Fatigue is a general feeling of tiredness that can affect your ability to function. It’s not just about being sleepy or fatigued, but rather it’s a condition that affects your whole body. Fatigue can be caused by many factors including lack of sleep, stress and illness. Short-term fatigue occurs when you haven’t had enough sleep or have been working too hard for too long – this type of fatigue usually goes away after you rest for awhile. Chronic fatigue syndrome is different because it lasts longer than six months and interferes with daily activities such as work or school activities; there may also be other symptoms associated with this condition such as headaches, muscle pain/weakness and irritable bowel syndrome

1. When to Seek Help for Fatigue ?

If you’re experiencing severe fatigue, it’s time to seek help. You should see a doctor if:

• 1) You have been feeling tired for more than 6 months and have not been able to get enough rest or sleep during this time.
• 2) You are unable to do daily activities because of how tired you feel.
• 3) Your fatigue affects your ability to function at work or school–or even perform basic tasks around the house like cooking dinner or doing laundry

2. Start Your Day With Breakfast

Breakfast is an important meal that can help combat morning fatigue. When we wake up in the morning, our bodies have been without food for several hours, and energy stores may be depleted. Eating breakfast provides fuel to the body and helps to increase alertness and focus. Additionally, hydration is also important in combating morning fatigue, so drinking water can help to freshen up the body before getting moving. However, it is important to note that not all breakfast foods are created equal. Sugary cereals or traditional breakfast fare, such as donuts, muffins, waffles, pancakes, and bagels, can be high in sugar, starch, or fat, and may lead to a sugar crash later in the day. Instead, opt for healthier options such as whole-grain toast, eggs, or yogurt with fruit.

3. Get Enough Sleep 

To stay energized and alert throughout the day, you need to get enough sleep.
Sleep deprivation can cause you to feel fatigued, irritable and depressed. If you’re not getting enough sleep at night, here are some tips that might help:

1) Set a bedtime alarm on your phone or computer so that it reminds you when it’s time for bed.
2) Try going to bed 15 minutes earlier than usual each night until you reach your goal of 7-8 hours per night (which may take several weeks).
3) Avoid caffeinated drinks after lunchtime so they don’t keep you awake at night.

4. Limit Caffeine

Limit caffeine to one to two cups per day. Caffeine can give you a quick energy boost, but it’s not the best long-term solution for staying energized throughout the day. Too much caffeine can lead to jitters and anxiety, so it’s best to limit your intake as much as possible. Taking caffeine gives a kick to your mind and if it is done regularly, problem like fatigue are seen common in many people 

5. Stay Organized

Staying organized is one of the best ways to overcome fatigue. When you’re disorganized, it’s easy to feel overwhelmed and exhausted. The more organized you are, the less time and energy you will have to spend on things that don’t matter.
Here are some tips for staying organized:

1) Make a list of all your tasks for each day (or week) and prioritize them in order of importance. Then set reminders for yourself so that they don’t get forgotten or overlooked when it comes time to do them!

6. Manage Stress

Stress is a major contributor to fatigue. To manage stress, practice relaxation techniques such as deep breathing, meditation or yoga.
If you’re feeling stressed out and fatigued, try some of these tips:

1) Take time for yourself every day. Find something that makes you happy and do it! Whether it’s listening to music or reading a book–it doesn’t matter what it is as long as it helps lift your mood and gives you some peace from the world around us (and our minds).

2) Get enough sleep at night by going to bed at an appropriate time each night so that we wake up feeling refreshed and ready for anything that comes our way during the day ahead!

7. Stay Hydrated

One of the most common causes of fatigue is dehydration. When you’re dehydrated, your body has a harder time functioning properly and can experience symptoms like fatigue, headaches and nausea.
To prevent this from happening to you:

1) Drink enough water throughout the day (aim for at least 8 glasses per day). If you’re feeling thirsty or notice dry mouth or eyes, it’s a good sign that you need more H20!

2) Avoid sugary drinks like soda or fruit juice because they can actually make it harder for your body to absorb all that glorious H2O we just talked about above!

