“Immunity” has almost become a buzzword. We have all learned the importance of a strong immune system and perhaps tried every single thing we came across on social media.
However, “developing” immunity is not as simplistic as popping a pill. It requires working on lifestyle habits, maintaining regular exercise, and fulfilling the body’s nutritional requirements with real, whole foods. We can view this utilizing the 80-20 rule. Nutrition (what, when, how, and how much we eat) perhaps plays a ~20% role, and lifestyle habits (sufficient sleep, water intake, abstaining from alcohol and cigarettes, exercise, and non-sedentary lifestyle) play a ~80% role.
Here in this blog, we’ll talk about some ways you can naturally help boost your immune system through natural supplements. We’ll learn about common nutritional deficiencies, and how they can impact the body’s immune system—we’ll also look at some common online myths surrounding supplements.
Vitamin & Mineral Deficiencies
Let’s get to the root of mineral & vitamin deficiencies and understand why there are such prevalent nutritional deficiencies in the diet. In previous generations, crop cultivation was limited to twice a year, and the farmland was left unattended in between.
It gave the land and soil time to regain minerals and nutrients organically and be ready for the next round of cultivation. There was also a higher emphasis placed on biodiversity and soil diversity, rather than mass cultivation on a scale previously never seen.
However, as the world’s population rapidly increased, the need for land to build infrastructure and the demand for food increased—people started using farmland to build infrastructure, and farmers had to use fewer acres of land to produce more food and meet growing demand. This deprives the soil of essential nutrients, while farmers increase the use of fertilizers and pesticides to ensure a more lucrative yield, leading to a decline in bioavailable nutrients.
Further to this, people have grown accustomed to busier lifestyles, which often reduces the ability to put more effort into composing healthy, nutritionally dense meals. Instead, people opt for fast food, take-out through delivery services, or snack and junk food.
Lack of nutrition leads to various deficiencies that, combined with lifestyle factors, can give rise to diseases—cancer, autoimmune disorders, and gastrointestinal disorders. While supplements can’t replace healthy eating and never will—supplements can help to compensate for nutritional deficiencies in the human body.
There are many myths about supplements and their association with pharmaceutical medicine. It is important to note that supplements are not pharmaceutical medicines. When sourced from natural minerals or plant sources, they are extracts or concentrated minerals meant to bridge the divide where diet falls short.
Supplements and how they can boost Immunity
Let’s look at a few supplements that help naturally boost immunity and promote a healthy lifestyle.
1) Protein
Protein is a basic building block of the body. Before birth till death, human beings need protein each and every day for survival and to carry on essential life functions. Humans need a minimum of 1 g and a maximum of 2g protein per kg body weight, depending on your lifestyle and physical activity.
2) Omega-3 fatty acids
An essential polyunsaturated fat is critical for our immune health. Omega-3 supports the integrity of cell membranes, allowing immune cells to communicate effectively and respond to threats. It helps regulate immune cell function, reduce inflammation, and improve immune cell production. It also strengthens the body’s ability to defend against infections and maintain immune system harmony. As per the recommendation of the National Institutes of Health, daily consumption of omega-3 fatty acids should be around 1.1-1.6 grams a day for a healthy and active lifestyle.
3) Calcium
Calcium is a mineral essential for bone health. Bones start getting weak after 30 years. It is an ideal time to supplement calcium to fulfill the body’s requirements and avoid leg pains. However, It is recommended that one should start taking calcium supplements after 25 years of age to keep their bones strong and healthy for a long time.
4) Vitamin D
Vitamin D, popularly known as the “sunshine vitamin,” is a critical vitamin for calcium absorption and bone health. It helps immune cells function better and helps regulate the immune response. The recommended daily vitamin D consumption for adults between 19 to 70 years should be 15 micrograms (mcg) and 20 mcg for people above 70 years.
