World Health Day: Invest in quality proteins like quinoa, nuts & seafood to boost immunity

We are all born with an innate immunity, but we have to work on it daily to keep it fit. Other than the basic rules of sleeping well, working out every day, keeping the stress in check, getting sun time, one important aspect of ensuring good immunity is to eat a balanced diet (in terms of calories and nutrients).

This World Health Day, let's shift our focus to 'proteins' as it is directly linked to immunity.

The right diet

Besides vitamin C, D, A, E, certain minerals like zinc, copper, and magnesium, and omega 3, keeping score of both the quality and quantity of protein in the daily diet is imperative. The importance of this macronutrient (nutrient needed in bigger quantities) is often underplayed, and eating enough proteins can be a game changer for the immunity.

Proteins, made up of amino acids, are essential for the production of antibodies that protect us from infection. Without enough protein in the diet, the body won't have enough antibodies to fight the invaders.

Unfortunately, most of our diets lack good quality protein, and people aren't even aware of it. Over time, this could undermine the general health and immunity as well.

People with lower metabolism and protein deficiency suffer with problems like inability to lose weight or gaining weight quickly, loss of muscle mass (flabby body), low energy levels, fatigue, foggy brain, low concentration, moodiness, muscle, bone and joint pain, and dry hair and skin. Falling sick too often could also be a result of protein deficiency.

Get enough
Include enough protein in your diet, consciously. The requirement is 0.8 to 1 gram of protein per kg of your body weight, every day. The body cannot store extra protein, and hence, it needs to be supplied daily. It is also important to evenly spread the protein intake through the day with all your meals - breakfast, lunch, post-workout, dinner, and pre-sleep.

Ensure quality
Eating a balanced diet is the way to ensure enough protein in our diet. Your plate must include meats, eggs, dairy, seafood, nuts and seeds, legumes and beans. Some grains like quinoa, bajra, buckwheat and amaranth, and some vegetables like beetroot, peas and French beans also deliver a good amount of protein.

However, it is also important to ensure good quantity protein intake. Not all food sources of protein contain 9 essential amino acids that the body requires. People who prefer vegetarian food usually tend to be low in quality protein. In cases where the protein need is not being met (for the elderly, teenagers, pregnant and lactation women or those recovering from an illness), food and protein supplements can bridge the dietary gap.

Finally, the need of the hour is to buff up the protein quotient of the diet and give your body the much-needed help to tide over this infection ridden time.

(Kavita Devgan is a nutritionist, weight-management consultant and author)

World Health Day: 6 Personal Hygiene Habits Every Man Must Follow

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Men and women approach hygiene quite differently. Men are assumed to have lower grooming and personal hygiene standards than women. In 2010, a study by the American Cleaning Institute and the American Microbiology Society found that men are less likely to wash their hands even after petting an animal, handling food, coughing or sneezing.

With the Covid-19 pandemic resulting in a lockdown, we have been confined to work from home. And, staying at home for long hours may also set in lethargy. There may be a tendency to ignore some basic hygiene matters on a daily basis. It is time to re-examine your personal hygiene habits as these can have far reaching consequences.

On World Health Day, Dr Tushar Tayal, Consultant - Internal Medicine at CK Birla Hospital, Haryana, shared the six golden hygiene rules that every man should practice.

Men and women approach hygiene quite differently. Men are assumed to have lower grooming and personal hygiene standards than women. In 2010, a study by the American Cleaning Institute and the America..

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An easily ignored area, oral health is a vital part of personal hygiene. You should brush twice a day, floss and scrub your tongue at least once a day. Tongue is often the most-neglected body part. If not cleaned properly, it is a great place for bacteria that lies in the mouth to accumulate. So, clean the tongue properly to avoid bad breath and combat cavity formation due to food decay.

An easily ignored area, oral health is a vital part of personal hygiene. You should brush twice a day, floss and scrub your tongue at least once a day. Tongue is often the most-neglected body part. I..

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It is important to keep hair on the head, facial hair and nasal hair trimmed and groomed. Shave regularly and use beard grooming products appropriately. Keep the underarms and pubic hair also clean and trimmed.

It is important to keep hair on the head, facial hair and nasal hair trimmed and groomed. Shave regularly and use beard grooming products appropriately. Keep the underarms and pubic hair also clean a..

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Even at home, do wash your face at least twice a day using a facial cleanser or face wash. Do not use soap, body gel or body scrub on the face as it will strip your skin of essential moisture and upset its natural pH balance, leaving it irritated and dry. You can also use facial masks such as mud, clay, homemade or oatmeal masks. There’s a mask out there for every type of skin. This allows for the removal of blackheads found on your nose and cheeks, and sometimes on your chin and ears.

Even at home, do wash your face at least twice a day using a facial cleanser or face wash. Do not use soap, body gel or body scrub on the face as it will strip your skin of essential moisture and ups..

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Sweat post workout can clog your pores trapping oil and dead skin cells inside, which leads to zits and painful cystic acne not only on your face, but also on your back, arms and legs. The only solution is to get in the shower and lather yourself with a body wash that contains salicylic acid or benzoyl peroxide. Avoid using excessively hot water. Hot showers and baths can cause dryness, redness, itching, and even peeling. Use only lukewarm water always.

Sweat post workout can clog your pores trapping oil and dead skin cells inside, which leads to zits and painful cystic acne not only on your face, but also on your back, arms and legs. The only solut..

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Groin area-grooming should not be forgotten. Nether regions are usually moist, warm and dark – all great for bacteria to breed. Presence of bacteria down there can cause bad odour and skin infection. So wash the area regularly and dry it gently and thoroughly. Use an antifungal dusting powder after drying the area. Wear an underwear that breathes well.

Also, change your towel regularly and keep your bed sheets super clean since they are typically made of a polyester/cotton blend that tends to trap odour.

Groin area-grooming should not be forgotten. Nether regions are usually moist, warm and dark – all great for bacteria to breed. Presence of bacteria down there can cause bad odour and skin infection...

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If your toenails have started collecting dirt, it is a sign to cut them off. Don't forget to trim your cuticles, the flaps of skin on the sides of your nails. Apply hand lotion or cream to keep them soft, and prevent calluses and cracking.

If your toenails have started collecting dirt, it is a sign to cut them off. Don't forget to trim your cuticles, the flaps of skin on the sides of your nails. Apply hand lotion or cream to keep them ..

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Applying lotion to your body, and moisturising your lips is not only for women. Avoid licking your lips to moisturise them as it can cause your mouth to dry out and result in rough or cracked skin.

Applying lotion to your body, and moisturising your lips is not only for women. Avoid licking your lips to moisturise them as it can cause your mouth to dry out and result in rough or cracked skin.

Grooming habits are one of those things everyone is expected to know but no one ever talks about in open. Do not feel shy in discussing with your medical professional on the habits you should practice basis your skin type.

Grooming habits are one of those things everyone is expected to know but no one ever talks about in open. Do not feel shy in discussing with your medical professional on the habits you should practic..

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