8. Take Breaks

1) Take Breaks: Refresh your mind and prevent burnout by taking a short walk, doing a few stretches, or stepping away from your desk for a few minutes. This will help you to stay energized throughout the day.

2) Get Enough Sleep: Sleep is one of the most important factors in maintaining good health and energy levels throughout the day. Make sure that you are getting enough sleep each night so that when it’s time to wake up in the morning, it won’t be difficult for you to get going again!

9. Exercise Regularly

Exercise is a sure-fire way to improve your overall health and increase energy levels. It can be as simple as a quick walk around the block, or you could try something more intense like yoga or running. If you have time in your busy schedule, consider taking up an active hobby such as tennis or swimming.

10. Eat a Balanced Diet

1) Eat a balanced diet.
2) Eat more lean protein, whole grains, fruits and vegetables.
3) Avoid processed foods and sugary snacks.

Also read: 

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1. ROLE OF NUTRITION IN MEMORY 

The connection between nutrition and memory is a well-established one. A healthy diet can help you to maintain your memory, while poor eating habits may contribute to problems with recall.
The importance of nutrition for memory is clear from the fact that many people who suffer from dementia have been diagnosed with Alzheimer’s disease or some other form of dementia. These diseases are caused by changes in the brain that affect its ability to store information and recall it later on. It has been suggested that these changes are caused by plaques (clumps) forming inside neurons; these clumps prevent signals from being transmitted properly between neurons, which leads to problems with memory formation and retrieval.

2. Food That Boost Memory

Fruits and vegetables, Nuts and seeds, Whole grains, Fish (like salmon), Legumes (such as beans), Dark chocolate, which is rich in antioxidants that help to boost brain function. Green tea, which contains
L-theanine, an amino acid that’s been shown to improve memory and attention span.

3. Tips for Eating to Support Memory

1) Increase your intake of nutrient-rich foods.

2) Limit processed foods and unhealthy fats.

3) Drink plenty of water every day (about 8 to 10 cups per day for most adults).

4) Get enough sleep each night, which is about 7 or 8 hours for most adults but may be less for older adults or those who are ill or stressed out

5) Reduce stress in your life as much as possible by meditating, exercising regularly, spending time with friends and family members who make you feel good about yourself–whatever helps you relax

5 BEST FOOD THAT CAN SUPPORT YOUR MEMORY

1. FATTY FISH

When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega fatty acid. About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids  Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory Omega-3s also offer several additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer’s diseases. On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression. In general, eating fish seems to have positive healthy benefits. Some research also suggests that people who eat fish regularly tend to have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory, and emotion. Overall, fatty fish is an excellent choice for brain health.

2. COFFEE

If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you. Two main components in coffee — caffeine and antioxidants — can help support brain health. The caffeine found in coffee has a number of positive effects on the brain, including :

• Increased alertness. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy 
• Improved mood. Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine 
• Sharpened concentration. One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test 

Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. The largest risk reduction was seen in those adults who consumes 3-4 cups daily. This could at least be partly due to coffee’s high concentration of antioxidants 

3. BLUEBERRIES

Blueberries provide numerous benefits including some that are specifically for your brain. Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells. According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults. Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying as is for a simple snack.

4. TURMERIC

Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

• May benefit memory. Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.
• Eases depression. Curcumin boosts serotonin and dopamine, both of which improve mood. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression
• Helps new brain cells grow. Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed 

5. Broccoli

Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli. This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status. Beyond vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage

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“Hello Everyone,

I hope you all are doing good. As we all know specially I’m talking about India, we are going through very tough times, very-very difficult times from last couple of weeks. During past time so many people have lost their family members, friends and relatives. But, the good news is that things have started getting better, getting under control. Now we can hope that, within few week we all will be back on our normal track soon .

We wish that..we pray that good times will come as soon as possible, and we can hope that things will get better on an increasing rate. And we get back to normal life.

During this time I have received a lot of queries in which people have asked that if we have been cured, then what diet should they take in that recovery phase to help their recovery, what should they eat? and what should not? We will talk about that in this video

However, diet plans depend on Body weight and height, but you will get a rough idea from this sample plan, that which nutrients and what things you have to take. And this will help you in your recovery with your medicines for sure, and what things you have to avoid we’ll also talk on that.

