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Stay Healthy with a Strong Immunity

Jan 8th, 2022

Posts Tagged ‘ Stay healthy ’

Stay Healthy with a Strong Immunity

Saturday, January 8th, 2022

Is everybody around you feeling sick or recovering from a respiratory infection? Depending on how powerful their immune system is, some people will experience moderate symptoms while others would be seriously affected. Your immune system is a large network of organs, white blood cells, proteins (antibodies), and chemicals. This system works together to protect you from foreign invaders (bacteria, viruses, fungi, parasites) that cause infection, illness, and disease. A normally functioning immune system keeps you healthy by fighting off harmful foreign intruders such as bacteria and viruses. However, a weak immune system makes it difficult for your body to fight external infections. A weak immunity makes you more vulnerable to infections, can produce unpleasant symptoms, and takes longer recovery periods too. Maintaining a healthy lifestyle and consuming healthy foods go a long way in increasing your immunity.

Nutrition and Immunity

Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells. Choosing fresh, whole, unprocessed foods does wonders for your overall health. Several nutrient-rich foods, particularly those that include vitamin C, vitamin D, zinc, selenium, iron, and protein are important to help boost your immunity. Limit your intake of salt and sugar and avoid consumption of fried foods. Here are a few recommended foods to help strengthen your immune system:

  • Vitamin C
    Vitamin C is well-known for its immunity-boosting properties. It is best consumed in fresh form than in packaged juice. Include oranges, broccoli, kiwi or bell peppers in your diet.
  • Probiotics
    Probiotics are healthy gut bacteria that protect your body against infection. Fermented foods such as idli and dosa, curd, buttermilk, and pickles are excellent sources of probiotics.
  • Antioxidants
    Stress can reduce your immunity, making you more susceptible to sickness. Have a diet rich in antioxidants to protect yourself from oxidative stress and build a strong immune system. This includes colourful fruits and vegetables such as berries, carrots, pumpkin, spinach, etc.
  • Eat anti-inflammatory foods
    A diet rich in anti-inflammatory foods helps balance hormones, improves your body’s ability to fight infection, and improves your digestive health. Dark leafy green vegetables, nuts, and seeds, ghee, avocado, olive oil are all good examples of anti-inflammatory foods.
  • Add protein to your diet
    The amino acids in protein help the body manufacture antibodies and can help protect you against a wide range of infections.
  • Omega-3 fatty acids
    These are essential fats that your body cannot make but must be procured from food. Foods high in omega-3 include fish, vegetable oils, walnuts, flax seeds, flaxseed oil, and leafy vegetables. They are essential to maintain strong immunity.
  • Ginger and garlic can help
    Make ginger and garlic a part of your daily diet. Garlic’s antibacterial and anti-inflammatory qualities aid to improve the function of your immune cells. Ginger, on the other hand, reduces inflammation and strengthens the immune system due to its antibacterial characteristics.

Lifestyle Improvements

It is not just the diet you eat on a daily basis that makes you healthy and strong., but your lifestyle habits matter too. Adapting good and healthy habits consistently can significantly improve your immune function and make you stronger. Follow these simple health tips to increase immunity naturally:

  • Find ways to manage stress
    Are you busy handling various responsibilities and chasing deadlines? Being stressed all the time lowers your immunity. Take frequent breaks and find ways to cope better with stress.
  • Get adequate sleep
    Lack of sleep releases higher levels of stress hormones in the body and this can cause more inflammation in the body. A regular sleep cycle serves as the ideal time for the body to regenerate cells, repair any broken cells and organs, and thus boost your immune function.
  • Say No to smoking and drinking alcohol
    Excessive cigarette use and alcohol intake weakens the immune system and makes people more susceptible to lung infections. Furthermore, other substances generated during cigarette smoking, such as carbon monoxide and nicotine, have been shown to inhibit the formation of immunity-boosting cells.
  • Exercise regularly
    Exercise increases your resilience so you can fight off infection. Your body can function better when you are physically active every day.
  • Get enough sunlight
    Vitamin D is important for your immune system, and regular sun exposure can assist to enhance it. Take some morning sunlight every day to help strenhtne your immunity.
  • Meditation
    Even five minutes of guided meditation every day, or simply sitting quietly and concentrating on your breath, can help. Meditation helps relieve your anxiety and thus strengthens your immunity.
  • Preventive health checkup
    Regular health checkups help detect diseases early and start treatment early. This helps correct any irregularities with timely medical intervention and thus helps maintain your immunity.

