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Simple ways of boosting your immunity

Deepshikha Agarwal
Filed on March 20, 2020

Adding and subtracting a few things from your diet can help you in the long run

The immune system is the first line of defence of our body. The stronger your immune system, lesser would be the chance of you falling ill. But then again, having a strong immune system doesn't make you invincible.
Simple changes in your diet and routine can help you build immunity. From a seven-hour sleep and walking in the sun for a few minutes every day to eating a balanced diet loaded with fibre, vitamins and healthy proteins - there are quite a few ways to achieve this milestone. Here are a few key changes that you could make...

The masterkey: probiotics
These are the good bacteria. Making probiotics a part of your daily routine is the first step you can take to boost your immunity. Incorporate foods like yoghurt, kefir, miso and walnuts in your daily diet.

The magic pills - Vitamin C and E
Vitamin C and Vitamin E are essentials in our daily diet. It is these compounds that protect your body from various infections and viruses. Vitamin C is the best player of this antioxidant family. It fights free radicals and acts as a strong barrier against invading infections, viruses and diseases. But this powerhouse is a water-soluble vitamin, which means we can also lose it easily. One can
conserve it by avoiding excess water while cooking, or simply using lid while cooking. Avoid shredding and peeling vegetables excessively. Load your meals with citrus fruits, peppers, strawberries, guava, blueberries, grapefruit, broccoli, leafy vegetables and tomatoes. The antioxidant in oranges can help protect the skin from ageing. Therefore, an orange a day can help you look young even at the age of 50.
One can also have a supplement of Vitamin C after meals every day. Wheat germ oil can add Vitamin E to your diet and an extra edge to your immunity. Before starting any supplement, do consult your family physician.

Grab the healthy fats
Choosing healthy fats over saturated ones. It helps not only to increase your immunity but also protect your heart. Choosing Omega 3 fatty acids and monounsaturated fatty acids would be ideal. Having a fish oil capsule a day or using olive or canola oil in your daily routine and eating 3-4 walnuts every day early morning are highly recommended.

Right exercise is the way
Not only does exercise remove toxins from the body, it also builds immunity. Doing cardio exercise thrice a week is good for the heart; it also lowers fat levels in your body. Choose that one exercise you really like and do it regularly.

Maintain good hygiene
Keeping the bacteria at bay can be another way of protecting your body from infection. This means washing your hands frequently. A good rule of thumb is to wash your hands for at least 20 seconds with soap and warm water. It's also important to keep the kitchen sink, drain and counter tops clean and disinfected before you set out to cook. Make sure your cutting boards and utensils are cleaned by warm water. Wash fresh fruits and vegetables in running tap water to remove visible dirt, if any. Avoid unpasteurised milk or undercooked meat.
wknd@sstljpj.com


 
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City Times

The Salman Khan-hosted reality show Bigg Boss 13 is returning to television. The show is all set to see a re-run on Colors because the channel has had to end its swayamvar-based show Mujhse Shaadi Karoge owing to the coronavirus outbreak.The channel has recently unveiled a fresh promo of Bigg Boss 13 on socia media. The new promo announcing the re-run of the show was launched on Twitter and Instagram. According to the channel's announcement, the show will be aired from March 23 onward at 10pm. "Relive the most entertaining, dramatic and exciting season of #BiggBoss! Tune in and watch #BiggBoss13 from 23rd March, 10 PM only on #Colors @BeingSalmanKhan Anytime on @justvoot," said the official announcement by the channel on its official handle, @ColorsTV. The promo highlights some of the more talked-about incidents of the seasons, such as Sidharth Shukla and Asim Riaz's fight, Sidharth Shukla's fight with Rashami Desai, and Asim's romance with Himanshi Khurana. Bigg Boss 13 ran from September 29, 2019 to February 15, 2020. Television star Sidharth Shukla won the season while Asim Riaz was runner-up. IANS votes | 22 March 2020

khaleejtimes

City Times

It was the late Seventies, the heady days of rock music. Campuses, concert halls and open-air venues reverberated with the psychedelic music of bands like Led Zeppelin, Deep Purple, Pink Floyd, Doobie Brothers and the legends from that era. The youth had not yet fully recovered from the influence of Woodstock, flower power was still a thing. Besides headbanging to decibel-shattering music by rock bands, music lovers were equally enamoured by the 'meaningful' ballads of singer-songwriters like Bob Dylan, Simon & Garfunkel and Crosby, Stills, Nash and Young and the likes. It was circa 1977-78, and I clearly remember how I, as a youthful, blinded-by-rock youth, would shrug off Country & Western music by singer-songwriters like Glen Campbell, Charley Pride, Johnny Cash, Waylon Jennings, Merle Haggard and the gang. But then, one evening during one of our community music sessions, someone happened to play Lucille. The husky voice, the story-telling style of delivering the song and the easy to sing-along chorus lines caught my fancy. Upon asking, I was told the song was by a Country & Western singer named Kenny Rogers (he surely wasn't on the names on our playlist at that time). The single reached No.1 on the charts and in 1977, Rogers walked away with almost all the awards in the Country & Western category awards for the song, including Academy of Country Music Awards for Single of the Year, Top Male Vocalist, Song of the Year and the Grammy Award for Best Male Country Vocal Performance. It wasn't just me that Rogers converted into a fan of his unique, pop-influenced Country and Western ballads; many other young music lovers were touched by his 'simple' ballads and were hooked instantly. During this period, every neighborhood had that one kid learning how to play the guitar, and Rogers' peppy and easy to play songs were perfect for budding musicians to impress with at parties. Lucille was followed by many other top-notch hits like Lady, The Gambler, Ruby Don't Take Your Love To Town, Coward of the County, and we would all share notes on lyrics and chords as we tried to strum and sound like Kenny Rogers. The news of his passing away today brought back old memories - of listening to Rogers' songs and transcribing the lyrics, figuring out chords and imitating his drawl. For us, it was Rogers who opened our eyes to a whole new world of Country music, to the music of Willie Nelson, George Strait, Hank Williams Jr and others. If it wasn't for Rogers we'd still be thinking of Country music as two-chord songs that we'd usually hear in the background of perhaps a John Wayne Western. His songs endeared themselves to music aficionados and he left behind a jukebox of songs from a career that spanned over six decades. Incidentally, Rogers announced his farewell tour a few years back in 2015. It was aptly titled The Gambler's Last Deal, the singer couldn't have asked for a better sendoff than naming a tour after his Grammy-winning hit, The Gambler. michael@sstljpj.com votes | 21 March 2020

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