I am 48 years old. I have been diagnosed with Type 2 Diabetes for one year now. Please advise on what foods to eat to improve my immunity during the monsoon.. These are some of the healthy foods to help you boost your immunity during the monsoon season:Dals: Tur dal, moong dal, masoor dal and all other kinds of dals (pulses) can provide you a good amount of protein and help the body to fight against illnesses.Fresh fruits: Fruits those are rich in antioxidants and vitamin C help in boosting immunity. Consume seasonal fruits like jamun, peaches, plums, amla and lychee to improve your immunity. Avoid eating cut fruits and consume whole fruits. Eat fruit between meals. Avoid more than 100 g of fruit at a time.Mushrooms: Mushrooms are rich in antioxidants as well as in vitamin B. The presence of vitamin B plays an important role in improving immunity. They contain all the essential amino acids needed by the body and help lower the risk of infections.Dark green leafy vegetables: Green vegetables such as spinach and cabbage are good sources of multivitamins like vitamin A, C and E. They are also loaded with antioxidants, fibre and folate that helpFresh fruits: Fruits those are rich in antioxidants and promote cell function. You can include them in soups vitamin C help in boosting immunity. Consume seasonal fruits like jamun, peaches, plums, amla and salads with different dressings..Dry fruits and nuts: Dry fruits contain vitamin E, niacin and riboflavin that help the cells to stay healthy. Dry fruits and nuts like almonds, walnuts, groundnuts and flax seeds provide essential vitamins and minerals for boosting immunity. They also help in reducing stress levels. You can take nuts and dry fruits with porridge, milk etc. Indian spices: Indian spices like turmeric, mustard seeds, asafoetida (hing), fenugreek (methi), coriander seeds, cloves, pepper, cinnamon, garlic, ginger and curry leaves can help improve digestion during the monsoon season.Also you can consume eggs but not in the raw form to boost your immunity. They can be added to your diet in different ways like poached eggs, scrambled eggs or boiled eggs.- Rutuja Mahajan, Clinical Nutritionist .I am 50 years old . I walk every-day for an hour and swim on weekends to better manage my Type 2 Diabetes. Can you recommend some at home exercises that can help me regulate my blood glucose during the monsoon season..These are some exercises that you can do at your home.Neck exercises:Basic neck movements like forward bending, backward bending , side tilting and side rotation can be done. Avoid neck rotations if you suffer from neck pain or spondylitis . for chin tuck exercise, pull your neck back by keeping your head straight. Hold the posture for 10 seconds and relax. For Neck stretch exercise, for instance , tilt your head to the left, while looking straight ahead. Put your left hand on the right side of your head. Gently pull your head to the left. Hold for 10 -15 seconds are also recommended. You can also do resisted neck exercise by pressing the head forward , backward and sideways against the pressure of your hand.Shoulder elbow and wrist exercises:School PT exercises are an effective way to strengthen your shoulder, elbow and wrist muscles.• Move your shoulders in a circular motion, both clockwise and anticlockwise. Take your shoulders up and down and also move them in and out.• Lift the shoulders straight up and hold them in an elevated position for few seconds. Then lower them to the beginning position. While doing this movement keep the shoulders, back and elbows straight.• Stand with your arm at your side. Actively bend your elbow up as far as possible and release the stretch by straightening your elbow• Wrist bend with clenched fist.Hip and knee joint exercises:• Lie down straight on your back and place a pillow under the heel of your leg, press the pillow by putting pressure on your heel for 10 seconds and relax.• Lie down straight on the back and place the pillow under your knee. Now press the pillow with your knee for 10 seconds and relax.• Lie down straight on your back. Bend your knee and hold the position for 10 seconds and relax.• Lie down keepingyour legs straight. Now lift both the legs together keeping your knees straight hold the position for 10 seconds and relax• Turn sideways keeping your legs straight now lift the leg and hold the position for 10 seconds then relax . repeat the same exercise by lying on the other side.• Sit on the comfortable chair with good support. Lift your leg by keeping your knee straight . hold the position for 10 sec and relax.Ankle joint exercise:Movement of the foot in downward motion and upward motion and clockwise- anticlockwise direction.Do all the exercises twice a day for 5-10 repetitions and hold for 10 seconds for each repetitions. You can also take up moderate gym exercises like lunges , abs, crunches, and squats. Also strength training with weights and resistance band are recommended.Always consult your physiotherapist before taking up any exercise regime.Dr Uma Hirve,Consulting Physiotherapist
