Your body needs certain types of food that can help to keep your immune system strong. Naturally help your body fight off viruses by eating healthy foods, mineral water, vitamin “ C” ,“E” and “D”, Protein, Zinc, fiber, omega3 fish and exercise. In addition, cut off sugary foods and no more smoking & drinking alcohol.
Eat plenty of Vegetables & Fruits: Vegetables, fruits, seeds, and nuts are loaded with nutrients that are essential for our immune system. Consuming them on a daily basis boosts the immunity. For a healthy liver, cruciferous vegetables like Kale, Broccoli, and Cabbage should be included in daily diet. A healthy liver ensures the body’s’ natural detoxification process.
Garlic:
Garlic early civilizations recognized its value in fighting infections. It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium, and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.
Ginger:
Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease Nausea. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
Organic Honey:
Honey increases saliva production. As saliva lubricates the airways and reduces irritation in the throat, a cough can diminish. Honey also has anti-inflammatory properties and can decrease the swelling of the airways that accompanies asthma.
Eat plenty of Vegetables & Fruits: Vegetables, fruits, seeds, and nuts are loaded with nutrients that are essential for our immune system. Consuming them on a daily basis boosts the immunity. For a healthy liver, cruciferous vegetables like Kale, Broccoli, and Cabbage should be included in daily diet. A healthy liver ensures the body’s’ natural detoxification process.
Garlic:
Garlic early civilizations recognized its value in fighting infections. It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium, and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.
Ginger:
Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease Nausea. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
Organic Honey:
Honey increases saliva production. As saliva lubricates the airways and reduces irritation in the throat, a cough can diminish. Honey also has anti-inflammatory properties and can decrease the swelling of the airways that accompanies asthma.
Black seed/kalonji seeds oil:
It is also known as black seed, kalonji, or black cumin.
Organic black seed oil is rich in many nutrients including vitamins B and E, amino acids, polyunsaturated fatty acids, different kinds of phytonutrients, antioxidants, phospholipids and a variety of essential minerals including iron, calcium, and potassium. Together, these compounds work to promote overall health and wellness. The unsaturated fatty acids present in this wonderfully replenishing herbal oil are important, particularly for asthma patients. Organic black seed oil is loaded with linoleic and gamma-linolenic acids which alleviate symptoms of allergy. The black cumin seed oil also contains an active compound called Nigellon Semohiprepinon. Nigellone can reduce the symptoms of bronchial asthma and allergies by relaxing the airways and reducing the release of histamines in the bloodstream.
Note: Those who are at high risk of asthma should regularly take black seed oil to prevent asthma. The recommended dose is started on a low dose….1/2 tsp 1 x per day for 2-7 days then 1/2 tsp 2 x per day for 2 -7 days building it up to 3 tsp per day. Or, can add Honey same amount mixture and drink it (not for the empty stomach)
Orange juice (Only homemade):
Orange juice has a high vitamin C food. A typical cup has about 80 mg (that’s over 100% of the recommended dietary allowance) and vitamin C is well known for being a powerful immune system boost and helps you feel better faster.
Studies have shown these compounds may be associated with supporting lung function and providing anti-inflammatory benefits.
Yogurt:
Yogurt is rich in nutrients and may boost your health when consumed regularly. One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly.
Turmeric:
Turmeric helps the body naturally cleanse the respiratory tract, Turmeric helps fight the infection and it’s anti-inflammatory qualities relieve individuals from the direct impact of cold and flu. Because turmeric has high antioxidant and anti-bacterial properties, it assists in reducing the symptoms of cold and flu. The study found that turmeric shows promise in combating certain viruses as curcumin strongly down-regulates the levels of extracellular infectious viruses.
Hot Soup:
Chicken noodle soup makes a great fallback for the days because of all its wonderful nutrients. The ingredients included are soothing to the throat, easy-to-digest and also pack a great taste. Our immune system needs support to fight the cold and flu. it relieves congestion by reducing the movement of white blood cells in the upper respiratory tract. Several studies have found that soup can make you feel fuller for longer, and research has shown that regular soup eaters have healthier body mass indexes. soup is the key to getting better.
Why Green Tea is Powerful?
Green tea has amazing benefits.
How exactly does green tea work in preventing the influenza virus from taking hold? Researchers believe that the catechins contained in green tea work directly on viruses to impair their activity, which in turn means they are less likely to take hold and cause unpleasant illnesses. Specifically, these catechins bind to a key molecule within the virus cells and prevent them from reproducing at a normal rate. Therefore, drink green tea regularly and you won’t have to worry about wiping door handles or avoiding poorly family or friends. your natural immunity will give you a great chance at fending off the virus even if you come into contact with someone with the flu!
Immune Boosting Benefits of Green Tea:
Green Tea has powerful in antioxidants called Polyphenols. Polyphenols are efficient infection fighters. They protect the body against potential viruses, infections, and sickness. In addition, Researchers believe that polyphenols might prevent osteoporosis and some lung diseases, such as asthma.
EGCG (Epigallocatechin gallate) is the main catechin found in green tea. EGCG, in particular, is a strong antioxidant. EGCG may play a role in protecting your cells from damage and preventing disease.