First of all you have to take care of that what food troops nutrients you take in your diet, complex carbohydrate, healthy fats, goods quality of proteins, vitamins and minerals. You can take Oatmeal, Oats, Ragi, etc. as complex carbohydrate.

In Healthy fats you can go with nuts, seeds, olive oil, mustard oil.

For Proteins you can take all kinds of pulses, Soya & nuggets, cheese, milk, Chicken, fish, eggs.

And for Vitamins and Minerals take as much as of all color vegetables and fruits, these are the things you have to take for nutrients more or less.

Now the things which you should avoid, carbohydrates, your refined oil, Saturated fat, alcohol, and caffeine, and you need hydration.

Hydration is the key, drink lots of water. Avoid dehydration, some people lose their sense of smell and taste. These people can take amchoor, You take lime water because vitamin C is needed, which can be found in kiwi, lime, sweet lime, and other Citrus fruits like Oranges, strawberry. You can take this in your diet freely.

But, Junk food, processed food, mutton etc. avoid all these fried things, and avoid sugar too.

Now, I will tell you a sample plan for your Early morning breakfast, mid-morning lunch, evening dinner, post dinner.

This sample can plan, you can take it along with your medicines.

You can start your day with 7-8 Almonds &raisins and afterwards take a lot water. After 15-20 minutes, you can take your breakfast which can be of something made of Ragi, take ragidosa, Vegetable oats , vegetable oatmeal  or you can take orange with oats and nuts.

Now you have to take some good protein as well, like Egg white. If you don’t eat eggs then you can take some pieces of Cheese or Milk with ginger.

Then in mid-morning one citrus fruit or it’s juice form and coconut water.

In Lunch, you take Multigrain chapatti or RagiDosa, pulses with green vegetable and curd is a mandatory. If you feel this is heavy for you, or you have diarrhea, some people complain that in Covid they also face Diarrhea and Nausea, so these people can take soft food like Khichri with Curd and green Vegies, they can take spinach with plain rice, Pulse and curd or Salad.

You can take option you like but, Ragi and Multigrain chapatti is best and any green vegie with it. Palak, Carrot, Peas can also be added, cooked or raw.

Then in evening dinner take a bowl of sprouts, with coconut water. Or take a cup of Neem Tea with ginger, Cloves, Cardamom, Black pepper. Because these spices clear your system from inside and make you feel good.

Now it comes for dinner, Khichri can be eaten, if you don’t like it, then you can go for multigrain chapatti, mix veg and curd. Post dinner, take milk with turmeric and ginger, and drink water in between , lime water, etc  I’m saying it again and again because being hydrated is very important.

And do your Yoga, meditation, etc. be positive, take Medicines on timely basis. I hope if you follow this diet and leave all that stuff which is not good for you like junk food, processed food, alcohol, caffeine etc. then it will help you in recovery. Some people face post covid fatigue, they feel weakness after recovering. They complain that there is no energy in their body, So if you are one of them please take high energy food. You can take banana, any sweet lime, honey with lime, you can take more of nuts, you will an immediate boost in your energy, so this was all if you do you will feel better.

• 
  Top 10 Tips To Overcome Fatigue And Remain Energetic Through The Day
• 
  Food That Will Help You Have Sharp and Good Memory
• 
  Diet Plan For Covid Patients & Those Recovering.. by Shubi Husain
• 
  Top 9 Foods To Boost Your Immunity Against Covid-19
• 
  How To Create A Kitchen Garden With Top 10 Healthy Herbs
• 
  How Different Cultures Within India Influence It’s Food!

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Following is the lists of foods that contain several nutrients which help in maintaining a strong immune system.

 1.  Citrus Fruits

Citrus fruits contain a larger amount of vitamin C which helps to boost your immunity. Vitamin C helps in the production of white blood cells which help in fighting the viruses which invade the human body. It is an effective anti-oxidant which helps in reducing the oxidative stress produced as a result of fight against the viruses. The recommended intake of vitamin C is

• 75 mg for women
• 90 mg for men

 2.  Red Bell Pepper

Bell peppers are also a rich source of Vitamin C which performs an immunity boosting function. Red bell peppers are also packed with other antioxidant which may protect your body from the harmful effect of free radicals.