I am 48 years old. I have been diagnosed with Type 2 Diabetes for one year now. Please advise on what foods to eat to improve my immunity during the monsoon.. These are some of the healthy foods to help you boost your immunity during the monsoon season:Dals: Tur dal, moong dal, masoor dal and all other kinds of dals (pulses) can provide you a good amount of protein and help the body to fight against illnesses.Fresh fruits: Fruits those are rich in antioxidants and vitamin C help in boosting immunity. Consume seasonal fruits like jamun, peaches, plums, amla and lychee to improve your immunity. Avoid eating cut fruits and consume whole fruits. Eat fruit between meals. Avoid more than 100 g of fruit at a time.Mushrooms: Mushrooms are rich in antioxidants as well as in vitamin B. The presence of vitamin B plays an important role in improving immunity. They contain all the essential amino acids needed by the body and help lower the risk of infections.Dark green leafy vegetables: Green vegetables such as spinach and cabbage are good sources of multivitamins like vitamin A, C and E. They are also loaded with antioxidants, fibre and folate that helpFresh fruits: Fruits those are rich in antioxidants and promote cell function. You can include them in soups vitamin C help in boosting immunity. Consume seasonal fruits like jamun, peaches, plums, amla and salads with different dressings..Dry fruits and nuts: Dry fruits contain vitamin E, niacin and riboflavin that help the cells to stay healthy. Dry fruits and nuts like almonds, walnuts, groundnuts and flax seeds provide essential vitamins and minerals for boosting immunity. They also help in reducing stress levels. You can take nuts and dry fruits with porridge, milk etc. Indian spices: Indian spices like turmeric, mustard seeds, asafoetida (hing), fenugreek (methi), coriander seeds, cloves, pepper, cinnamon, garlic, ginger and curry leaves can help improve digestion during the monsoon season.Also you can consume eggs but not in the raw form to boost your immunity. They can be added to your diet in different ways like poached eggs, scrambled eggs or boiled eggs.- Rutuja Mahajan, Clinical Nutritionist .I am 50 years old . I walk every-day for an hour and swim on weekends to better manage my Type 2 Diabetes. Can you recommend some at home exercises that can help me regulate my blood glucose during the monsoon season..These are some exercises that you can do at your home.Neck exercises:Basic neck movements like forward bending, backward bending , side tilting and side rotation can be done. Avoid neck rotations if you suffer from neck pain or spondylitis . for chin tuck exercise, pull your neck back by keeping your head straight. Hold the posture for 10 seconds and relax. For Neck stretch exercise, for instance , tilt your head to the left, while looking straight ahead. Put your left hand on the right side of your head. Gently pull your head to the left. Hold for 10 -15 seconds are also recommended. You can also do resisted neck exercise by pressing the head forward , backward and sideways against the pressure of your hand.Shoulder elbow and wrist exercises:School PT exercises are an effective way to strengthen your shoulder, elbow and wrist muscles.• Move your shoulders in a circular motion, both clockwise and anticlockwise. Take your shoulders up and down and also move them in and out.• Lift the shoulders straight up and hold them in an elevated position for few seconds. Then lower them to the beginning position. While doing this movement keep the shoulders, back and elbows straight.• Stand with your arm at your side. Actively bend your elbow up as far as possible and release the stretch by straightening your elbow• Wrist bend with clenched fist.Hip and knee joint exercises:• Lie down straight on your back and place a pillow under the heel of your leg, press the pillow by putting pressure on your heel for 10 seconds and relax.• Lie down straight on the back and place the pillow under your knee. Now press the pillow with your knee for 10 seconds and relax.• Lie down straight on your back. Bend your knee and hold the position for 10 seconds and relax.• Lie down keepingyour legs straight. Now lift both the legs together keeping your knees straight hold the position for 10 seconds and relax• Turn sideways keeping your legs straight now lift the leg and hold the position for 10 seconds then relax . repeat the same exercise by lying on the other side.• Sit on the comfortable chair with good support. Lift your leg by keeping your knee straight . hold the position for 10 sec and relax.Ankle joint exercise:Movement of the foot in downward motion and upward motion and clockwise- anticlockwise direction.Do all the exercises twice a day for 5-10 repetitions and hold for 10 seconds for each repetitions. You can also take up moderate gym exercises like lunges , abs, crunches, and squats. Also strength training with weights and resistance band are recommended.Always consult your physiotherapist before taking up any exercise regime.Dr Uma Hirve,Consulting Physiotherapist