5) Vitamin C
Vitamin C, known for its antioxidant properties, is a water-soluble vitamin that helps protect cells from damage and supports immunity cell production. Immunity cells help in healing wounds faster. The recommended daily consumption of vitamin C should be 75 milligrams (mg) ...
Have you ever felt overwhelmed by the idea of squeezing a lengthy workout session into your already jam-packed day? If so, you're not alone.
We live in a fast-paced world where finding the time for exercise can be challenging. But what if we told you that you could achieve remarkable results just by embracing the power of small actions? It's true!
The concept of “mini-workouts” has taken the fitness world by storm, and studies and statistics prove their effectiveness.
Mini workouts are short bursts of exercise that you can complete in as little as 10 minutes.
They offer a convenient and time-efficient way to incorporate physical activity into your daily routine, even when running short on time. Research shows that mini workouts can deliver significant health benefits, including improved cardiovascular fitness, increased muscle strength and endurance, and enhanced metabolic function.
If you're looking for a transformative approach to fitness that fits seamlessly into your busy life, incorporating mini workouts is the way to go.
Not only do they save you time, but they also provide a host of benefits that can revolutionize your fitness journey. In this blog post, we'll delve into the studies and statistics that support the effectiveness of mini workouts, and we'll explore the incredible impact they can have on your overall fitness and well-being.
What are mini-workouts?
Finding time for exercise seems like an impossible feat. Mini workouts are short bursts of activity like little power-packed punches that can transform your routine. High-intensity interval training (HIIT) is about maximizing your efforts in a short amount of time.
Instead of spending hours on the treadmill or lifting weights, you perform quick, intense exercises followed by short rest periods. This form of exercise gets your heart pumping and revs up your metabolism, leading to calorie burn long after you've finished your workout.
Benefits of mini workouts
Even as little as 10 minutes of high-intensity exercise can have significant health benefits.
For example, a study published in the Journal of Applied Physiology found that just one minute of intense exercise can produce similar results when compared to 45 minutes of moderate exercise.
Another Journal of Applied Physiology study demonstrated that short, intense workouts can improve insulin sensitivity and cardiovascular health.
Mini workouts:
stimulate your cardiovascular system
boost your energy levels
strengthen your muscles
improve your aerobic capacity
build lean muscle
enhance your metabolism
How can you incorporate mini-workouts into your routine?
Life can get busy, but that doesn't mean you can't find moments to squeeze in a mini workout.
Whether during lunch break, waiting for the coffee to brew, or even during commercial breaks, there are hidden pockets of time just waiting to be utilized.
By being mindful of these moments, you can turn idle time into opportunity for exercise.
Keep these tips in mind for getting started:
Setting realistic goals and expectations: Set realistic goals that align with your schedule and fitness level. Refrain from matching the intensity or duration of traditional workouts. Instead, focus on consistency and progress. Start with shorter durations and gradually increase the intensity and duration as your fitness improves. Achievable goals can help you stay motivated and prevent burnout.
Choosing the right exercises for mini workouts: Not all exercises are equal. The key is to choose exercises that target multiple muscle groups and provide maximal results in a short amount of time. High-intensity exercises like burpees, mountain climbers, jump squats, and plank variations are excellent choices. Incorporating bodyweight exercises and using resistance bands can also add an extra challenge to your mini-workout routine.
Creating a varied and balanced workout routine: While mini workouts may be shorter, it's crucial to maintain a well-rounded fitness routine. Include cardiovascular exercises, strength training, and flexibility in your mini workouts. This will help you improve your fitness, build strength, and prevent muscle imbalance. Remember to include rest days to allow your body to recover and avoid overexertion.
Utilizing fitness apps and online resources for guidance: In our digital age, many fitness apps and online resources can provide advice and structure to your mini workouts. From workout timers and interval training apps to online workout videos or fitness communities, these tools can be invaluable in keeping you motivated and ensuring you're performing your exercises correctly.