Follow these healthy lifestyle tips to build a strong defence against any external pathogens, virus or bacteria. Stay healthy, stay safe.   

Winter Health Tips

Monday, December 13th, 2021

Feel like curling up in your blanket every morning and sleeping for some extra time? With the nip in the air and the pleasant winds, the most awaited season of the year is finally here. Though the unseasonal rains have been playing havoc since the last few days, everyone is looking forward to enjoying the cool winters, the delicious winter foods and the festive season. While the change in temperature is enjoyable for some it may also bring along some seasonal infections for young children, the elderly and for those with low immunity. Keep yourself warm and strengthen your immunity to help ward off these infections.

Winter Health Precautions

The cold and chilling weather can make you feel lethargic and depressed. It may also lead to dry skin, joint pain as well as seasonal infections of cough, cold and flu. It is important to safeguard yourself from the cold weather and stay healthy throughout the season. Here are a few health precautions for winter:

  • Exercise regularly.
  • Get enough sunlight.
  • Wear extra layers of clothes to keep yourself warm.
  • Protect your joints.
  • Take your medications.
  • Maintain hygiene.
  • Moisturize frequently.
  • Stay hydrated.

Healthy Winter Foods

Fill your plate with seasonal vegetables, citrus fruits and leafy green vegetables. Additionally, herbs like ginger, tulsi, garlic in the diet also help to keep the body warm and prevent inflammation. Make these winter superfoods a part of your diet:

  • Amla
    The sour-tasting fruit is abundantly available in winters. It is one of the richest sources of Vitamin C which helps enhance your immunity and improves your digestion. It is also known to improve your skin and hair health.
  • Sesame seeds
    One of the most popular ways to have sesame seeds is to make chikkis. Sesame seeds are high in fibre, plant protein, vitamins, and other nutrients and help keep you warm in the winters. It aids in the development of blood cells, reduces inflammation, lowers blood pressure, and supports bone health.
  • Root vegetables
    Root vegetables are those that grow below the surface, like radish, purple yam, carrot, turnip and sweet potatoes. They are known to give warmth to the body as their digestion is slower and helps generates more heat.
  • Jaggery
    Do you have a sweet tooth after lunch? All you need is a mouthful of jaggery to satisfy your sugar cravings. When had with a teaspoon of ghee, the combination not only keeps your body warm, but it also helps to prevent winter diseases.
  • Dates
    Dates have a lower fat level, which helps you maintain a healthy weight. They’re a nutrient-dense powerhouse and should be consumed on a regular basis to keep your body warm during the winter.
  • Bajra
    This small, millet variety is rich in fat, protein, and fibre. The high iron concentration aids in the treatment of anaemia. Millets like bajra are known to help strengthen your bones if consumed on a regular basis.
  • Ghee
    Did you know? Desi Ghee is the most easily digestible fat which gives the body the much-needed warmth in the winter season. Don’t shy away from traditional homemade ghee laden mithais.
  • Ginger
    Ginger has thermogenic qualities, which help you stay warm in the winter. It also helps boost your metabolism and increase your blood flow. Start your winter mornings with a cup of hot ginger tea to keep you going strong throughout the day.
  • Dry Fruits
    Dry fruits like almonds, walnuts, raisins and cashews are filled with nutrients and omega-3 fatty acids. They also help in curing anaemia and other disorders that are caused due to vitamin deficiencies.
  • Tulsi
    Tulsi leaves are high in antioxidants and micronutrients that that help boost your immunity. The medicinal properties of tulsi help the body to fight cold-borne diseases like cough, cold, sinus, and other respiratory problems.

Enjoy this winter season by eating seasonal healthy foods and taking the above health precautions. Stay healthy, Stay safe!