Scientists believe it is 25 to 100 times more powerful than the antioxidants vitamins C or E. Antioxidants are substances that protect the cells against being damaged by free EGCG has been seen to inhibit the growth of breast, lung, liver, and colon tumors. It kills cancer cells outright and supports brain function by helping the brain create more nerve cells, or neurons, in the hippocampus, which is responsible for memory.
Scientists believe that catechins work because they bind to proteins and keep bacteria and viruses from clinging to cells and attacking them. Catechins also fight the poisons produced by bacteria as well as toxic metals, such as lead and mercury.
Note: We need to drink green tea 3-5 cups a day at least.
Apple philosophy Exercise:
Freehand exercises without the
weights are resistance exercises you can do outside the gym with no equipment.
- 1.Quad Stretch:
2.Grab the top of the right foot and bend your knee, bringing the foot towards the glutes, knee 3.pointing straight at the floor. You should feel a stretch right down the front of your leg.
4.Squeeze your hips forward for a deeper stretch.
5.Hold for 15 to 30 seconds and switch sides, repeating one to three times.
6. Do same way left Foot.
2.
2.pulling on the right arm to deepen the stretch in the shoulders.
3.Try dropping the shoulder down if you're not feeling a stretch.
4.Hold for 15 to 30 seconds and switch sides, repeating one to three times.
5. Do same way Left arm
- 2. Shoulder Stretch:
2.pulling on the right arm to deepen the stretch in the shoulders.
3.Try dropping the shoulder down if you're not feeling a stretch.
4.Hold for 15 to 30 seconds and switch sides, repeating one to three times.
5. Do same way Left arm
3.Triceps Stretch:
1.Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your triceps.
2. Hold for 15 to 30 seconds and switch sides, repeating one to three times.
1.Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your triceps.
2. Hold for 15 to 30 seconds and switch sides, repeating one to three times.
4.Chest and Shoulder Stretch:
1.Sit or stand and clasp your hands together behind your back, arms straight.
2. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
3.Hold for 15 to 30 seconds, repeating one to three times.
If your shoulders are a little tight, try just taking your arms out to the sides like an airplane.
1.Sit or stand and clasp your hands together behind your back, arms straight.
2. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
3.Hold for 15 to 30 seconds, repeating one to three times.
If your shoulders are a little tight, try just taking your arms out to the sides like an airplane.
5.Push-Up Instructions:
1. Position your body with your arms straight out, abs tight, holding your body in a plank position.
2. Hands and arms should be positioned slightly below your shoulders, fingers pointed forwards. Shoulders are pushed down away from your ears.
3. Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45 degree angle.
4. Push your torso away from the ground until your arms lock, then repeat.
You can Pushups tone your upper body including your pectoral, biceps and triceps muscles. do Pus ups:
1. Position your body with your arms straight out, abs tight, holding your body in a plank position.
2. Hands and arms should be positioned slightly below your shoulders, fingers pointed forwards. Shoulders are pushed down away from your ears.
3. Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45 degree angle.
4. Push your torso away from the ground until your arms lock, then repeat.
You can Pushups tone your upper body including your pectoral, biceps and triceps muscles. do Pus ups:
- 6.Side to Side Punches:
Stand with your feet wider than hip distance apart and turn your body to the right, putting most of your weight on your right leg. Punch out to the right side with your left arm, then bring your right leg in towards your left as you ‘skip’ up, lifting both arms overhead. Land with most of your weight on you left leg as you punch out with your right arm. Continue to do this back and forth 40 times.
- 7. Jogging:
Requirements: A good pair of shoes
As a Warm Up: Start by marching in place, then slowly change that to a jog to prepare your body for more strenuous exercise.
In a Cardio Circuit: Alternate jogging in place with other cardio exercises, such as marching, jogging, for 10-30 minutes.
Apple philosophy Deep breathing Exercise:
Imagine how Deep breathing is one of the best ways to lower stress and control your body? When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
1. Sit or lie down in a comfortable place. ( Make sure your spinal straight)
2. Close your eyes and take a deep (Inhale) breath from nose 30 seconds. Exhale from your mouth slowly.
3. Practice your deep breathing for a few minutes.
4. Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhales and falls with each exhales.
5. You can feel the air you exhale fresh away tension and anxiety.
Imagine how Deep breathing is one of the best ways to lower stress and control your body? When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
1. Sit or lie down in a comfortable place. ( Make sure your spinal straight)
2. Close your eyes and take a deep (Inhale) breath from nose 30 seconds. Exhale from your mouth slowly.
3. Practice your deep breathing for a few minutes.
4. Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhales and falls with each exhales.
5. You can feel the air you exhale fresh away tension and anxiety.
As a result, staying healthy is more than just practicing a few good techniques Your body works hard to keep you moving and active, so make sure to give it the food it needs.
-Apple Khan (Fitness Specialist)
Black Belt Holder (Jeet Kune-Do & Kung-Fu)
Certified: National Academy Sports Medicine and
Sports Nutritionist
CEO & Founder
AppleKhanFitness.Com
Black Belt Holder (Jeet Kune-Do & Kung-Fu)
Certified: National Academy Sports Medicine and
Sports Nutritionist
CEO & Founder
AppleKhanFitness.Com