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Your Daily Health Tips [How To Stay Healthy Without Dieting]

Your health matters. Health is wealth. Let food be thy medicine. Let's learn together how to stay healthy, how to boost immunity, top immunity-boosting foods with these daily health tips.  Let;s change our lives naturally and learn to live healthy and happy. 

Immunity

how to boost immunity naturally?

Include more citrus fruits in your immunity-boosting diet. E.g. lemon.

Plant‐based foods improve intestinal beneficial bacteria or gut bacteria or microflora, which are helpful in nutrient absorption and make up 85% of your immune system. 

By the use of plenty of water, minerals like magnesium and Zinc, micronutrients, herbs, food rich in vitamins C, D and E, and better life style one can promote the health and can overcome this infection.

Vitamin C-rich foods: orange, lemon, kiwi, amla, berries, papaya, kiwi, guava, beetroot, grapes, spinach, eggplant, cauliflower, bell peppers, citrus fruit, black currants,, peppers strawberries, broccoli, potatoes. Your body needs 40 mg of vitamin c every day.  Taking 1000 mg of vitamin C may not be harmful. But anything more than this can produce stomach issues. It is a water-soluble vitamin and over heating or cooking destroys it. Vitamin C is not stored in the body. Too much of vitamin C might cause diarrhea.

Did you know a 100gram potato has 19.7 mg of vitamin C? It is an excellent source of iron too and vitamin C helps in the absorption of iron.


Sleep & Health

A good night's sleep helps the body prevent 10 types of diseases, including pain, cancer, heart attack, obesity, stress. If you sleep well, your body forms melatonin, which is key for the immune system.

sleep well at night to boost immunity and avoid 10 types of diseases. It helps the body make melatonin to fight infections.

Lack of sleep or insomnia raises your risk of cancer, heart disease, cardiavascular problems, high blood pressure, heart attack, irregular heartbeat, asthma, thyroid, GERD, diabetes, and lowered immunity.

How to sleep better?

Disturbed sleep can add to your stress and anxiety. It becomes a vicious cycle of anxiety and sleeplessness, where one triggers the other and both continue to wreak havoc to your body.

Massage will help induce sleep..remember our grandmoms used to focus on oiling and massaging the body ...if that is not possible, soak your feet in hot water before hitting the bed..this will improve blood circulation, which will calm the nerves and put you to sound sleep..make it a habit and you ll see the difference..

Kick that stress away. It has been said millions of times that stress is not good for your body or brain.
Remain physically active. A tired body wants to hit the bed.
Poppy seeds are good food for the brain and will help induce sleep. Bengalis use posto a lot in their diet.
Bananas are rich in iron and magnesium. One banana a day can help you sleep better. But it will be possible only if you make it a habit. 

Red grapes are known to be melatonin-rich food, which can help induce sleep. 
A warm cup of milk with homemade energy powder (horlicks) can do the trick. Sip this glass of goodness before hitting the bed. Milk is another melatonin food that can help you sleep better. This was the reason your nanis and dadis would give you this yumminess every night.
Nuts are good food for sleep. Rich in folate and magnesium along with other essential vitamins, minerals, and fatty acids, nuts can help you get a good night's sleep. Make nuts a part of your healthy lifestyle and blow away the sleeplessness blues.
Kiwi is known to improve sleep quality, thanks to its vitamin C, E, potassium, and folate.

Back pain & Stress

More than 90% of incidents of back pain are due to stress and negative thoughts. 

Marry Iron with vitamin C 


banana and orange 🙂 Some people get bloated and constipated when they eat bananas, so combining the same with vitamin c (berries or orange, lemon, ) will facilitate iron absorption...remember, my oats banana smoothie? I have used banana and berries so the smoothie is extremely light and yumm ... and does not make you feel bloated 🙂 

Weight Loss

Millets are a low-calorie, low-carb food to support weight loss goals. These ancient grains are packed with fiber, magnesium, bioactive compounds, and other essential minerals and vitamins. 

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It's all because of the controversy created by those promoting millets that people have started doubting whole grains..in fact, whole grains are packed with nutrients that your body needs to fight disease. However, you should aim for WHOLE GRAINS, not refined flours..whole grains have endosperm, bran, and germ intact that make them all the more powerful..the more the refined an ingredient, the lessr its nutritive value ..for example, maida ( all purpose flour), which is good for nothing and gives you a calorie boost alone...it is empty calories and drained of all its fiber ...always aim for whole grains and combine them with loads of water..since they are whole, they have a lot of fiber..unless you consume adequate amount of water with whole grain consumption, you may feel bloated and constipated...similar is the case with millets..no doubt, millets are an excellent source of protein and fiber, and make a perfect substitute to gluten for gluten intolerant individuals...what makes milles ideal for a healthy diet is that they are low in calories and carbs and high in nutrition..but you should not switch to a millet diet just because someone else claims to have benefited from their consumption.. know your body first before altering your diet.


Why is soaking millets/grains necessary?

Soaking overnight breaks down the phytic acid in grains and millets. Also known as phytates, these toxins impair the absorption of nutrients- minerals like iron, zinc and calcium, making digestion difficult for your tummy.

Phytic acid binds to minerals in the GI tract. It cannot be absorbed in the intestine, resulting in mineral deficiencies. Soaking makes digestion easier. 


Blood clots that first appear below your knees pose the most serious threat of a heart attack or a brain stroke!

Thyroid myths

Eating criciferous veggies in moderation wont be a threat to anyone with thyroid disorder

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