compromise our immunity.

How to Boost Our Immune System During COVID-19
no smoking please

In particular, the chemicals released by cigarette smoke like carbon monoxide, nicotine, nitrogen oxides and cadmium can interfere with the growth and function of immune cells, like cytokines, T cells, and B cells, according to a review.

Smoking also worsens viral and bacterial infections, especially those of the lungs, like pneumonia, flu, and tuberculosis, post-surgical infections and rheumatoid arthritis.

So, it is the best time to give up our bad habits.

How to Boost Our Immune System During COVID-19
no smoking please



10. Reduce Stress



When we are stressed out, our body produces stress hormones which harmful to our immune system.

How to Boost Our Immune System During COVID-19
boost immune system

So, reducing stress is one of the best ways to boost immunity. In order to reduce stress, it is key to ensure that we have a decent work-life balance, take breaks when you need them, both short breaks and longer vacations.

Diet plays a vital role in the mental stress. An irregular and unhealthy diet, fast foods promote stress. So, to the reduction of stress and enhancing the immune system, proper diet is necessary.

Some stress-reduction techniques we should follow, such as practicing mindfulness, meditation etc. If you are already feeling really burned out, taking adrenal support supplements under the supervision of a physician, which can sometimes be helpful.

How to Boost Our Immune System During COVID-19
boost immune system




11. Regular Exercise

 
How to Boost Our Immune System During COVID-19
boost immune system
To stay healthy, the importance of regular exercise is immense. It boosts our immune system in many ways. Both physical and mental importance of exercise can be noticed.
Exercise prevents weight loss, maintains blood sugar levels and cardiac health as well as reduces stress and maintains mental health.

Due to lock down all the gyms and yoga centers are closed. So, we can start exercise at our home. In this case, we won’t need dumbbells or heavy gym machinery, try exercise free hands, such as push-ups, plank, yoga etc.

How to Boost Our Immune System During COVID-19
boost immune system

We conclude that regular exercise is extremely beneficial for our immune system.


  

12. Try Aromatherapy


Aromatherapy is a modern way to enhance the immune system.

How to Boost Our Immune System During COVID-19
essential oils

Stress is a major factor behind a poorly functioning immunity. When we are stressed the body secretes cortisol, which is helpful in small doses, but in large doses, it is actually harmful to our body and lowers the immune response.

Trying aromatherapy for relaxation will improve immunity. Essential oils that are renowned for their relaxation qualities include tea tree oil, chamomile, and lavender etc.

Aromatherapy can be used in the bath through massage oils and smells. Massage oils will improve our body circulation and help us relax.

On the other hand, the smell of the oils will help to reduce anxiety, depression and our skin will be nourished by the oils as well.  As we all know, our skin is actually one of the most important defense mechanisms keeping infection out of the body.

How to Boost Our Immune System During COVID-19
lavender essential oil

During COVID-19, we can take aromatherapy to boost our immune system.




Conclusion

 
How to Boost Our Immune System During COVID-19
boost immune system
We are facing the terrible pandemic of this century. Many lives have been lost. We do not have any suitable medicine or vaccine to fight against coronavirus. In this fight which we have as a weapon is an awareness and our immune system.

It is time to boost our immunity naturally.


How you like this article, please let us know in the comment box. Also, tell us which of the above steps you are taking.

Thank you.

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Thursday, June 4, 2020

Top 10 Brain Foods to Boost Brain Functions


Top 10 Brain Foods to Boost Brain Functions





Introduction

Do you know the top 10 brain foods to boost brain functions? How to boost brain power with a healthy diet?

Top 10 Brain Foods to Boost Brain Functions
brain foods

Ok! Don’t worry. We will talk about all the foods that can boost our brainpower, concentration, memory etc.

The brain is a big deal. It controls all our senses, cognitive responses, memory, learning, ability to handle stress, complex problems, or simple daily tasks. From the heart to the lung, all of our organs depend upon it. It’s important to keep it healthy and proper functioning.

And those brainstorming puzzles aren’t enough to keep our brain in top order. What we eat can have a significant impact on the health of the brain. Our brain weighs only 2% of our body weight and it consumes 20% of the calories we eat. Here is the importance of brain foods.

Top 10 Brain Foods to Boost Brain Functions
brain foods




Brain Healthy Foods



Our brain is an energy-intensive body part and it needs good sources of fuel to functioning properly throughout the day. On the other hand, our brain requires certain nutrients such as healthy fats, minerals, antioxidants to stay healthy.

Brain foods are those that provide plenty of good fuel as well as nutrients to the brain.

This blog explores the benefits of them. So, let’s start. 
   

1. Medicinal spice Turmeric


The brain foods list can never be made without turmeric. Turmeric has gained a lot of popularity for its numerous health benefits. This medicinal spice offers a number of brain benefits.

Top 10 Brain Foods to Boost Brain Functions
brain foods turmeric

Turmeric contains a very important ingredient called curcumin.

Research has found that curcumin is able to cross the blood-brain barrier, entering our brain and feeding its cells. Curcumin is an anti-inflammatory, antioxidant compound that has been linked to positive effects on the brain. It reduces oxidative stress and damaging brain cells.