Monsoon Health Tips

Tuesday, June 29th, 2021

It’s that time of the year again! The cool breezy monsoon winds, the soft drizzle, the heavy rains are here to refresh you. It is the best time to relish a hot cup of masala chai from your window or balcony as you admire nature. However, rains also mean jumping over dirty muddy puddles, water-logging, an increase in mosquitoes, frequent seasonal infections as well as food-borne diseases. The monsoon season gives mixed feelings to many and people share a love-hate relationship with it. While this season gives a much-needed break after the sweltering summer it is also known to bring along viral infections like flu, malaria, and dengue. Additionally, the high humidity can contribute to numerous skin diseases and fungal infections and aggravate chronic skin conditions such as eczema, acne, and psoriasis.

Stay Healthy this Monsoon

The monsoon season is known to spread many infectious diseases. Follow these health tips to stay healthy this monsoon:

  • Eat more vegetables
    Avoid eating raw vegetables as they may contain bacteria and viruses which can lead to severe stomach infections, food poisoning, or diarrhoea. Boiled and steamed veggies are the healthiest options since they are high in proteins, fibre, and other nutrients.
  • Drink safe water
    Drinking water, even if mildly contaminated can cause serious health problems such as jaundice, typhoid, etc. Make it a habit to regularly boil your drinking water at home. When traveling, carry your own mineral water bottle instead of drinking water from unknown sources.
  • Avoid street foods
    The rainy season can make you crave hot and spicy street foods like samosas,  pakodas, chaat among other things. However, roadside vendors use contaminated ingredients and follow poor standards of hygiene leading to a variety of food-borne diseases and gastrointestinal infections.
  • Keeping mosquitoes at bay
    During the rainy season, water may get collected in small pools on the streets, lawns, terrace, etc. These spots become the breeding grounds for the mosquitoes that carry the risk of many serious diseases like dengue and malaria. Keep your surroundings clean, screen your windows and use mosquito repellents if required.
  • Have bitter foods
    Food such as bitter gourd, neem, fenugreek, or methi seeds can remove toxins and are essential for an individual to become healthy and strong. These foods are also high in vitamins and minerals like calcium and iron, and help boost your immunity.
  • Have more probiotics
    Consume more yogurt, buttermilk, homemade pickles. Probiotics contain good bacteria that support your gut health and make your digestive system stronger supporting nutrition absorption too.
  • Eat in moderation
    High humidity reduces the body’s ability to digest to its bare minimum, which is why most health professionals suggest avoiding heavy and oily snacks as they could lead to an upset stomach. The gut serves many essential roles in sustaining and protecting the overall health and wellness of your body. Eat light to reduce the risk of bloating, acidity, and indigestion
  • Keep your feet dry
    Dry your feet whenever they get wet and avoid wearing wet socks or wet shoes. Use anti-fungal talc to prevent the accumulation of sweat and moisture in skin folds. Diabetics must be extra careful as their skin is sensitive to fungal infections.
  • Have herbal tea
    Herbal tea made using a variety of herbs and spices like tulsi, cinnamon, ginger, etc is comforting during the rainy season. High in antioxidants, anti-bacterial and anti-inflammatory properties this warm and refreshing tea helps boost your immunity, keeps seasonal infections away and soothe your digestion.
  • Exercise regularly
    Many people use rain as an excuse not to exercise. However, they need it most during the monsoon as rigorous physical activity strengthens the immune system. Fix a regular indoor workout regime and stick to it.

Follow these health tips to maintain good health and stay safe this monsoon. Do not ignore minor health symptoms and speak to a doctor for further assistance. Self-medication can delay the process of a correct diagnosis and treatment. Please find below our website details for further information: https://www.kokilabenhospital.com/

Getting back to work safely

Saturday, August 29th, 2020

The future of work looks very different than it did just a few months ago. While some will have to continue to work from home others may have resumed office and this may increase the rate of transmission. Exposure can occur in the workplace while commuting to work or during work-related travel. The employees and the organization both will have to find new efficient ways of working while ensuring everyone’s safety. As businesses reopen in the ‘New Normal’, communication and personal hygiene are more important than ever. Clear policies and messages, training, and constant reminders at the organization are required to increase the awareness of the new safety precautions. Following high levels of personal hygiene is also crucial to fight this pandemic.