 3.  Broccoli

Broccoli is loaded with vitamins and minerals like vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. It contains Vitamin A in addition with Vitamin C which enhances the response time of the immunity cells which plays an important role in coping up with viral infestations such as Covid 19.

 4.  Garlic

Garlic helps to boost your immunity mainly due to the presence of heavy concentration of sulfur-containing compounds, such as allicin. Allicin is a heat sensitive   compound that survives for just a few hours. It is a powerful natural antibiotic and anti-viral   compound which works effectively against killing dangerous micro- organisms and viruses such as Covid 19.

 5.  Ginger

Ginger has been proven to have impressive antiviral activity mainly due to its high concentration of potent plant compounds. Ginger contains several compounds such as gingerols and zingeron which have been found to inhibit viral replication and prevent viruses from entering host cells. Gingerols and zingerons prevent the progression of viral growth by delaying their multiplication hence providing more time to the immune system to hunt the viruses down more efficiently.

 6.  Spinach

Spinach is included in the list of immunity foods not just because it’s rich in vitamin C but also because it’s packed with numerous antioxidants and beta carotene, which helps in both increasing the infection-fighting ability of our immune systems and increasing its response time thereby aiding to boost your immunity.

 7.  Almonds

Almonds are rich in Vitamin E which is another powerful anti-oxidant which comes second to vitamin C in anti-oxidant ability. Vitamin E can improve immunity and reduces the oxidative stress related to aging and might be beneficial for old people who are affected by the corona virus. It also helps in improving the mobility of white blood cells which tends to lead towards quick response to the site of infection.

 8.  Sunflower Seeds

Sunflower seeds are full of nutrients which include phosphorous, magnesium, and vitamins B6 and vitamin E. It also contains considerably high amounts of selenium. Selenium helps in reduction of oxidative stress and also helps in prevention of mutation of viral strains which may lead to emergence of new pathogenic strains which may lead to a worse condition.

 9.  Turmeric

Turmeric contains curcumin which is its main functional ingredient. Curcumin is an anti-inflammatory and anti-viral compound. It helps in reducing the inflammation at the site of infection which helps the WBC to perform their function more efficiently and prevents the growth of viruses hence performing an anti-viral function.

Also Read: Are Overweight People At Greater Risk From Covid-19 

Point to focus:

A major point which should be kept in mind is that all the food products mentioned above other than turmeric, ginger and garlic should be consumed only after boiling and should not be cooked as in may lead to a catastrophic nutrient loss and may cause the food not to perform its therapeutic function.

As for turmeric ginger and garlic, these must be consumed as it is in chopped or crushed form as chopping and crushing cause release of needed vitamins.

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Herbs are the ingredients for our recipes that add to its taste, flavour and aroma. These flavouring components not only spice up our plate but bring on nutritional and health benefits too. They are great source of natural antioxidants and essential micronutrients. But reaping the maximum health benefits can be done when they are consumed as early as thirty minutes after plucking. Brian Hetrich, a naturopath and gardening expert says, “When you grow your own herbs you can use what you need at the moment by harvesting small amounts, fresh from the plant.”

Let us know about the Top 10 healthiest herbs that we can easily grow in our kitchen garden and extract as many health benefits as we can:

Basil: 

Basil is one of the most popular kitchen herbs used around the world either dried or fresh. It has anise like flavour and clove like aroma. Basil provides good amount of vitamins like A, K and C and minerals like magnesium, iron, potassium and calcium. Basil is good source of fibre too. It provides antioxidants and act as anti-arthritic, anti-inflammatory and a good detoxifier. Basil is known to calm nerves. Its oil is also used to help in treating skin blemishes.

