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How to improve immune system

The immune system is the defense mechanism of our body. It helps in preventing our body from falling ill by destroying dangerous microorganisms. It is just like a powerful military of a country to defeat its enemy or say the infections. Our immune system successfully carries its task only if it is strong enough to do so. A poor immune system cannot combat the infections in effective way. In simple words, we can say in order to be healthy, it is necessary to have a strong immune system. Here are different ways that can help in empowering the immune system. 

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Pick the right food – Different types of the essential nutrients like vitamins A, vitamin C and E as well as some minerals like zinc, plays an important role in boosting the immune system. With the selection of right foods, any person can improve the functionality of his immune system. One should always include fresh fruits and vegetables in his or her diet. For example, vegetables like – carrots, tomatoes, spinach, cabbages, cauliflower and fruits like oranges, mangoes, papaya as well as milk and dairy products such as butter and cheese. At the same time, including healthy oils into diet is also very essential.

 

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Proper sleep – Proper sleep of 7 to 8 years can help a lot in improving the immune system. Therefore, make sure you always get sound sleep, as it is the natural way to improve your immune system. 

Exercise regularly – Regular exercise is also very helpful in improving immune system. Exercising does not mean to sweat for many hours in the gym, exercising only for 30 to 40 minutes in moderation on daily basis is sufficient. The moderate exercise on daily basis allows immune system to produce more macrophages. For pregnant women, it is preferable to exercise under guidance of an expert. 

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Quit unhealthy habits – Unhealthy habits like smoking are dangerous for immune system. It is because the smoke of cigarette makes the white blood cells less effective in fighting from different infections. Smoking is the main reason of increasing cases of lung cancer in the world. Therefore, say no to smoking to keep your immune system healthy. 

 

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Proper hygiene – In order to keep your immune system strong you should follow a proper hygiene. For this, it is necessary to wash hands before eating with a good antibacterial soap. This will help in stopping the dangerous bacteria to enter in the body and to make the person sick.  

Avoid stress – In the present, high stress levels has become very common in every person’s life. It has also seen that high stress also depress the immune system. Therefore, it is essential to manage the stress with meditation and yoga. 

 

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Overall, with the above tips, you can maintain a healthy and strong immune system; this will help in living a healthy and long life.

How to stay and maintain perfect shape of body

Want to be in perfect shape physically as well as mentally. Then here are some tips that can help in this regard. So just, read on…

Have a strong will power – It in the present era it has become almost impossible to be in perfect shape. If, you are serious about it then, you should understand that losing weight or gaining weight would not happen in overnight it will take time. It will require efforts and focus with strong will power. You should be ready to sacrifice some eatables you love to have to stay in shape. 

 

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Follow a balanced diet – Without healthy and balance diet you cannot imagine a healthy and fit body. Therefore, it is extremely necessary to have a balanced diet. By making the following some dietary changes, you can stay fit, healthy and rejuvenated.

·         Cut down the consumption of all fatty foods, fast foods, processed foods and fried foods from your diet. Decrease the consumption of soft drinks since; they are responsible for providing empty calories to the body. 

·         Never starve yourself. Make some healthy food choices including high amount of fresh veggies and fruits in your daily diet.

·         Do not go with fad diets since, their results are short lived and after some time you again start gaining weight even more than before you have. 

·         Try to have five small meals instead of three big meals.

·         Quench your requirements of carbohydrates by eating foods with complex carbohydrates like brown rice, sweet potatoes, whole wheat bread, legumes, and green leafy vegetable. Decrease the amount of white foods from your diet like rice and pasta. 

·         Try to ensure you have enough proteins, calcium and fibers since, they all are helpful in fat burning. Therefore, include low fat dairy products, lean meat, eggs, lots of fruits and veggies in your diet.

·         Drink as much as water you can and at least 8-10 glasses in a day since, it improves digestion, and keeps body hydrated. 

·         Always try to cook at home, as home-cooked food is much healthier than outside and hotel cooked food.

Exercise daily – In order to stay in shape, it is necessary to perform some kinds of cardiovascular exercises such as jogging, running, swimming, dancing, cycling. These kinds of exercises are helpful in losing weight but also improve stamina. You can choose any one or two from them, as according to your interest. Perform them regularly and never over do it. Exercising is also a great way to stay in shape during pregnancy. It is preferable for pregnant women to exercise under guidance of a trainer. 

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Stress free life – Stress free life is necessary for a fit and healthy body. For this, it necessary to sleep properly, it is necessary to sleep at least seven to eight hours daily. Try to sleep early and wake up early in the morning. Meditation and yoga are also very helpful in maintaining right balance of mind and body, hence to stay in shape. 