Workplace safety protocols to be followed
The implementation of safety protocols will limit the exposure to COVID-19 and will, in turn, reduce the rate of transmission at the workplace. Both employers and employees must take utmost precautions to help reduce the spread of the infection. Here are a few guidelines to follow:

For employees:
Here are a few steps that employees can take to protect themselves and others at work:

  • Wash their hands often with soap and water for at least 20 seconds or to use hand sanitizer with at least 70% alcohol if soap and water are not available.
  • Key times for employees to clean their hands include:
    • Before and after work shifts
    • Before and after work breaks
    • After blowing their nose, coughing, or sneezing
    • After using the restroom
    • Before lunchtime
    • After putting on, touching, or removing cloth face coverings
  • Avoid using other employee’s phones, desks, offices, or other work tools and equipment.
  • Cover their mouth and nose with a tissue when you cough or sneeze, or use the inside of their elbow. Dispose of these tissues safely in a covered dustbin,
  • Stay home if they are sick and seek medical help if required.
  • Avoid sharing your lunch and eat your lunch in your own workspace.
  • Practice social distancing by avoiding large gatherings and maintaining distance (at least 6 feet) from others.

For the employers
Here are a few steps that employers can take to protect themselves and others at work:

  • Practice routine cleaning and disinfection of premises and frequently touched objects and surfaces such as workstations, keyboards, telephones, handrails, and doorknobs.
  • Call the staff to office in staggered shifts to avoid crowding.
  • Use thermal scanners to monitor the temperature at entrance.
  • Ensure regular supply of hand sanitizers(especially at the entrance), soap, and running water in washrooms.
  • Discourage visitors in the office complex unless absolutely necessary.
  • Encourage meetings via video conferencing.
  • Encourage email correspondence instead of physical copies.
  • Facilitate work from home option whenever required.

Healthy living habits for better immune health
A balanced and nutritious diet and healthy lifestyle choices will help reduce your risk of getting COVID-19. Maintaining a healthy diet contributes to high energy levels, improves your brain function, and helps ward off diseases. A strong immunity helps reduce your risk of getting the infection at your workplace or while you travel. Here is a routine that you can follow to help build a strong natural defence system:

Start your day with a healthy breakfast
Including vegetables like carrot, spinach, sweet potatoes, garlic, dark leafy greens, tomato, and broccoli; and fruits like papaya, oranges and other citrus fruits, that contain vitamins A, C, D, and E, and minerals like magnesium, selenium, and zinc to your daily breakfast routine is the first step to build up a strong defence system.

Get good sleep
A human body naturally repairs and recovers, during sleep, from all the wear and tear. Ensure that you get at least 7 to 8 hours of sleep daily.

Stay hydrated
Staying hydrated flushes out all the toxins from the body. Have 8 to 10 glasses of water throughout the day.

Make some time for exercise 
Try exercises like power yoga, skipping, push-ups, jogging on the spot at home.

Practice meditation
A mere 10 minutes of meditation every day can make a big difference. A calm mind helps in better focus and helps strengthen your immunity.

The unlock has begun, the businesses are opening up and the world is getting back to the routine. Make sure you return even stronger and ensure your safety first as you start getting busy in various professional commitments. While attending meetings and finishing other pending tasks do not forget to maintain personal hygiene. Together we can help limit the spread of COVID-19 transmission. Stay safe and healthy as you get back to your workplace.

Healthy you = Healthy nation

Sunday, January 26th, 2020

Are you healthy?

Are you happy?

Is your poor health hampering your professional life?

Chronic diseases and ailments can affect your performance at work, lead to poor concentration and may add to your sick leaves. A good physical and mental health makes an important contribution to the economic progress of the nation. Healthy populations live longer, are more productive, and save more.

