🌹🌹🌹*C19- PANDEMIC AND HEALTHY DIET* 🌸🌸🌸 *An apple a day keeps the doctor away- this is the slogan which has been embedded in our mind since childhood!!! But alas! The C19 pandemic has given a challenge to this Apple and the Doctors for the past 1 year!!!* 🌷🌷🌷A healthy diet is important during this C-19 pandemic as it supports our immune systems. Nutritious diet helps body’s ability to fight and recover from infections. *Team of doctor’s and doctorates research group.....have designed* a simple protocol for maintaining a healthy diet to battle with the pandemic and keep ourselves fit and fine, hail and healthy.🥀🥀🥀The key is to have a simple cooking with minimum ingredients and maximum nutrition. Intake of food at an appropriate time interval is necessary; eating food which gets digested easily and quickly; maintaining 3-4 hours interval after breakfast, and before lunch. Between the dinner and the next morning breakfast 12-16 hours interval should be maintained. This helps the body to for cleansing and that in turn, strengthens immunity. *Heard of WWH step?* W - What to eat?W - When to eat? W- How to eat? **Bhagavad Gita* -Verse 5. *sattvam rajas tama iti* *gunāh* *prakriti-sambhavāh* *nibadhnanti mahā-bāho* *dehe dehinam avyayam* Nature is composed of three basic gunas or qualities, sattvic (goodness), rajasic (passion), tamasic (ignorance), and their interplay determines the nature and moods of human beings at different intervals of times due to the predominance of one or the other. *Satva, Raja and Tama.* Satva-balanced, Purity and knowledgeRajas-actively without any balance, action and passionTamas means inertia and ignorancePrefer food that SatvikAhara. Tamasik diet leads to inertia. Once there is an increase in inactivity, the sleep increases. 🌼🌼🌼1. Variety food-fresh fruits and veggies; eat a mix of wholegrains---Rice, wheat, maize; legumes---lentils, beans, and of course a complete diet provided by milk. Mushrooms, tomato, bell pepper and green vegetables---broccoli, spinach builds the body against infections. Starchy roots such as potatoes, sweet potatoes and cassava are also long-lasting and good sources of carbohydrates. These should ideally be baked, boiled or steamed. Leave the skins on for extra fibre and flavor. Citrus fruits--oranges and grapefruit, as well as bananas and apples, can be made into smoothies. Root vegetables-carrots, turnips and beetroots, other veggies---cabbage, broccoli and cauliflower to be included in day-to-day diet. Garlic, ginger and onions useful to add flavor to a variety of meals. • Unprocessed maize, millet, oats, wheat and brown rice as and when can to be included- which provide fiber and makes belly feel full for long. Beans, chickpeas, lentils---provide vegetable protein, fibre, vitamins and minerals. Natural immunity supplements ginger, gooseberries / amla and turmeric. Several herbs boosting immunity are garlic, Basel leaves and Black cumin. Seeds---sunflower seeds, Flax seed, pumpkin seeds and melon seeds are sources of protein and vitamin E. Probiotics---Yoghurt, Yakult rejuvenate the composition of gut bacteria, and thus help nutrient absorption by the body. • Snacks-unsalted nuts---dried fruits, nuts and seeds Particularly unsalted and unsweetened, serve as healthy snacks, without added sugar, salt, or partially hydrogenated or palm oils. Starchy roots such as potatoes, sweet potatoes and cassava are also long-lasting and good sources of carbohydrates. These should ideally be baked, boiled or steamed. Leave the skins on for extra fibre and flavour. Zinc--builds immune system-present in cashews, pumpkin seeds, chickpeas. 🍂🍂🍂2. Cut back on salt-- Limit salt intake to 5 grams / a teaspoon a day.• During cooking and preparing foods, use salt sparingly and reduce use of salty sauces. Add fresh or dried herbs and spices for added flavor.🍃🍃🍃3. Moderate amounts of fats and oils---Replace butter, ghee with healthier olive, soy, sunflower or corn oil.• Try steaming or boiling instead of frying food when cooking.☘️☘️☘️4. Limit sugar intake---of sweets and sugary drinks--fruit juices and juice drinks, liquid and powder concentrates, flavored water, energy drinks, flavored milk drinks. Avoid sweet snacks--cookies, cakes, chocolate. 🍀🍀🍀5. Stay hydrated 8-10 glasses ---If available and safe for consumption, tap water is the healthiest and cheapest drink. of water every day, to stay hydrated. Hydration flushes out the toxins from the body. Coconut water---to beat the heat.🌴🌴🌴The best technique is to drink a lot of liquids—about 6-7 litres per day, to fight against the virus. Include coconut water, buttermilk, turmeric water, lemon water, green tea and mineral water in our everyday diet. The healthy habits and the healthy diet include that one should choose and prefer tomatoes over ketchup, wheat over maida, sugarcane over sugar, green mung over polished yellow mung, etc.🌸🌸🌸6. Avoid hazardous and harmful alcohol use---Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19. Frequent or excessive alcohol consumption increases immediate risk of injury and causes longer-term effects like liver damage, cancer, heart disease.🍁🍁🍁 Sleep 7-8 hours’ Sleep-- helps body build immunity; lesser sleep will give tired and impair brain activity. affects the action of the flu vaccine. ExerciseA good diet to be followed by a good exercise. A light exercise also helps in releasing the toxins from the body. 30 to 45 minutes -exercise improves metabolism and helps build immunity. Destress- by meditationStress releases cortisol hormone, which impairs response to immediate surroundings and makes body susceptible to infections; feeling constantly anxious. Through meditation, calm the nerves. 🌻🌻🌻 Supplements and immunity boosting foods Vitamin C Vitamin D Zinc Turmeric  Garlic Drink warm water throughout the day. Practice Meditation, Yogasana, and Pranayama. Increase the intake of Turmeric, Cumin, Coriander and garlic. Drink herbal tea or decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger and Raisin. Avoid sugar. Apply Ghee, Sesame oil, or Coconut oil in both the nostrils to keep the nostrils clean. Inhale steam with Mint leaves and Caraway seeds.🌻🌻🌻