Curcumin has been found to help people with neurodegenerative disease Alzheimer’s due to clearing the amyloid plaques. It may also improve our memory.

As a member of the list of brain foods, turmeric also effective to the other cognitive issues. If you’ve been struggling with depression, drinking turmeric latte may actually help. Curcumin compound in turmeric boosts serotonin and dopamine. Both these hormones are necessary to improve your overall mood.

Top 10 Brain Foods to Boost Brain Functions
brain foods turmeric

It was even found that curcumin improved depression symptoms like antidepressants over a period of six weeks.

Your brain has a growth hormone called neurotrophic factor that makes brain cells grow. Curcumin boosts this growth hormone, helping your brain cells thrive.

So, make sure that turmeric will be one of the ingredients on your daily diet.



2. Brain boosting Nuts



Nuts are healthy for our brain and an important member of the list of brain foods.

Top 10 Brain Foods to Boost Brain Functions
brain foods nut

They are rich in antioxidants, omega-3 fatty acids, vitamin-B6 and E. Experts have found that eating nuts daily leads to better cognitive functioning in our later years.

Another piece of research linked Vitamin-E to improved cognitive functioning and lower risk of Alzheimer’s, dementia by preventing free radical damage.

Nuts are nutrition and calorie-dense foods, so practice portion control. The serving size is 5-7 nuts per day. To get maximum benefits for the brain, eat walnuts, almonds, and hazelnuts. They are extremely beneficial to our nervous system.

Top 10 Brain Foods to Boost Brain Functions
brain food nut

We can also make eating nuts a delicious affair by adding them to yogurt and smoothies.

I’m sure everybody would like a bite of delicious hazelnut and macadamia-infused brownies!



3. Brain boosting Seeds



There are some seeds in our list of brain foods, which play a vital role in cognitive health. They are pumpkin seeds, sunflower seeds, chia seeds etc. especially pumpkin seeds are extremely good for the brain.

Top 10 Brain Foods to Boost Brain Functions
pumpkin seeds

Seeds are rich in protein, healthy unsaturated fats (omega-3 fats), vitamin-B, minerals (such as zinc, iron, magnesium etc.) and many more. The antioxidant property of seeds protects our brain from free radical damage.

Amino acid tryptophan of seeds convert into serotonin and enhance our mood, fight against depression.

Pumpkin seeds aren’t just delicious snacks to munch on. Their powerful antioxidant property has put them on this brain foods list. They protect our brain from oxidative stress.

Pumpkin seeds are also rich in zinc, magnesium, iron and copper. All of these are essential for the healthy functioning of your brain. Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of neurological and brain-related issues like Parkinson’s disease, Alzheimer’s disease and depression.

Top 10 Brain Foods to Boost Brain Functions
brain food seeds

The mineral magnesium is vital for good memory and learning capacity. The deficiency of magnesium has been linked with depression, migraines, and epilepsy. Copper also helps to control nerve signals and its deficiency may cause neurodegenerative diseases.

So, eat more seeds for the best cognitive health.



4. Exotic fruit Avocado



When we talk about exotic fruit as brain food, then we have to talk about avocado. Avocado isn’t just for healthy sandwiches and delicious salads. It is an excellent source of unsaturated fat for our brain.

Top 10 Brain Foods to Boost Brain Functions
brain food avocado

High blood pressure has been linked with cognitive decline. Avocados help reduce blood pressure, aiding the prevention of cognitive decline. They increase blood flow in the brain.

The omega-3 fatty acids, vitamin-E of avocado naturally acts as an antioxidant and prevent free radical damage.

They are also an important source of vitamin-K and potassium- both prevent the risk of brain stroke.

Top 10 Brain Foods to Boost Brain Functions
avocado

So, the next time you are grocery shopping, fill your cart with avocados!



5. Tasty brain fruit Blueberry



Blueberries are important members of the brain foods list. They provide several health benefits, but we are talking about its cognitive health benefits.

Top 10 Brain Foods to Boost Brain Functions
blueberry

Blueberries are a powerhouse of antioxidants. Rich in flavonoid antioxidants, they are good for our brain as they help to reduce oxidative stress and inflammation. They contain four types of antioxidants- anthocyanin, catechin, caffeic acid, and quercetin. All of these fight off damage caused by free radicals.

Research has found that these compounds improve communication between brain cells, helping them form new connections by increasing plasticity and may help to delay or reduce age-related neurodegenerative disease.

They boost the ability of memory, learning and improve other cognitive functions such as reasoning, decision making, verbal comprehension and numerical ability.

Top 10 Brain Foods to Boost Brain Functions
blueberry

Next time you’re making oatmeal, make sure to add blueberries as a sweetening agent instead of added sugar, to explore its health benefits.



6. Brain boosting veggie Broccoli



Broccoli is not only a superfood for the whole body, but it is also one of the important members of the brain foods list to boost cognitive functions and improve brain health.