Growing basil in your garden: It can be grown either by sowing seeds indoor and then transferring the sapling out or from clippings directly. Plant is sensitive to frost so it should be kept in mind to protect a young plant from frost outside. Otherwise it doesn’t need much care and requires watering only alternate day. To get fresh basil leaves, be sure to remove the flower stalks from mature growth when they bloom.Soil should be moist and rich in nitrogen or incorporated with compost before sowing or transplanting the sapling. Morning sun exposure with afternoon shade in hotter climate is favourable. Germination usually happens in 5-10 days and within ten weeks the plant blooms for harvesting.

Dill:

This awesome flavourful herb is a great source of antioxidants, prevents diseases and promotes health. Dill has a pleasant anise like flavouring and both its sprigs and seeds are used as flavouring agent around the world. Dill is low in calories and full of fibres that helps further in lowering blood cholesterol. Fresh dill is a great source of vitamin C, A, riboflavin, niacin, and folic acid and minerals like zinc, copper, potassium, calcium, manganese, iron and magnesium. The essential oil in dill is a good anti-septic, anti-spasmodic, carminative, digestive, disinfectant, galactagogue (helping in milk production during lactation) and sedative. It’s a good remedy for hiccups. Treat your hiccups next time by adding a teaspoon of dill leaf in a cup of boiled water and drinking the strained liquid.

Growing dill in your kitchen garden : Dill can grow well in sun and requires watering once a week. If planted indoors, it requires a bit attention. Dill requires warm summer climate and well drained fertile soil for its growth.

Chives:

Belonging to the onion family, chive is a tasty herb that can boost our immunity, lower the risk of developing certain cancers, is a natural antibiotic, anti-inflammatory and aids in maintaining proper digestion. Due to its onion like flavour, chives are best used as flavouring agent for soups, fish and many vegetable dishes.

Growing chives in your kitchen garden : Chives grow easily and don’t require much light or space to thrive. Seeds can be sown indoors and then transferred outside during spring or fall or directly sown outside. Freshest chives can be obtained after a re-growth that is done by cutting completely across the base of the plant leaving just half inch stem above the soil. Chives require rich moist and well-drained soil to grow. It takes around two weeks to germinate.

Cilantro:

This revitalising herb is an important flavouring component in Mexican and Asian cuisines. Cilantro is rich in Vitamin C, iron and fibre. Cilantro helps in digestion, improving blood sugar, and relieving inflammation. Cilantro has a unique property to attach itself to heavy toxic metals like mercury, lead, and some others and draws them out of our tissues and bodies.

Growing cilantro in your kitchen garden: Cilantro needs deep well drained soil to thrive because of its deep taproot. It is difficult to grow indoors. It’s better to grow your cilantro outdoors during summer and spring season. Germination usually takes place in 7-10 days and you may harvest cilantro leaves as soon as available. Once flower buds appear, leaves become scarce. You may re-sow the seeds for yearlong supply. Keep an eye to keep your cilantro plant tidy to avoid fungal infection and away from parasites which munch on the tender stems.

Oregano:

It’s a common flavouring herb in Italian and Greek cuisines and is used for seasoning dishes of egg, meat, poultry and bread. Oregano leaves have medicinal properties and is beneficial in respiratory ailments, digestion problems, fungal infection of skin, and also muscle aches and joint pains. Both oregano leaves and flowers are edible and possess similar flavours.

Growing oregano in your kitchen garden: Oregano can be grown indoors by sowing seeds and then transferring it outdoors during spring. During winters, oregano needs protection and should be covered to avoid freezing of the roots. It thrives best in hotter climates with morning sun or full day sun with afternoon shades. Soil should be fertilized and well-drained. It requires around 14 days to germinate and the first harvest is ready by 12 weeks.

Parsley:

This is a common garnishing herb which is full of nutrients like Vitamin A, C and K. Vitamin A and C are required for healthy tissues, eyes and overall immunity and Vitamin K is essential for regulating blood coagulation and building strong bones. Parsley is a natural anti-biotic agent. It has powerful antioxidant and anti-inflammatory properties. It is helpful in neutralising bad breath, digestion and detoxification. Pregnant women should avoid parsley as it is supposed to cause uterine contraction leading to miscarriage.

