health and remedies
Dengue diet: essential foods for a quick recovery and improved platelet function
Dengue fever cases are on the rise in the nation, therefore it’s critical to strengthen your immune system nutritionally to avoid getting the viral illness. To increase immunity against the virus, one must consume seasonal foods, maintain an active lifestyle, and reduce stress. The bite of an infected mosquito, primarily an Aedes aegypti, is how dengue is transmitted. Fever, body aches, nausea, vomiting, rash, and aches and pains are just a few of the symptoms. It is crucial to get examined if you are exhibiting any of these symptoms. With the right nutrition and hydration, dengue can be controlled. A person needs to be hospitalised right away if the symptoms develop worse and the platelets need to be checked.
To increase platelets, strengthen immunity, and prevent infections, Deepti Khatuja, Head – Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon, recommends adding certain food categories to your diet during this season and in dengue.
• Liquids
It’s important to drink enough of water. Warm mixtures, herbal teas, broths, and soups should be consumed. In addition to these hot beverages, cool liquids such as coconut water, lemon water, buttermilk or lassi, etc. are helpful to increase the platelet count. Rehydrating and maintaining electrolyte balance, detoxifying the body, and strengthening the immune system are all accomplished by these beverages. There is no concrete proof that drinking only coconut water and juices would boost platelets. There is no proof that papaya leaf juice or goat milk are beneficial.
• Produce
The rising demand for minerals like Vitamin A, Vitamin C, antioxidants, and fibre is supported by including seasonal fruits including jamun, pears, plums, cherries, peaches, papaya, apples, and pomegranates. These fruits enhance digestion, preserve intestinal flora, and stimulate the immune system.
• Produces
Include seasonal and vegetables of various colours in your diet on a daily basis to promote immune function and digestive health. Different vitamins, such as Vitamins A and C, and minerals, such as Zinc, Magnesium, and others, are strong antioxidants and boost immunity
. Spices
Spices and herbs with anti-inflammatory, antifungal, antiviral, antimicrobial, antibacterial, and immune-boosting properties include turmeric, ginger, garlic, pepper, cinnamon, cardamom, and nutmeg. By controlling immune cells like T-cells, which aid the body in fending off viruses, they perform remarkably well to strengthen the immune system. In this weather, add these spices liberally to your daily dishes to improve your general health.
• Nuts
Proteins, good fats, vitamins, minerals, and antioxidants are abundant in nuts and seeds.
. The probiotics
Choose yoghurt, buttermilk, cheese kefir, kombucha, and soybeans to add probiotics to your diet. Good bacteria found in probiotics operate on our digestive systems and increase immunity.
Your diet affects your immunity and nutrition. As a result, it is important to pay attention to what we eat. While eating well and keeping up with your hygiene might help keep you safe during the rainy season, infections are always a possibility, says Deepti Khatuja.
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health and remedies
How to stay fit during Diwali 2024: Diet tips, easy workouts, tricks to manage stress during the festive season
Staying on track with your fitness goals during Diwali season can be challenging. These expert-recommended tips can help you stay active amid the festivities.
Diwali 2024: How can you stop feeling bloated, tired, and stressed out during the festive season? What should you eat at Diwali parties? How can you stay fit and look your best? If you, too, are wondering how to stay healthy during the festive season and control your calorie intake while also eating and doing what you want, you have come to the right place. Also read | Dussehra to Diwali holiday health tips: Stress management during the festive rush
Even the most disciplined people can find it difficult to stick to their health routines during the festive season. But you can make things different this year. All that eating and socialising does not have to set you back on your fitness goals.
To help keep you on track, we’ve enlisted the aid of leading experts in health, fitness and nutrition for some much-needed advice. If you tend to get a little anxious around the festive season, don’t miss these simple tips and tricks to follow:
Nutrition and diet tips for Diwali festivities
Payal Kothari, nutritionist and author of The Gut, has shared with HT Lifestyle her tips on how to enjoy Diwali parties without compromising gut health. She says, “The festive season is filled with irresistible treats and family gatherings, but it doesn’t mean you have to compromise on your health goals.”
She suggests opting for healthier alternatives without missing out on the joy of eating; but the key word there is balance. “Choose nutrient-dense snacks like roasted nuts, baked samosas, and fresh fruit platters over fried foods. Moderation is key — enjoy your sweets, but keep portion sizes in check,” Payal says.
Dr Kiran Soni, head of the department of Nutrition and Health at Yatharth Hospitals Greater Noida, adds that to maintain health and fitness during Diwali, you should focus on portion control rather than completely rejecting your favourite dishes.
“Fill your plate primarily with vegetables and lean proteins, leaving smaller portions for sweets and fried items. Stay hydrated; when attending parties, eat a small protein-rich snack beforehand to avoid overindulging,” she says.
Another one of your non-negotiables this festive season should be staying hydrated. Payal says, “Focus on staying hydrated by drinking plenty of water, herbal teas, and infused water to flush out toxins and curb overeating. Drink soup at home if you can, and then head out, or eat a small protein meal before heading out.”
Easy workouts to fit into your festive schedule
It’s not easy to fit in your workouts during the festive season, but even if exercise isn’t quite your top priority during the month of October, you can still move to stay active. Dr Soni says, “Maintaining physical activity is crucial during the festive season. Aim for short, high-intensity workouts when time is limited. Consider morning yoga or stretching sessions to energize your day. Take walks after heavy meals to aid digestion and burn calories.”
Payal recommends short, effective workouts, such as a 15-20-minute HIIT session, 20-30 burpees yoga stretches, or even a brisk walk. She says, “If you’re attending family gatherings or parties, use the opportunity to stay active—dance during celebrations. Being the first one to initiate the moves on the dance floor can help digest the extra food and burn those calories. Or go for a walk with your loved ones. Even 10 minutes of stretching in the morning can improve your energy levels and help you feel your best.”
How to manage stress during the festive season
Diwali season can bring a lot of stress and strain on your mental health, ranging from mild annoyances to the types of anxieties that keep you up at night. And as you probably know, exercise is a great way to relieve all of that. Another truth: what you eat matters too.
Payal suggests adding mood-boosting and stress-relieving foods to your diet, like dark leafy greens, almonds, and foods rich in Omega-3s, such as chia seeds and flaxseeds. She says, “Soups are great for gut-brain health.”
Dr Soni adds, “Managing stress is essential for overall well-being during busy festive periods. Incorporate stress-reducing foods into your diet, such as foods rich in omega-3 fatty acids (like fatty fish, walnuts, and flaxseeds), complex carbohydrates (whole grains, vegetables), and magnesium-rich foods (leafy greens, legumes). Prioritise sleep and maintain a consistent sleep schedule as much as possible.”
Other coping mechanisms? “Practise mindfulness by incorporating short meditation or deep breathing exercises into your day, even if it’s just for five minutes. Prioritise quality sleep, and try to set aside a few moments of ‘me time’ to recharge. By making these small adjustments, you can enjoy the festivities guilt-free while maintaining a balance between health and celebration,” Payal says.
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