Top 10 Brain Foods to Boost Brain Functions
broccoli

It is rich in vitamin-C, B and K, β-carotene, minerals such as calcium, iron, and fiber. The antioxidant nature of vitamin-C protects against free radical damage.

The nutrients of broccoli maintain proper blood circulation and remove heavy metals that can damage the brain. They take part in brain detoxification.

Vitamin-K plays a vital in the formation of sphingolipids, a type of fat, particularly abundant in the brain and essential to the development of the functional integrity of the nervous system.

Top 10 Brain Foods to Boost Brain Functions
brain food broccoli

The potassium content of broccoli helps the nervous system, which in turn helps the brain. Research also suggests that broccoli can help contribute to the brain healing itself in the event of an injury.



7. Brain Healthy Beverage Green Tea



Green tea is an important drink in the list of brain foods on our daily diet. As we all know, it is a treasure of health.

Top 10 Brain Foods to Boost Brain Functions
green tea

Green tea boosts the healthy functioning of our brain. Experts have found that it improves performance, alertness and memory.

This brain-healthy beverage contains a particular type of amino acid, called L-theanine. It can cross the brain-blood barrier and increase the activity of GABA neurotransmitters. GABA reduces anxiety and helps us feel more relaxed and focused.
L-theanine also calms us down by increasing the frequency of alpha waves in the brain.

On the other hand, green tea contains flavonoids catechin, epicatechin and they have an antioxidant property which reduces the free radical cell damage. The antioxidants in green tea help protect the brain from mental decline, especially with diseases like Alzheimer’s and Parkinson’s.

Top 10 Brain Foods to Boost Brain Functions
green tea

Experts say it may also increase the memory’s ability.

So, you get to relax and gain positive health benefits with green tea.



8. Brain Activator Coffee



A maximum of us cannot function without a nice warm cup of morning coffee. Simply put, coffee is good for our brains.

Top 10 Brain Foods to Boost Brain Functions
coffee

It contains antioxidant caffeine, chlorogenic acid. Both are assisting our cognitive function. Experts say caffeine in coffee keeps the brain keep alert by blocking adenosine. Adenosine is a chemical messenger that makes us feel sleepy. So, it acts as a brain activator.

Caffeine also boosts serotonin, a “feel-good” neurotransmitter responsible for uplifting our mood. Researchers have found that drinking a large cup of coffee in the morning, or smaller quantities throughout the day help concentration.

Antioxidants in coffee might reduce the risk of neurological diseases like Alzheimer’s and Parkinson’s.

But we cannot consume gallons of it. The healthy serving size of coffee as a brain food is 2-3 cups in a day. More than the serving size, it may cause anxiety as a side effect.

Top 10 Brain Foods to Boost Brain Functions
coffee

If you’re already a coffee lover, you’ll appreciate it more after hearing its health benefits.



9. Dark Chocolate As a Brain Food



Dark chocolate is another popular member of the list of brain foods. Dark chocolate is good for our cognitive health but not milk chocolate.

Top 10 Brain Foods to Boost Brain Functions
dark chocolate

It contains brain-boosting compounds like caffeine, flavonoids and other antioxidants. It has been found that flavonoids in the chocolates gather in areas of the brain responsible for learning. This gives us an enhanced memory and slows down the mental decline we experience with old age.

According to research, dark chocolate is a legitimate mood enhancer.

So, next time includes dark chocolate in your grocery list.

Top 10 Brain Foods to Boost Brain Functions
dark chocolate



10. Fatty Fish for Brain Health



Fatty fish is an important food content in the list of brain foods. They also are known as oily fish.

Top 10 Brain Foods to Boost Brain Functions
salmon fish

Fatty fish is a vital source of omega-3 fatty acids. Generally, the seafood, such as sardines, salmon, and trout are particularly rich sources of omega-3.

Experts say about 60% of our brain is made of fat, half of which is the omega-3 kind. Omega-3 is used by the brain for optimal functioning. This includes memory and learning.

They might also slow age-related mental decline besides preventing Alzheimer's disease.

Studies have found that a lack of omega-3may trigger symptoms of depression. Include oily fish in your diet if you want to keep depression away.

People, who ate boiled or baked fish regularly, had a more Gray matter in their brains. Gray matter plays a crucial role in your intelligence as it contains nerve cells that control memory, decision making, and emotions.

Top 10 Brain Foods to Boost Brain Functions
salmon fish


·       N.B: Fatty fish is a vital source of omega-3 fatty acids. Don’t worry if you are vegetarian or vegan. There are some plant foods also rich in omega-3 fats. You can get it from soybeans, flaxseeds, and nuts as well.




Conclusion



Now, we have reached the end of this article top 10 brain foods to boost brain functions.

As we all know, diet plays a vital role in our health. Brain foods keep our brain healthy and maintain proper cognitive functions.

On the other hand, consumption of too much empty-calorie such as simple carbohydrate-rich foods, added sugarfast food are very harmful to the brain. They can alter the proper functioning of the brain.

Keep the brain healthy foods on your daily diet instead of empty calorie and stay healthy.

Top 10 Brain Foods to Boost Brain Functions
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Thank you.




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