Nutritional Significance Of Indian Food & It’s Impact On Health May Amaze You

Growing your own Parsley: This herb is easy to grow as it doesn’t require much maintenance or sun. Parsley grows from seed sown in rich moist soil indoors and then transferring it outdoors. Timely and careful trimming will result in heavier foliage. Part sun and part shade is most favourable. The growth is slower for parsley as it takes almost a month to germinate and around 11 weeks to give its first harvest.

Mint:

Mint is one of the oldest culinary herbs known to mankind. In Indian cuisine, mint is used in number of chutneys and dips, in refreshing summer drinks like aampanna or mojitos and even as a garnish. Mint is a calming and soothing herb that has been considered good for the breath, digestion, nausea, headaches, respiratory disorders, asthma, pimples and cavities. It’s a good source for Vitamin A and hence acts as powerful antioxidant. Mint is excellent to manage blood glucose level and treat skin problems. In summers particularly mint should be incorporated in our diet as it is a natural coolant.

Growing Mint in your kitchen garden: This herb grows fast and needs a lot of space. So planting it outdoors is the best option that too in a restricted space so that it doesn’t interfere with the growth of other plants in its periphery. It requires well moist and fertile soil so keep it hydrated. It can be grown using mint seedling or cutting of a mature plant. They can thrive both in sun and shade. Frequent harvesting can keep the mint plant blooming throughout the year.

Rosemary:

It is a pretty aromatic herb containing a compound “carnosic acid” that is supposed to fight cancer cells. Rosemary is helpful in digestion, treating bad breath, and relieving pain. Rosemary oil is used in the treatment of dandruff and other skin problems and promote hair growth. Aroma of rosemary is considered to relieve stress and anxiety and clear our minds and also sharpens our memory.

Growing rosemary in your garden:Rosemary grows best from cuttings of a mature plant than the seeds as it takes much time to germinate. It requires full sunshine and frequent watering. Soil has to be light, fertilised and well drained. The first harvest is usually within 11-14 weeks.

Sage:

Both dried and fresh sage is an excellent seasoning in sauces and various dressings. Even the flowers are edible and added to salads and desserts. Sage consists of antiseptic and antioxidant properties and fights early signs of ageing which makes it a common component of beauty and anti-ageing products. Sage is also considered helpful for reducing anxiety, fatigue and enhancing memory. Sage is used mainly as an infusion with tea to soothe mouth and throat infections, cure gastric ailments, calm anxiety, reduce fever and reverse greying of hair.

Growing sage at home: Sage can be grown from sowing seeds or from cuttings. It can be sown indoors and later shifted out or directly planted outside during spring season.  It requires high maintenance and needs plenty of sunlight, good fertile soil and watering everyday to thrive. Timely trimming and removing the buds will result in better foliage. It usually takes 11-13 weeks to be prepared for first harvesting.

Thyme:

Thyme is a calorie free herb used to give a delicious boost to your soup, salad and numerous other recipes. It is a good source of vitamin A, hence beneficial for eye, skin, hair and nail health. Thyme is also a natural antiseptic, antibiotic and anti-inflammatory agent. Thyme infused tea can give you relief from cold, cough and sore throat. It’s a herbal remedy for bronchitis. Thyme oil is used for treatment of acne, eczema, dandruff, psoriasis, and prevents hair-fall.

Growing thyme in your garden:Thyme grows well indoors and doesn’t require much space. Just make sure of the access to sunshine and this small herb with plenty of flowers will add to the beauty of your little garden or home. Encourage growth by regularly plucking off the tip of the stem.

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India is a country of many climates, religions and social customs and it does not have one national cuisine.  Indian diets are strongly impacted by religion and most Indians follow some sort of Hinduism while others are Muslims, Christians or Jews.  All of these groups have different food habits and different food restrictions that impact their cuisine. 

Hindus, for example, are prohibited from eating beef; Muslims and Jews do not eat pork.  A vast number of Indians are vegetarians and vegetarianism is prevalent throughout India.  Fresh meat, poultry, eggs and fish are often excluded from the diet.  In some regions, foods that have the colour of blood, such as tomatoes and watermelon, vegetables grown underground, or vegetables resembling a head, such as the mushroom, are also avoided.

