Weak Immunity Symptoms: Cold and cough are considered to be one of the most common problems during the winter season. This is such a season that people easily fall prey to it. But if the problem of cold persists not only in winter but also in the rest of the season, then you need to be careful, because your body is warning you of some kind of deficiency. Like the signs of other diseases, the body also warns people with cold that it is facing deficiency of something. If this kind of problem persists with you in every season, be it winter or summer, then let us tell you what is the problem.

Why do colds happen every day?

Now the question arises why cold occurs every day. This is not just the effect of weather. Many times the reason is that there is a deficiency of those essential vitamins and minerals in the body which work like the army of the immune system. When these nutrients become depleted, the body becomes an easy target for viral infections, especially viruses like the common cold.

Which vitamins and minerals are lacking?

For this, deficiency of common nutrients is kept at the top, in which the name of Vitamin C comes at the first number. Vitamin C is like a trainer for your immune system. It increases the production of white blood cells in the body, which are the first defense against infection. It is also an antioxidant, meaning it fights free radicals that damage the body at the cellular level.

signs of its deficiency

• frequent colds
• delayed wound healing
• bleeding gums
• constant fatigue
• dry and dull skin

Vitamin D deficiency

Vitamin D comes second. We mostly associate it with bones, but it plays a deep role in controlling the functioning of your immune system. It activates immune cells and helps in fighting bacteria-viruses. If you fall ill often, especially in winter or when you stay indoors for a long time, your body may be indicating vitamin D deficiency.

signs of its deficiency

• constant fatigue
• frequent cold and cough
• pain in bones or back
• mood swings or mild depression
• muscle weakness

zinc

Zinc does not get as much importance as it should, but it is very important in immunity. It creates and keeps active immune cells, which work to fight viruses.

signs of deficiency

• frequent colds or infections
• delayed wound healing
• hair loss or thinning
• loss of taste or smell
• white spots on nails

iron

If you suffer from frequent colds, it could also be due to iron deficiency. Iron is often mentioned with anemia, but it also has a big impact on immunity. When iron is low, the body does not produce enough hemoglobin, due to which the supply of oxygen reduces and the immune system slows down. Because of this, viruses attack easily.

deficiency symptoms

• being sick frequently with fatigue
• pale face or dark circles
• nail breakage, hair fall
• breathlessness
• lack of attention

To compensate for its deficiency, spinach, fenugreek, amaranth, dates, raisins, jaggery, pulses, kidney beans, soybean, red meat, chicken liver, eggs and fish can be included in the diet.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Vitamin D deficiency: The winter season has arrived and the weather is becoming cold all around. People are sitting crouching in their homes. At this time we also face all kinds of health related problems. Most people, especially those living in hilly areas or smog-covered North India, think that vitamin D deficiency increases only in winter because there is less sunlight. But a hot and sunny country like India is not completely like this. Many states like Kerala, West Bengal, Bihar have a lot of sunshine even in winter. Still, people often ask, “There is sunshine, then why is Vitamin D decreasing?”.

The real reason is not the weather, but our lifestyle. Being locked in the office for hours, going out of the house less, not sitting in the sun, and lack of Vitamin D in the diet. All these together reduce its level in the body. Few people know that the fallen level of Vitamin D also affects the body. Low mood, fatigue, irritability, all these are often the result of this deficiency. Let us tell you what you should include in your diet if you are deficient in Vitamin D.

What can be included in the diet?

In winter, when only 10 percent of the body remains exposed, about two hours of sunlight is required in the afternoon so that sufficient Vitamin D can be produced. Therefore, its deficiency is more visible in the winter season. According to a Harvard study, fish and seafood are helpful in getting vitamin D naturally, but to get 400 IU, you would have to eat about 5 ounces of salmon, 7 ounces of halibut, 30 ounces of cod or two large tins of tuna, which is not possible.

Do supplements help?

