The winter months are a challenge to our health but need not be a
threat. Here are some easy tips from Ayurveda to give your immune
system a boost and help protect yourself from viruses and bacterial
infections this winter.
Food for boosting the immune system in winters

GINGER-ginger is one of the best natural remedies for relief from cold
and flu.It has anti viral compounds,it can help sooting coughs and
reduce pain too.

APPLE-applpes are known to be high in vit.C .They also contain anti
viral and anti bacterial compounds.In the wintersthey are delicious
when served baked or stewed with cloves.

LIQUORICE-liquorice tea is a warming and soothing drink revered for
its healing abilities and in soothing sore throats and coughs.

GARLIC-No treatment of colds would be complete without Garlic.It has
anti-bacterial properties that help the immune system to fight
infection, it is an excellent boost to the immune system. The reason
for this is garlic contains several helpful compounds, including
allicin, one of the plant kingdom’s most potent antibiotics. Garlic
combines well with echinacea and together make a strong fighting force
against infections.

Winter Warmer Recipe
Put two cups of good quality cloudy apple juice in a saucepan
add ½ teaspoon of grated fresh ginger
¼ teaspoon of cinnamon powder (or a whole cinnamon stick)
and a pinch of clove powder (or 3 whole cloves)
simmer for 5 minutes, then strain and serve
This vitamin C rich drink is quick and easy to prepare and contains a
blend of soothing and supportive ingredients that combine to lift your
spirits and boost your immune system.

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins are stored in the body’s fatty tissue.

Vitamin D helps the body absorb calcium. Calcium and phosphate are two minerals that are essential for normal bone formation.

Throughout childhood, your body uses these minerals to produce bones. If you do not get enough calcium, or if your body does not absorb enough calcium from your diet, bone production and bone tissues may suffer.

Team Lifecentury and dr deepika’s  wellness clinic

Vitamin D deficiency can lead to osteoporosis in adults or rickets in children.

Food Sources

The body makes vitamin D when the skin is directly exposed to the sun. That is why it is often called the “sunshine” vitamin. Most people meet at least some of their vitamin D needs this way.

Very few foods naturally contain vitamin D. As a result, many foods are fortified with vitamin D. Fortified means that vitamins have been added to the food.

Vitamin D is found in the following foods:

• Dairy products
  • Cheese
  • Butter
  • Cream
  • Fortified milk (all milk in the U.S. is fortified with vitamin D)
• Fatty fish (such as tuna, salmon, and mackerel)
• Oysters
• Fortified breakfast cereals, margarine, and soy milk (check the Nutrition Fact Panel on the food label)

Side Effects

Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can lead to:

• Calcium deposits in soft tissues such as the heart and lungs
• Confusion and disorientation
• Damage to the kidneys
• Kidney stones
• Nausea, vomiting, constipation, poor appetite, weakness, and weight loss

Give up your angry behavior

Anger is one expression of extreme, unrestrained emotion that must be brought under control. Anger is a natural feeling that arises upon seeing unrighteousness, yet uncontrolled it can cause much damage.

One important part of an anger control plan is “self-talk”. Self-talk is the conversation you have with yourself inside your head, in other words your thoughts in response to a situation.

Tips to control anger

• If you are the least bit annoyed, do nothing. Exercise is the best way to get rid of “anger chemicals,” or just walk away and wait till you chill.
• Before you open your mouth, stop and think about how and what you will say.
• Say what you mean, and mean what you say. Never, ever raise your voice.
• Everything you think, do, like, dislike, wear, eat, etc., is your responsibility. Own it.
• Nobody makes you angry. You do that to yourself. That is why only you can stop it.

Remember all these things when you are angry.

Dr. Deepika Malik

www.deepikaswellness.com

www.lifecentury.com

Tell a vegetarian that without fish and meat they are missing on the main source of protein and you will be surprised to see the person give a shrug, saying that he gets the daily dose of protein in the form of soya, that too without shedding any blood. Yes, soya is the healthiest and the most ethical source of protein. It comes with a reputation that makes it hard for one to ignore it. Soy can be found in a lot of products, ranging from tacos, to tofu to soy-based milk known as soy milk. Amongst them, soy milk is perhaps the healthiest source of soy protein. The soy milk has the same amount of protein as cow’s milk and almost 3% carbohydrates, but unlike cow’s milk, it can be easily manufactured at home. Soy milk also has very little saturated fat and no cholesterol, which makes it a very potent tool for weight watchers. It is also a great source of vitamin E, lecithin, and various other organic chemicals that are beneficial to the health. Thus, with such a huge amount of health benefits, it comes naturally to one’s advantage to adopt a soya milk diet.

Soy Milk Diet Benefits

• Soya milk is very rich in proteins, because it contains all the amino acids that the body requires. The proteins in soy milk are only vegetable proteins and as such, a very less amount of calcium is lost through the kidneys. A soy milk diet makes sure that the body is not deficient in protein and essential amino acids.
• Soya beans are a good source of fiber. In soy milk, the fiber content is not as much as that of the beans, but it is definitely more as compared to cow’s or goat’s milk. A diet of soy milk ensures that the body’s digestive system is properly maintained.
• Soya milk is also loaded with ‘good’ fats. These fats do not clog the arteries and as such helps in reducing the risk of heart disease. Soy milk does this by reducing the cholesterol level in the blood. Thus, replacing the dairy milk with a soy milk diet goes a long way in strengthening the heart.
• For those who are lactose intolerant, soy milk is a very good option, as it is lactose free.  Many children are allergic to cow’s milk. Soy milk comes as a rescue in such situations, serving as a good substitute.
• According to various studies in countries, where soy milk diet is prevalent rather than dairy milk, the incidences of diseases like heart disease, some forms of cancer and osteoporosis are very less. This is because soy milk contains isoflavones, which is believed to prevent such diseases, because these antioxidants protect the cells against free radicals and oxidants. Since isoflavones are not present in cow’s milk, soy milk diet is the best way to intake it. Diets rich in dairy protein have a higher risk of osteoporosis.
• Soy milk diet also helps in maintaining healthy and glowing skin. This is because soy milk is also a good source of lecithin, the B vitamins and vitamin E.
• Soy milk is organic and they do not contain any hormones. Dairy milk contains natural hormones from the animals as well as synthetic hormones. So, soy milk will give you a thoroughly organic diet.