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You Don’t Have To Go Out Of The Box To Boost Your Immunity; These Common Herbs And Spices Might Help!

The Kashmir Monitor

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Did you know about an invisible army in your body? The invisible army we are talking about helps you protect from various illnesses and infections. This invisible army is commonly known as “immunity.” A strong immune system is extremely essential for the overall health of the body. Stress, unhealthy diet, lack of sleep, excessive smoking and drinking, obesity, sedentary lifestyle, no physical activity, hygiene and dehydration are some of the factors that may lead to a weak immune system.

However, if the above factors weaken your immunity then some common herbs and spices can help boost your immunity. Even better, you do not have to go out of the box to buy these herbs and spices. These may be found on your kitchen shelves. Moreover, adding herbs and spices is an easy way to enhance the flavour of your food.

You must include these herbs and spices in your diet:

 

1. Cinnamon

The spice cinnamon helps in preventing infection and may boost the immune system. This spice could also help lower type 2 diabetes and high blood pressure. You can add it on your morning oatmeal, some desserts or your morning tea.

2. Clove

Clove is widely used in dentistry to provide relief from toothache. Both an anti-inflammatory and antioxidant, cloves have been used to prevent gum pain and even help in dealing with dry cough.

3. Garlic

This potent and pungent cooking ingredient provides antiseptic and antioxidant activities. Allicin, a potent sulfur compound found in garlic and onions, helps in dealing with the symptoms of cold and flu. The spice also has cardiovascular, anti-microbial and antineoplastic properties. In addition, the spice helps to support people suffering from a variety of medical conditions such as high and low blood pressures, high cholesterol, diabetes and coronary heart disease. You can add fresh garlic to your vegetables, dishes or even soups.

4. Turmeric

This spice contains curcumin, and has been used since ages as it has medicinal properties. The spice helps in digestive issues by stimulating the bile flow. It has antioxidant, antibacterial, anti-inflammatory properties which gives the stomach soothing benefits. Turmeric can also be beneficial for lungs and wound healing.

5. Ginger

Ginger is one of the most common spices found in every kitchen. Ginger offers several health benefits. A dash of ginger can enhance the taste of your tea. The spice has several therapeutic and medicinal properties that help to boost immunity, prevent cancer, heal ulcers, manage your weight and help keep digestive problems at bay. Ginger can also be used to reduce pain and inflammation, headaches and even menstrual cramps.


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Health

6 Protein-Rich Foods You Should Eat After A Workout

The Kashmir Monitor

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What you eat before and after a workout can affect your health, weight loss goals and how you respond to exercise. The right kind of nutrition is important for regular progress and achieve your desired goals on time. However, it is a common tendency to put more attention to what you eat before your workout than what you eat after a workout. In this article, we talk about the right kind of proteins which you must eat after a workout.

Why is it important to eat right after a workout?

On exercising, muscles use glycogen stories for fuel. This makes muscles being slightly deprived of glycogen. Healthline mentions that some proteins in muscles also get broken down. The body tries to rebuild its oxygen stores and eating the right nutrients can help you do this faster. For good recovery, the right kind of nutrition can improve your recovery as well.

 

Proteins to eat after a workout

Exercising results in breakdown of muscle protein. The rate at which this happens depends on the intensity of your exercise. Consuming proteins after a workout can give your body amino acids for repairing rebuilding the lost proteins.

1. Eggs:

Whole eggs can be a good post-workout snack. Packed with protein, eggs while provide you with the right kind of nutrition and will improve your muscle building. People trying to lose weight can also eat eggs after working out.

2. Sweet potato:

While rich in carbs, sweet potato also contains protein. Consuming carb-rich food can refuel you after a session of intense workout.

3. Cottage cheese:

For times you feel too tired to prepare an entire post-workout meal, you can simply slice some cottage cheese into cubes, sprinkle some salt and black pepper on it and eat it raw. Cottage cheese contains good amount of protein that can help you recover after your workout.

4. Quinoa:

Fibre and protein content in quinoa make it an ideal post-workout meal. What’s more is that quinoa is gluten-free and can help people on a weight loss diet as well.

5. Chicken:

Chicken is lean protein that can help you feel energised after a workout. Protein from chicken can help you build muscle mass.

6. Fatty fish like salmon and tuna:

Along with being rich in omega 3 fatty acids, fatty fish like salmon and tuna are also rich sources of protein. Omega 3 fatty acids in fatty fish are good for heart health. Fatty fish is low in carbs and can thus be included in weight loss diet as well.

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Health

Want To Get Rid Of Bloating, Stomach Cramps Once And For All? Cut Down These Foods From Your Diet

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Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say.

The study, conducted by researchers from the Anglia Ruskin University in Britain, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person’s perceived ability to exercise.

FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, breads and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).

 

“We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners,” said Justin Roberts, Principal Lecturer at the varsity.

For the study, the researchers involved a group of healthy recreational exercisers. Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.

The findings, published in the Journal of the International Society of Sports Nutrition, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.

In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.

However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, Roberts suggested.

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Health

How black coffee can reduce your risk of type 2 diabetes

The Kashmir Monitor

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The rate at which type 2 diabetes is increasing around the world is really high. It is important to understand what measures can prevent the disease and also which of them can increase your risk of developing it.

Coffee is a very common beverage all around the world, especially in countries that have very cold climatic conditions, timesnownews.com reported.

When the beverage is a staple in so many households, it is important to understand its effect on diabetes — risk and treatment.

 

Does diabetes reduce the risk of developing type 2 diabetes? Does it help in reversing it? Read on to answer all your questions.

A cup of black coffee every day can reduce your risk of developing diabetes

According to a study published by the American Diabetes Association, people who drink coffee have a lower level of blood sugar.

Another study found that the risk of developing diabetes decreased by nine percent in people who drank one cup of coffee every day. One more study that specifically studied women of postmenopausal women found that women who drank six cups of coffee every day had a 22 percent lower risk of diabetes. There happen to be various studies that second this notion, therefore it may be safe to believe that coffee can reduce the risk of developing type 2 diabetes.

How to drink coffee to reduce the risk of type 2 diabetes?

Here is how you should drink your coffee to reduce your risk of developing type 2 diabetes-

? Regular coffee is better to reduce risk than decaffeinated coffee.

? Prefer to not use sweeteners like sugar.

? Avoid drinking coffee with any dairy products like milk or cream.

? Remember coffee has benefits for diabetes only when consumed in its purest form.

? Artificially sweetened coffee may lead to weight gain and increase your risk of diabetes.

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