Vitamin D supplements can easily compensate for this deficiency in the body, without standing in the sun for hours or eating large amounts of seafood. Nowadays Vitamin D3 Cholecalciferol is available in such oral solutions, which are easy to swallow and with the help of nano technology, they are also quickly absorbed in the body. They are also sugar-free, so even people with diabetes can take them safely. These supplements are clinically tested and provide the right amount of Vitamin D to the body. Especially for those people who are not able to get sufficient amount from sunlight or diet.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Cold Feet Problem: As soon as the winter season starts, everyone hides in quilts or blankets to protect themselves from the cold. But have you ever noticed that despite being under a quilt, your feet still remain cold? If this happens to you often, then do not consider it just because of cold or weather. It could also be a sign of deficiency of some essential nutrient in the body or some hidden disease.

poor blood flow

The most common reason for cold feet is blood not flowing properly in the body. When the blood flow does not reach the feet completely, the temperature there falls and one starts feeling cold. The American Heart Association says that weak blood circulation can make hands and feet feel numb or cold. This condition is more common in people who sit for long periods of time or move very little. If so, then it is beneficial to take a short walk every day, do a light massage of the feet and do not sit in the same position for a long time.

iron deficiency

If your feet are always cold, it is possible that there is iron deficiency in the body. According to WHO, iron deficiency is the most common nutritional problem in the world and is also the biggest cause of anemia. WHO reports that about 1.62 billion people worldwide suffer from anemia, out of which almost half of the cases are due to iron deficiency. When there is less iron in the body, the flow of oxygen in the blood decreases, due to which hands and feet feel cold. To prevent this, eat spinach, jaggery, beetroot, pomegranate, pulses and green vegetables. If needed, iron supplements can also be taken as per doctor’s advice.

Thyroid hormone imbalance

Thyroid controls the metabolism of the body. When this hormone is not produced in sufficient quantity, body heat decreases and one starts feeling cold quickly, especially in the hands and feet. According to the American Thyroid Association, people with hypothyroidism have reduced ability to tolerate cold. If there are problems like weight gain, fatigue or hair fall along with it, then thyroid must be checked.

Vitamin B12 deficiency

Vitamin B12 is very important for the nerves and blood cells of the body. According to the report of the National Institutes of Health, its deficiency causes the nerves to become weak, due to which tingling, numbness or coldness may be felt in the legs. To fulfill its deficiency, consume milk, eggs, fish and dairy products. If you are a vegetarian, you can take B12 supplements as per doctor’s advice.

Diabetes and nerve damage

Diabetes i.e. sugar disease can also be a reason for cold feet. According to the Center for Disease Control and Prevention, about 50 percent of people suffering from diabetes suffer some form of nerve damage. This is called diabetic neuropathy, which causes coldness, tingling or numbness in the feet. If you have diabetes, keep sugar under control, eat less sweets and do some exercise daily.

Effect of cold can also be the reason

Sometimes cold feet are just due to weather. Harvard Health Publishing explains that when temperatures drop, the body focuses more on keeping its vital organs, such as the heart and brain, warm. In such a situation, the blood flow in the feet and hands reduces, due to which they become cold. To avoid this, wear woolen socks, keep the body warm and if necessary, use a hot water bottle.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Anemia has become a very common problem nowadays. This problem is seen more in women, children and the elderly. Actually, when the red blood cells (RBC) or hemoglobin in our body decreases, the body does not get enough oxygen. Due to this, problems like fatigue, weakness, dizziness, breathlessness and headache begin. Let’s know about those five things, with the help of which the blood will run with full flow in your veins.

Hemoglobin and iron connection

In AIIMS Delhi, Dr. Anchal MD said that hemoglobin is a protein that is present in our blood and works to deliver oxygen to the whole body. If there is a deficiency of iron in the body, then hemoglobin is reduced, which causes blood loss. About 40 % of women and 20 % of children are struggling with this problem in India. The biggest reason for this is wrong eating and low intake of iron rich things. You can meet this deficiency by including some easy and tasty things in the diet.

