Health always considerable Wealth

06 May 2020 09:00:00 AM
Shri Vinayakam School , Betul

Improve Your Diet

The food you eat plays a key role in determining your overall health and immunity. Regularly consume vegetables and fruits rich in vitamin- A , Vitamin C & other essential vitamins. Certain foods like mushrooms, tomato, black pepper and green vegetables like broccoli, spinach are also good options to build resistance in the body against infections.

Don't Compromise on Sleep

Good snooze time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.

Don't prevent Exercise

A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, as per your stamina. If you have not started exercising yet, then it's a good time to start. There are several Youtube channels and applications to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.

Keep Hydrated

Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other subsequent include juices made of citrus fruits and coconut water, to beat the heat.


water accounts about 70% of human body weight. Water is lost from body through sweat, urine and faeces. Enough of safe water should be drunk to meet daily fluid requirements.


Milk is a complete food and beverage for all age groups. Milk proteins are valuable supplements to most vegetarian diets. Milk is a rich source of calcium (poor source of iron) which helps in the building up of strong bones. Therefore milk is a good source of proteins, fats, sugars, vitamins (except vitamin C), and minerals. Milk fats are saturated fats hence those who have to take low fat diet, can consume skimmed/toned milk.


Haldi or turmeric is almost a supreme spice having powerful medicinal properties. It is said to increase the body's antioxidant capacity. Curcumin, its main ingredient has an antiinflammatory effect. Add this in milk and have it before sleeping. Add it to warm water to reduce itching. Ginger-haldi tea is a remedy for flu. You can use raw turmeric in a pickle form, too.


It's a good idea to include ginger in your milk tea. You can also take lukewarm water and add juliennes of ginger and honey to it. Add ginger to khichdi as well. Ginger plays a powerful role as an antioxoidant. It also reduces bloating and colic pain, too.


Brownish cloves or lavang pods are a major part of Ayurvedic medicine. Cloves help treat nausea and flu. Clove oil combats sore gums. To use cloves in the diet, add some to your pulaos and other rice dishes.

  • Energy giving foods (Carbohydrates and fats)- whole grain cereals, millets, vegetable oils, ghee, nuts and oilseeds and sugars.
  • Body building foods (Proteins)- Pulses, nuts and oilseeds, milk and milk products.
  • Protective foods (Vitamins and minerals) - Green leafy vegetables, other vegetables, fruits, milk and milk products.

What is personal hygiene?

  • Food handlers should observe good personal hygiene to maintain food safety. They should be free from obvious signs of illness, wounds and sores.
  • Spoons and forks should be encouraged to avoid contamination. Avoid cooked food is touched by the hands while preparing, serving and eating.
  • Hands should be washed thoroughly before starting the preparation of food and after every interruption.
  • Household pets like cats and dogs often harbor dangerous pathogens. They should be kept away from places where food is cooked, stored or served.

Health Tips

  • Prefer homemade foods instead of fast food.
  • Avoid junk foods as they are a major cause of obesity.
  • Eat raw fruits and vegetables whenever possible. It is even preferable to have fruits and raw vegetables instead of munching on snacks.
  • Limit consumption of sugar and unhealthy processed foods.
  • Avoid trans fats that is found in processed food, fast food, snacks, fried food, frozen pizza and cookies.
  • Serve yourself small portions of high calorie foods and large portions of healthy foods like vegetables, salads and soups.

Top Protein Sources

Nut butters - 8g/2tbsp
Oatmeal - 6g/per cup
Beans - 15g/per serving (180g)
Cauliflower - 5g/per serving (180g)
Nut - 6g/per handful
Broccoli - 5g/per serving (180g)
Seeds - 6g/per handful
Spinach - 5g/per serving (180g)

Fruits & Health

  • Mangoes - protects from several cancers
  • Apple- controls diarrohea or constipation and heart problems.
  • Pineapple- Improves bone strength, eye health and digestion.
  • Strawberry- Potentially fight against cancer & aging. Packed with vitamins and high level of antioxidants.
  • Banana- Rich in potassium which helps with healing process for cuts, scrapes and bruises
  • Grapes- It may decrease blood sugar levels and fight against diabetes
  • Watermelon- It may improve heart health
  • Orange- It prevents high blood pressure and stroke

Things to Remember:

  • Eat a variety of nutrient-rich foods.
  • Match food intake with physical activity.
  • Avoid fried, salty and spicy foods.
  • Consume adequate water to avoid dehydration.
  • Exercise regularly or go for a walk.
  • Avoid self medication.
  • Adopt stress management techniques ( Yoga and Meditation )