Healthy diet plan and daily routine to fight against COVID-19

healthy foods, healthy diet plan, daily routine to fight against corona virus, immune booster

HEALTHY FOODS TO FIGHT AGAINST CORONAVIRUS

The outbreak of coronavirus has spread rapidly around the globe. The WHO recommends including healthy foods in your diet to increase your immune level. Since the vaccine has not found yet, the only way to fight against the virus is to follow a good hygiene practice and a well-built immune system. A well-balanced diet and regular exercise help to fight against the virus. It also helps to build up your immune system. You have to follow a healthy diet plan to fight against COVID-19 and to improve your immune power.

Healthy diet plan to fight against coronavirus

Morning Food Routine

Morning - 6.30 Herbal drink	Morning - 8.30 Breakfast food	Morning - 10.30 Juice drink
🔹️ Basil leaves 🔹️ Dry ginger 🔹️ Cinnamon sticks 🔹️ Pepper 🔹️ Lemon juice 🔹️ Palm sugar Check below for the preparation of this herbal drink	🔹️ Finger millet(Ragi) puttu 🔹️ Rice flour puttu 🔹️ Dosa/ Idli 🔹️ Foxtail millet(Thinai) 🔹️ Fruit salad 🔹️ Cooked peanut/ green gram dhal/ chickpeas kidney beans. Side Dish 🔹️ Coriander leaves + Mint leaves chutney 🔹️ Ginger chutney 🔹️ Coconut chutney	🔹️ Gooseberry juice (or) 🔹️ Lemon juice (or) 🔹️ Ginger juice (or) 🔹️ Mint juice Preparation 🔹️ Take any one of the above-listed juices and add 1 teaspoon of honey + 150 ml of hot water and mix it up and drink.

Lunch Food Routine

Rice varieties	Curry varieties	Side dish
🔹️ Urad dhal rice 🔹️ Gooseberry rice 🔹️ Sesame rice 🔹️ Mint rice 🔹️ Curry leaves rice 🔹️ Coriander leaves rice 🔹️ Toor dhal rice	🔹️ Pepper rasam 🔹️ Solanum Trilobatum rasam (Thoothuvali rasam in Tamil) 🔹️ Lemon and ginger rasam 🔹️ Curd/ Buttermilk	🔹️ Broad beans (Avarakai in Tamil) 🔹️ Little Gourd (Kovaikai in Tamil) 🔹️ Plantain flower (Vazhaipoo in Tamil) 🔹️ Carrot 🔹️ Beans 🔹️ Beetroot Spinach varieties 🔹️ Moringa spinach (murungai keerai in Tamil) 🔹️ Solanum nigrum (Manathakkali keerai in Tamil) 🔹️ Alternanthera sessilis (Ponnanganni keerai in Tamil) 🔹️ Amaranthus dubius (Aria keeri in Tamil)

Night Food Routine

Herbal drink @ 5.30 p.m.	Dinner @ 8.30 p.m.	Night drink @ 9.00 p.m
Content 🔹️ Basil leaves 🔹️ Dry ginger 🔹️ Cinnamon sticks 🔹️ Pepper 🔹️ Lemon juice 🔹️ Palm sugar Check below for the preparation of this herbal drink (This drink has to be taken twice a day)	🔹️ Wheat rava upma 🔹️ Wheat kichadi 🔹️ Mapillai Samba rice idli 🔹️ Thuthuvali dosa Side Dish 🔹️ Coriander leaves + Mint leaves chutney 🔹️ Ginger chutney 🔹️ Coconut chutney	Turmeric/Golden Milk 🔹️ Milk 🔹️ Turmeric 🔹️ Pepper 🔹️ Palm sugar

Also Read on: How to make Turmeric Milk/ Golden milk

Herbal Health Drink Preparation

Ingredients Required

Basil/ Tulsi - 4 part
Cinnamon sticks - 2 part
Dry ginger - 2 part
Pepper - 1 part
Water - 150 ml
Palm sugar - as required
Lemon juice - 1/4 tsp

Preparation

Shadow dry the basil leaves
Now crush the above-mentioned ingredients except water using a mortar or grind it in a blender
Now add 150 ml of water and 3 grams of herbal powder to a pan and boil it.
Let it boil for 3 to 5 minutes
Once it gets boiled switch off the flame and filters the content
Now add the palm sugar to the herbal health drink
Do take this drink twice a day

Also Read on: Tips to improve child's immune power naturally

Is Steam helps to fight against the virus?

If you have a common cold/ flu, then your doctor advises you to do steaming along with their prescription. Actually, it doesn't cure your infection but it helps to relieve the stuffy nose and clears the nasal passage. The steam inhalation helps in easing the discomfort and distress and also it softens the mucous discharge.

How to use steam therapy?

1. Normal steam inhalation preparation

Boil the 1 litre of water for 15 to 20 mins
Transfer the hot water into the bowl carefully
Cover your head completely with a bed sheet or a large towel till the knee
Bend over the bowl and close your eyes
Hold your head at around 10 inches above the bowl
Do steam for 5 to 7 minutes

2. Vitex negunda(nochi leaves in Tamil) steam inhalation preparation

The botanical name is Vitex negundo. You can put a handful of these leaves into the pillow and this nochi-leaves pillow cures the headache and sinusitis problem.

Preparation

Add a handful of vitex negunda leaves and 1 teaspoon of turmeric powder into a 1 litre of water
Boil the water for 10 to 15 minutes
Transfer the hot water into the bowl carefully
Cover your head completely with a bed sheet or a large towel till the knee
Bend over the bowl and close your eyes
Hold your head at around 10 inches above the bowl
Do steam for 5 to 7 minutes

3. Neem leaves steam inhalation preparation

Add a handful of neem leaves and 3 to 4 drops of eucalyptus oil into a 1 litre of water
Boil the water for 10 to 15 mins
Transfer the hot water into the bowl carefully
Cover your head completely with a bed sheet or a large towel till the knee
Bend over the bowl and close your eyes
Hold your head at around 10 inches above the bowl
Do steam for 5 to 7 minutes

Common hygiene practice

Add a 1/4 teaspoon of turmeric powder and 1/4 teaspoon of rock salt in the warm water and do gargling daily
Take warm water instead of a normal water
Include gooseberry, guava, vitamin-c rich foods such as orange, papaya, sweet lime in your diet
Walk for 20 mins daily under the sun before 10 a.m. and after 4 p.m.
Do steaming once in a day
Do a breathing exercise and the workout daily
Wash your hands for 20 seconds in turmeric water( mix the turmeric powder in water)
Avoid going out until it is necessary
Wear a mask and follow the social distancing while going out
Wash your hands once you go back to your home
Avoid going to a crowd gathering place

Final Note

You must follow a healthy diet plan and a daily hygiene routine in order to fight against the harmful infectious COVID-19 virus. Let us all work together and save our environment from this harmful coronavirus. 'Momovators' is always and forever to assist you in education, parenting, and fitness. In case you have queries on the above topic, please comment below.