• Apala Guha

Do not panic, beat the corona crisis

During a time like this, a time of global health crisis, we cannot help but be under a huge amount of stress. But stress is also one of the major factors that our immunity suffers. Panicking or stressing out about something that’s not in our control is futile. What we can do right now is listen to the instructions of our authorities and do what is good for us and society. Panic can cause a lot of stress, anxiety, loss of sleep, indigestion etc. All this will have a cumulative effect on your immune system. That is the last thing you want under these circumstances.


The one major thing that is in our control in self-care. Taking care of your body and mind is very important right now. We have lots of time to work on our immunity and focus on building our strength & stamina. How will you do it? Here are a few simple lifestyle modification tips that can help you:




NUTRITION GUIDELINES:


  • Cut down on white sugar and processed foods. It bears down on your body making the body processes sluggish and blunt.

  • Eat a good amount of foods rich in Vitamin C—Citrus fruits, broccoli, cauliflower, kiwi, lime, capsicum, guava, berries, etc.

  • Eat whole foods, foods that are high in fibre, fruits & vegetables, pulses, millets, legumes, whole grains, whole grain products.

  • Take care of your gut health because this is where the immunity is compromised most of the times due to unhealthy diet and sedentary lifestyle. Take foods that are probiotic in nature like curd, kefir, banana, fibrous fruits and vegetables, paneer, idli, dhokla, etc.

  • Take infused teas made of ajwain, saunf, cloves, cinnamon, ginger or mulethi. These are functional herbs that help build immunity.

  • Protein plays a role in the body's immune system, especially for healing and recovery. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.

  • Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this vitamin from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods labelled "vitamin A fortified," such as milk or some cereals.

  • Vitamin E works as an antioxidant and may support immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter

  • Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

  • Other nutrients, including vitamin B6, B12, copper, folate, selenium and iron also may support immune response and play a role in a healthful eating style.

EXERCISE:

Being physically active will help keep away extra weight and help the assimilation and absorption of important nutrients in the body. This process will help strengthen your immunity and a bit of exercise every day (at least 45 minutes) will also increase your stamina to endure the difficult times. (Elate is offering daily online yoga classes, contact us for more details).


TRY TO KEEP YOUR MIND STRESS FREE

Try simple breathing patterns and mind-calming techniques. Meditate at least for 15 minutes each day (Elate is offering daily online meditation classes, contact us for more details). This will help drive out the negative thoughts from your head. Meditation increases oxygen levels in your body hence you will also improve your stamina in the process. Breathing exercises also increase the blow flow in the body, thereby increasing your immunity levels and also keeping away pains from the body.

We cannot disagree that these are times wherein the going seems to get very difficult. But stressful situations can either break you or make you stronger. There are several productive ways to use the quarantine period. Let’s use it to work on our immunity and stamina. This will help build the body’s reserves not only for now but also for future use. Eat right, sleep well, think well and move more!

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