Cashew: Small packet, big bang

Cashew is not only delicious to eat, but it is also a wonderful thing for your body. Research of American National Library of Medicine states that cashews are rich in minerals like iron and magnesium. The special thing is that cashew iron is easily absorbed into the body. Also, the magnesium present in it helps in making blood. If you eat 5-6 cashews daily, then not only will the anemia will be removed, but the body will also have strength. Whether eating as snacks or putting them in vegetables or kheer, cashew is beneficial in every way.

Jaggery: Desi Superfood

Jaggery is part of our desi catering and is also a great way to increase blood. Especially in villages, people like jaggery a lot. In addition to iron, jaggery contains nutrients like calcium, potassium and magnesium, which not only enhance blood, but also strengthen immunity. Many research has revealed that eating jaggery improves the problem of anemia. You can eat it with bread, drink it mixed with milk or use sugar instead of sugar in tea. Just a little jaggery can give great benefit to your health.

Peas: Green Strength

Green peas not only make the vegetable delicious, but it is also very beneficial for your health. Peas contain both iron and protein, which help in increasing blood and strengthening muscles. Apart from this, peas also contain vitamin C, which helps to absorb iron in the body better. According to scientists, eating peas removes anemia and increases energy in the body. You can eat peas by putting them in vegetables, soup or paratha.

Black Chana: Iron Treasure

Black gram is a great source of iron and fiber. It not only helps in increasing blood, but also maintains digestion. It has been proved in many studies that eating black gram increases the level of hemoglobin and the problem of anemia is cured. You can soak black gram and eat on an empty stomach in the morning. You can put it in a salad or you can enjoy it by making a spicy chaat.

Pomegranate: Sleeping Treasure of Health

Pomegranate is called the treasure of health. It contains iron, vitamin C and antioxidants, which also reduce the body’s inflammation along with increasing blood. Research suggests that drinking pomegranate juice removes anemia and the quality of blood also improves. You can eat pomegranate as a rash or you can make juice and drink it.

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Iron deficiency in women: Often women forget their health between their family, children and work. “There is a little weakness”, “Nowadays fatigue is getting more getting more”. But these things are not modest. Iron deficiency in the body is a problem that can gradually take serious form and gives rise to conditions like anemia. Every other woman in India is struggling with iron deficiency. But why is this deficiency? Let us know what is the real reason behind this.

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Major causes of iron deficiency in women

menstruation

Blood loss that occurs every month reduces the iron from the body. Women whose menstruation is heavy, the chances of iron deficiency are even more.

Pregnancy and breastfeeding

In pregnancy, the mother’s body fulfills the need of iron not only for herself but also for the child. If there is no proper nutrition during this time, then there can be a huge deficiency in the body.

Lack of balanced diet

Women eat less iron -rich things like green leafy vegetables, beans, jaggery, dry fruits etc. Also, due to deficiency of vitamin C, the absorption of iron also decreases.

Weight loss diet or fasting

In the name of fashion or health, women sometimes follow a diet that does not give necessary nutrients to the body. This can also cause iron deficiency.

Repeated pregnancy

Continuous pregnancies do not give the body a chance to recover, which ends iron stores.

How to complete iron deficiency

Green leafy vegetables like spinach, bathua, mustard

Iron foods like jaggery, gram, raisins, dates

Vitamin C fruits like Amla, Lemon, Orange, which help in the absorption of iron

No matter how busy the routine of women is, it can be dangerous to ignore their health. Iron deficiency can be not only weakness, but can be the beginning of serious diseases. Therefore, it is important that women pay attention to their diet and lifestyle in time.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

Check out Below Health Tools-
Calculate your body mass index (BMI)

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Check out Below Health Tools-
Calculate your body mass index (BMI)

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