Beat Summer Heat & Boost Immunity During COVID_19

Author : Dt. Wellishia D’sa

Hey Ally,

The Season of Summer is at our door step along with which also the urge of travelling. If we had said this a couple of months back it would be normal – having a summer vacations outdoors and so on. But Fast Forward to the Present times – due to Covid – 19 and Lockdown Measures taken to ensure the safety of all – this seems to be a distant dream. So does it mean, this Summer will be boring? I had several plans to eat, explore and travel. Well, what’s the worry, when we are here :

This Summer, we will have to do things slightly in a different manner than usual. We will plan eating, exploring and traveling but everything considering safety first. So, let me break it down for you on how you can beat the heat this summer – Here are some  #BeingAllycaralTuesdayTips – this week written down by me to beat the heat and at the same time to boost your immune system.

Tip 1 : The quenching thirst to drink something chilled is what satisfy one’s need in this humidity, but what if you catch a cold? And certainly that’s something you would definitely not want especially at this time period. So in order to built a stronger defense system to prevent your body from this virus, following things need to be strictly followed. First : Whatever foods and drinks we consume need to be nutrient dense. Focusing on getting enough of Vitamin C, D, E, Zinc, Omega 3 Fatty acids, good quality protein foods as well as Probiotics and Antioxidants. Woah, too much to deal with? Not really. Let me break it down for you in a simple form, I’m sure most of us love to have Sabja/ Basil seeds (the seeds added into a falooda drink). Well, these tiny power house of omega 3 fatty acids (the good fat) helps in reducing body heat, inflammation and acid reflux which improves digestion and immune health. Including at least 1 teaspoon of these seeds into one glass of lemon water or homemade buttermilk or even kokum juice will be fantastic! Lemon & Kokum being rich in Vitamin C is good, as well as Buttermilk being a natural probiotic to maintain a good gut microbiota which helps in cooling your digestive system. Gut and immune system work hand in hand to protect against unwanted virus. Having a chilled tender coconut water is also quiet refreshing rather then having a packaged drink that’s loaded with sugar and preservatives which won’t do any good to your health. So, keep it low on adding those extra calories from sugar into your diet.

Tip 2 : Secondly, other than cooling drinks I would like to stress on including our natural Indian herbs and spices in your daily meals. One of our most common ancient golden spice – Turmeric. Turmeric is anti-bacterial and loaded with so many other medicinal properties which is good to add along with a pinch of black pepper with it will do wonders to your immune health. This can be included into a glass of milk, home-made herbal teas, homemade soups and curries. Ajwain, Ginger powder added in small quantities makes it easy on a bloated stomach. Cumin seeds, Mint and Basil leaves are other cooling herbs to include into our fresh homemade drinks.

Tip 3 : Adequate good quality protein intake is also important to consume which supports our immune health and maintain nutrient calorie intake. Dals, pulses, legumes, paneer, poultry, fish and sea foods coming from a trustable source (I wouldn’t want to stress on organic foods for now, but if you can source for it then well & good!). Nuts and seeds like almonds, pistachios, peanuts, flaxseeds, sunflower seeds, pumpkin seeds are rich in minerals like zinc, magnesium, vitamin E and omega 3 that are superfoods for boosting immunity. Make sure you have stocked on these foods rather than refined biscuits & salted namkeens.

Tip 4 :  Consume daily various locally available fresh fruits and vegetable as much as you can as they are the banks of antioxidants, vitamins, minerals, fiber that provide vital needs to repair and maintain our body at it’s best!

Tip 5 : Another important habit is to exercise, at least 5 times a week for an hour and stay active as much as you can. Engage into 10 minutes of meditation each day as it helps in reducing stress, anxiety and clarity to the mind. These all activities will also prevent you from gaining those extra kilos other than cutting down on high calorie foods. Oh yes! Please watch out on keeping your carbohydrate foods in moderate portions and try switching to whole grains than refined products.

Tip 6 : Rest well to get a good night’s sleep without worrying. Sound sleep repairs the body from all the wear tear and keeps our immune health in check. Keeping all these pointers in practice will prevent from getting bored indoors and get yourself busy in nourishing your health and your family’s well-being. Follow hygienic practices other than social distancing, stay home, put in a sanitizers in-case you travel out to get those groceries. Don’t forget to wash your hands once you’re back home.

Have a safe & healthy summer y’all!

For any assistance on nutrition related query, feel free to connect on WhatsApp or call on 7559103666

In wellness vibes to you by,
Dt. Wellishia D’sa
(BSc. & PGD in Food, Nutrition & Dietetics)
Nutrition Consultant at LeanWell Nutrition & Certified Yoga Instructor

Disclaimer: This informs readers that the views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the organization, committee or other group or individual publishing it.