India is also famous for its curried food.  However, the Indian use of the term curry is different than our use of the word. In India, curry refers to the preparation of foods with a sauce.  The sauce does not have a predetermined spice blend.  Indian cooks prefer to develop their own individual spice mixtures that they prepare for each dish.  This mixture of spices is referred to as garam masala and each cook will have a personal blend that he or she prefers.  In Indian cuisine, a subtle blending of spices that enhance the character of the dish is typical.  The spices themselves do not dominate the dish.  Although the same spices are common to many dishes, you will find that they are used in different proportions to bring out different flavors. 

Indian cuisine varies by region, but a primary distinction can be made between northern India and southern India.  Wheat is the staple food in northern India.  Cooking makes use of dried spices and other preserved seasonal foods.  Rice is the staple food in southern India.  Dishes incorporate rice and many widely available vegetables. Yogurt, spices and ghee (pure clarified butter) are popular throughout the country.

Meal Patterns

Indian meal patterns are influenced greatly by region and social class.  A rich tea or coffee made with milk, sugar and sometimes spices is enjoyed early in the morning.  Breakfast is usually consumed between 9 a.m. and 11 a.m., and consists of rice or bread, pickled fruits or vegetables as well as sambhar which is a dish of cooked vegetables and lentils mixed with a sauce of oil, onion, garlic, turmeric, ground sweet peppers and salt.  At about 4 p.m. or 5 p.m., sweet and spicy snack foods are eaten with coffee or tea.  The main meal of the day is served in the evening and is typically eaten between 7 p.m. and 9 p.m.

The typical dinner would consist of at least one rice dish, a main vegetable, legume or meat dish, a vegetable or legume side dish and baked or fried bread.  Often the meal would be accompanied by pickled vegetables, or raita (a yogurt based vegetable relish).  Dessert would typically be fruit or a sweet milk-based pudding.  During meals it is customary to place all food courses on the table at once.  Serving all foods at once allows people to freely combine tastes and textures and experiment with a variety of taste and texture combinations.  At the end of the meal, herbs and spices such as anise, cardamom, fennel seeds and nuts (often betel nuts) are passed around.  These are then rolled into betel leaves (paan) and chewed to freshen breath and aid in digestion.

Savory snacks may consist of deep-fried battered-coated vegetables, pancakes with or without fillings and fried seasoned doughs made from lentils and wheat.  These snacks are often served with chutneys.  Sweet snacks are often milk-based, and frequently use nuts, coconut, sesame seeds and lentil flour.

The Indian Approach

Overall the food culture of India varies a lot from region to region but the cuisine in itself can be overwhelmingly balanced and nutritious as seen by the wide use of variety of all sections of a food pyramid. It is up to us now to be use and blend the food culture and knowledge of nutrition both to enjoy the food as well as remain fit and healthy.

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Obesity and overweight conditions seem to have an adverse effect of COVID-19. Infact, the Centers for Disease Control and Prevention (CDC) reported that people with heart disease and diabetes are at fairly higher risk of Coronavirus related complications.

Lot of Surveys and Researches that have taken place in the past months, it has been found that those people with a BMI of greater than 25, have a greater chance of getting infected with Covid 19.

In case they get infected, they display and develop severe symptoms with higher chances of developing complications and even death. 

As per a study in UK (United Kingdom) where those admitted in an ICU (Intensive Care unit) in a hospital, it was found that 35% were Overweight, 32% were Obese and 7 % were suffering from morbid Obesity i.e. 74% of people who were infected and admitted to hospitals were suffering from Obesity, Overweight or morbid obesity.

Thus only 26-27% were in the healthy BMI range. 

There was another study which was conducted by the World Federation of Obesity Unit that concluded that those with more than 25 BMI had higher chances, upto double the chances of getting infected with Covid 19.

In India, Doctors from the largest public hospital have noticed and concluded that in a day if 10 covid19 infected patents come to the hospital then 6 out of the 10 are either overweight or obese.

If those suffering from corona virus happen to be obese and they visit any hospital, then to handle those people with covid19 is a uphill task.

Why being obese is a risk factor from corona virus?

What role do fat cells play?

Is Immune System affected too? 

The Situation Keeps Aggravating

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