Healthcare Blog in Qatar

Eating Healthy while Boosting Your Immunity

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Everyone struggles to keep eating healthy and trying to constantly keep their body and mind in shape. However, what if I told you of a new way that you can eat healthy and keep boosting your immunity just by changing up a few simple things.

 

Read till the end to find the healthy recipes you can try at home, approved by doctors!

 

We might not know this much but our body requires lots of hydration to keep moving the way it does. We often forget that a simple drink of water can not only help with dehydration, but can also elevate your mood and spirit.

 

New studies have shown that being mindful to your body allows you to understand your needs better. Here are the top reasons why you should pay attention to your food choices more:

 

Physical Health issues: dizziness, lack of focus, headaches

boost your immunity

More often than we think, our body acts out to warn us about bad choices we are making. When it comes to physical illnesses, our bodies give clear signs of warning including high fever, lack of appetite, inability to digest food, constipation, diarrhea, and much more.

 

Some of the most common physical health issues most of us face come from our fatigue and lack of proper sleep and nourishment. Let’s take for example dizziness. It can be the result of migraines, low blood pressure, motion sickness, or ear infections. The best way to prevent dizziness is to hydrate yourself. According to the latest studies done by doctors of ENT, women need at least 9 cups of water a day, while men need 11 cups.

 

Lack of focus and headaches may come from us getting sick. Seeing as the weather is changing, we are more likely to suffer through this now. Exercise and food choices really affect the balance we provide our body in keeping it healthy and nourished. While studies show how different exercises stimulate different parts of your body, including your digestive system, food choices really help keep your body stabilized, consuming lots of saturated fats, sugars, and food containing high amino acids might lead to worsening conditions.

 

Mental pain / discomfort

coffee causes lack of sleep boost your immunity

When we remember getting sick, we always remember how much we needed to rest. Sleep and relaxation becomes a huge part of recovery. When you are barely breathing through a stuffed nose or are coughing up phlegm then you would feel a discomfort like no other, more so when you are trying to rest and sleep. This usually happens because your body requires more rest than what you are giving it.

 

There are specific positions for sleeping that might help you breath better or make you sleep more soundly, look for the new articles in the next week.

 

However, other than sleeping postures, meditation and light exercises like walking and dancing can actually make you feel better as well as they stimulate blood flow which helps in better healing. The next time you feel sick but can’t sleep because of discomfort, get up and dance for a few minutes, your body will feel obliged to sleep after that in more comfort than before.

 

 

Immunity defense

boost your immunity

The last thing you want to think about when you are sick is food. You feel the need to consume easy to digest food like soup, or yogurt. However, more and more studies have popped up proving that old medicine and herbal remedies really are the best defenses against bacterial infections and viruses.

 

The best immunity booster foods are: garlic, lime, orange, elderberry, black beans, astragalus roots, and ginger. Most of these have antiviral properties that shield your body against the flu, some have vitamin C which keeps your body hydrated and protected during the flu, and some have anti-inflammatory to keep from the flu becoming worse.

 

Here are a few recipes that you might like to keep you healthy and your body safe from the weather changes:   

 

Recipes

 

For the main course: Chicken Pot-Pie Soup

boost your immunity

Ingredients:

 

  • 1 tbsp olive oil
  • 8 oz sliced mushrooms
  • 2 boneless, skinless chicken breasts (chopped)
  • 3 med ribs celery (diced)
  • 2 med carrots (diced)
  • 2 sprigs fresh thyme
  • 1 med yellow onion (diced)
  • 1 qt low-sodium chicken broth
  • 1 can/12 oz evaporated milk
  • 3 tbsp white whole wheat flour
  • 1 bag frozen peas
  • ¼ bag chopped fresh parsley

 

cooking time: 50 minutes

 

  1. in pot, heat half of the oil over medium-high heat. Add mushrooms and cook until browned.
  2. Heat remaining oil and add chicken, cook until brown, then add to plate with mushrooms
  3. Add celery, carrots, thyme, and onion to pot and cook until tender
  4. Add broth and reserved mushrooms and chicken, mix all the ingredients together.
  5. Whisk milk and flour then add to pot.
  6. Add peas slowly and keep stirring on simmered heat
  7. Season to taste then serve.

 

Another soup: Black bean and Astragalus

black bean soup to boost your immunity

Ingredients:

  • 1 tbsp astragalus root
  • 1 tbsp coconut oil
  • ½ cup chopped onion
  • 2 cloves garlic
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 2 cans black beans
  • ½ cup salsa

 

Cooking time: 30 minutes

 

  1. place chopped astragalus root in tea ball
  2. place oil in saucepan on medium heat, saute onions and garlic until soft
  3. add chili powder and cumin then stir
  4. add black beans and 2 cups of water, salsa, and tea ball to the mix
  5. bring to a boil then simmer on low heat – leave covered for 10-15 minutes
  6. puree the mix in blender then stir to serve

 

Ask your doctor about the best ways to boost your immunity. Comment below if you try these recipes.  

Comments

comments

2 Comments
  1. Sandeep kumar Leal says

    1. Rotate / change the food & food habits.
    2. Opt for cleanliness in & around yourself.
    3. Add contolled physical activities in your life.
    4. Avoid addiction / dependency .

  2. Robby says

    The black bean recipe looks delicious! Thanks for sharing!

    +1 to garlic, it is a powerful antibiotic, though it comes with a side effect 🙂

    I would also add honey to the list of immunity boosters.

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