Inspiring mini-workout ideas
Incorporating these inspiring mini-workout ideas into your routine allows you to add variety, challenge different muscle groups, and achieve a well-rounded workout.
Remember to listen to your body, start with exercises that suit your fitne ...
Are you tired of feeling tired? Do you want to improve your overall health and feel better about yourself? Exercise is the answer! Incorporating regular exercise into your routine has numerous benefits for both your physical and mental well-being.
From reducing your risk of chronic diseases to improving your mood and boosting your energy levels, exercise has something to offer everyone. In this blog, we'll explore the many benefits of exercise, as well as tips and tricks to help you make exercise a regular part of your life. So, let's get moving!
Why Is Exercising A Must?
Exercise is essential for maintaining good physical and mental health. Regular physical activity has numerous benefits for the body, including strengthening muscles and bones, improving cardiovascular health, and reducing the risk of chronic diseases such as diabetes and heart disease.
Exercise also has significant mental health benefits, such as reducing symptoms of depression and anxiety, improving mood, and boosting self-esteem. Furthermore, it can help with weight management and improve sleep quality, leading to better overall well-being.
It's important to find an exercise routine that works for you and to make it a regular part of your life to reap these benefits. With so many options available, from running and weightlifting to yoga and swimming, there's something for everyone. So, take the first step towards a healthier life and start exercising today!
Types of Exercises
There are many different types of exercise, each with its own set of benefits for the body and mind. Here are some common types of exercise:
Aerobic exercise:
This involves activities that increase your heart rate and breathing, such as running, cycling, swimming, and dancing.
Strength training:
This form of exercise involves the utilization of resistance to develop and shape muscles, such as weight training, bodyweight exercises, and resistance band routines.
Flexibility exercises:
These exercises can go a long way in improving joint mobility and flexibility, such as stretching, yoga, and Pilates.
High-intensity interval training (HIIT):
This form of exercise includes brief intervals of high-intensity activity coupled with rest periods, examples of which include sprinting or jumping jacks.
Low-impact exercises:
These exercises are gentle on the joints and can be a good option for those with injuries or arthritis, such as walking, swimming, or using an elliptical machine.
How to Get Started?
Getting started with a workout routine can be intimidating, but it doesn't have to be. Here are some tips for beginners:
Keep a tab on your health:
Before beginning a workout routine, it's crucial to consult your healthcare provider and undergo a physical medical examination. This is especially important if you're new to intense physical activities. By doing so, any underlying health issues or conditions that may increase the risk of injury during exercise can be identified early on.
Additionally, it can aid in optimizing your workout by identifying any physical limitations, which can be used by your personal trainer, if you have one, to create an exercise plan specifically tailored to your unique requirements.
Set achievable goals for your workout plan:
If you make the decision to exercise regularly, it's important to create a plan that involves realistic objectives and actions. The goals should align with your fitness level and lifestyle. This will help you stay motivated and track your progress.
You can begin by devising a plan that consists of simple steps that are easy to follow. As your fitness level improves, you can continue to build upon it. For instance, if your ultimate aim is to run a 5-kilometer race, you can start by designing a plan that incorporates shorter runs.
Once you're able to complete those shorter runs, gradually increase the distance until you're capable of running the entire 5 kilometers at once. By starting with manageable targets, you'll enhance your chances of success and remain motivated throughout the entire process.
Stick to a routine:
Consistency is an essential element of achieving success in exercise. Studies suggest that individuals find it easier to stick to their exercise routine in the long run if they develop a habit and perform it consistently. Research has also demonstrated that substituting an unhealthy habit with a healthier one is an effective way to maintain it over time.
Additionally, establishing a routine by scheduling regular exercise sessions or working out at the same time every day can help you adhere to your routine and make it sustainable. For instance, you may choose to make exercise a habit by planning to exercise immediately after work every day or first thing in the morning, based on what suits you best.
Tips for Beginners
Does the idea of starting a workout routine seem daunting to you? Well, here are some ...