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Ways to keep your heart healthy

Different kinds of heart disease are on the rise. Therefore, it has become essential to pay attention over the health of heart. Here are some tips that can help in keeping your heart healthy.

Daily exercises – Without daily exercises, it is a daunting task to maintain a good health. Since, exercises not only help in improving heart health but also aid in bringing down blood pressure, cholesterol level. Workout for at least 30 minutes in a day is necessary for every person. Therefore, you should also try to spend at least half an hour in exercising and should take part in physical activities as much as possible. 

Go green – The veggies, especially green veggies are very good for heart as well as overall health. Veggies are rich source of amino acids, which are very helpful in keeping our blood pressure as healthy levels. Moreover, veggies are rich source of minerals and vitamins that are necessary for a good health. 

Reduce intake of oil – Although, it is not possible to avoid oil completely, but you should try to cut down the consumption of oil as much as possible. It is important to reduce intake of oils, as oils are rich in fat, which increases the chances of development of plaque in the arteries and give rise to some nasty kinds of heart problems. You should try to use healthy oils instead of unhealthy oils like fish oil. Fish oil contains omega-3 fatty acids that are healthy for heart since, they help in prevention from cardiovascular disease. 

Cut of smoke – Until you not stop or cut down the habit of smoking you cannot do anything good for your heart. So, in order to live a healthy life with healthy heart you should quit smoking as soon as possible. 

Lose weight – People with heavy body have much possibilities to have heart problems. Therefore, if you are heavy then you should try to lose weight. You can do this with a healthy weight loss diet. Maintain a healthy body weight is one of the priorities to have a healthy heart. 

Add more fiber – The fiber rich diet is a better way to reduce cholesterol levels in the body, which is very necessary for a healthy heart. Both kinds of fibers that are soluble and insoluble are necessary to have in diet. Foods like apples, prunes, peas, kidney beans are rich source of fibers. 

Eat less salt – No doubt, sodium is good for our body but it is also in petty amounts. Excess amount of salt can also lead to high blood pressure that is bad for heart. A person should have salt less than 2300 milligrams I the food per day. 

Moderate alcohol – Studies have shown that moderate consumption of alcohol is good for health. On the other hand people who start having alcohol in little amount become a heavy drinker, which is also bad for health. Therefore, if you cannot control yourself then do not start having alcohol even in moderation. 

Manage stress – It has seen that stress is also one of the major reasons of increasing heart disease. Therefore, in order to be healthy it is necessary to manage stress by practicing yoga, meditation and other relaxation techniques.

Importance of a healthy diet

A healthy diet is extremely necessary for proper development of our body. Healthy diet is not only important for the proper growth of body but also for the growth of mind. Healthy diet provides all sorts of nutrients and prevents it from various kinds of disease. Healthy body is the true wealth of a man, and with right and healthy diet, one can strengthen it. Healthy diet and few lifestyle changes are necessary for everyone especially for children from the point of view of their proper development.

Here are some benefits that every person can get from a healthy diet. 

Bone health – Bones are responsible for the structural strength as well as for the generation of blood cells. Providing calcium-based nourishment to our body is very beneficial for bones. Generally, people with unhealthy bone marrow find it difficult to produce red and white blood cells in required quantity. Therefore, a healthy and protein rich diet is necessary for bone health. 

Improvement of immune system – A diet rich in iron, vitamin B, vitamin C, iron folic, acids and others nutrients helps in improving the immune system. 

Prevention from diseases – With a healthy diet body gets the power of fighting with many kinds of disease. For example with right kind of diet many heart disease can be prevented. 

Weight control – Obesity has become one of the major and the most common problems in all over the world not only in adults but also in children. With a healthy diet plan, any person can maintain a healthy body weight and avoid many kinds of health related problems.

Feeling of well-being – Healthy diet clears off all sorts of impurities from the body and allows it to function efficiently. When all systems in our body works well we naturally feels excited and keep ready to face the life with positive frame of mind. 

Pregnancy – In order to have a healthy baby it is necessary to provide healthy diet to the mother during the period of pregnancy. 

In today’s fast-paced life, people generally tend to fast foods and processed foods to satisfy the hunger. No doubt, these foods satisfy our hunger but they also affect our body in a worst way. Therefore, every that person who wants to live a healthy and long life should follow a healthy diet. At the same time, along with healthy diet, exercises are also very important to keep body healthy. Therefore, every person should exercise while having healthy diet.