India stands to lose $4.58 trillion due to non-communicable diseases and mental disorders between 2012 and 2030, an amount more than double India’s annual GDP, according to a report. Out of this, cardiovascular diseases (CVDs) will account for $2.17 trillion and mental health conditions $1.03 trillion for the majority of the economic loss. This report has been released by the World Economic Forum and the Harvard School of Public Health.

Why is India unhealthy?

Unhealthy diets, physical inactivity, air pollution, harmful use of alcohol and tobacco consumption, lack of awareness is the main reason behind the development of NCDs. A non-communicable disease (NCD) is a disease that is not transmissible directly from one person to another. NCDs include most cancers, heart diseases, Parkinson’s disease, autoimmune diseases, strokes, diabetes, chronic kidney disease, osteoarthritis, osteoporosis, Alzheimer’s disease, cataracts, and others. World Health Organization estimates that an estimated 60 per cent of all deaths in India are due to non-communicable diseases (NCDs).

Top 10 killers in India

The latest Global Burden of Disease study lists ailments that are triggering most deaths and disabilities in India. Here is the list:

1. Heart Disease causes 17.8% of all deaths.

Cases of heart attacks are increasing day by day and an increasing number of cases are affecting younger people.

2. Chronic Obstructive Pulmonary Disease (COPD) causes 8.66% of all deaths.

The human lungs have a holding capacity of 3.5 litres. After 30 years of age, it declines by 10-30 ml per year, if a person does not exercise. However, in COPD patients, it declines faster, almost 100 ml per year which harms the functioning of your lungs. 

3. Diarrhoea causes 7.94% of all deaths.

Diarrhoea kills just a little less than COPD. In all age groups, it is the third-largest killer in India. 

4. Cerebrovascular diseases cause 7.09% of all deaths

This includes neurological diseases like brain strokes and cases of internal bleeding.

5. Cancer causes 6% of all deaths.

According to WHO, India has a cancer mortality rate of 79 per 100,000 deaths and accounts for over 6 percent of total deaths.

6. Lower Respiratory Tract Infections (LRI) cause 5.06% of all deaths.

These include pneumonia and influenza infections. Antibiotics often prove ineffective in today’s drug-resistant strains. This disease strikes the old and young alike.

7. Tuberculosis (TB) causes 4.45% of all deaths.

Cases of Tuberculosis are often misdiagnosed and not treated appropriately which leads to many deaths by TB.

8. Diabetes causes 3.11% of all deaths.

India has an estimated number of 6.5 crore diabetics. Uncontrolled blood sugar leads to many diabetes complications like and may damage your retina, kidneys, nerves, and arteries. A diabetic lives 7-8 years less than a normal person.

9. Chronic Kidney Disease (CKD) causes 2.39% of all deaths.

The reason CKD is such a huge problem is that there is a very high incidence of obesity and hypertension in our country. These are major risk factors for CKD.

10. Suicide causes 2.35% of all deaths.

Of eight lakh suicides across the world annually, 1,35,000 are from India.

Tips to stay healthy 

As we celebrate our 71st Republic day on this 26th January 2020, let us commit to making some healthy lifestyle changes in our life. A healthy population means a healthy country and it goes a long way in contributing to the economic growth of the country. Here are a few tips to maintain optimum health and minimize your risk of diseases:

  1. Quit smoking.
  2. Eat healthy.
  3. Exercise regularly.
  4. Manage your blood sugar levels.
  5. Limit alcohol intake.
  6. Say no to junk food.
  7. Stay hydrated.
  8. Monitor your blood pressure level.
  9. Check your cholesterol levels.
  10. Maintain personal hygiene.

Kokilaben Dhirubhai Ambani Hospital completes 11 years of offering expert medical care in Mumbai on 26th January 2020. We have been ranked no. 1 fourth time in a row as the best multispecialty hospital in Mumbai and western India. We are the only hospital in Mumbai with a Full Time Specialist System (FTSS) ensuring easy availability and access to dedicated specialists. Our hospital is equipped with state of the art infrastructure and world-class technology that helps deliver consistent and safe patient care. Feel free to get in touch with our medical experts for any health-related issues, diagnosis and treatment options. Please find below link of our website for more details: www.kokilabenhospital.com