10 Amazing Home Remedies for Improved Health and Fitness

Reading Time: 4 minutes(Last Updated On: August 6, 2018)

10 Amazing Home Remedies for Improved Health and Fitness

Health and Fitness are interrelated terms. Both can be achieved with a balanced diet, exercise and a little change in lifestyle.  There are simple ways that can be done with ease, at home, to boost the body’s immunity and improve health conditions.

Home Remedies for Improved health and fitness includes:

Start the day with Lemon juice in warm water. Lemon is one of the most abundant sources of Vitamin C. It also contains Vitamin B, Riboflavin, Phosphorous, Magnesium, and Calcium.

Lemon juice with warm water, helps to eliminate waste and toxins out of the system and also serves as an excellent Liver tonic. It helps to keep the stomach healthy, prevents heartburn, indigestion, nausea, high blood pressure, stress, and depression. It also acts as a cure for nausea.

Regular Intake of Ginger: Ginger is known to possess anti-inflammatory and anti-nausea properties. Ginger improves blood flow.

 One may either start their day with ginger tea or include ginger in the meals daily. We can also try sucking on ginger frozen chips throughout the day. This can be prepared by infusing ginger in hot water and then freezing in ice cube trays. We may add some honey to the ginger tea for better results. Honey is excellent for treating sore throat and cough. Unpasteurized honey is packed with natural antibiotics and healing enzymes that kill virus of the sinus infections.

Green tea may be taken to relieve stress. It contains compounds that help the brain in using blood sugar for fuel and stimulate the production of energizing hormones.

Herbs like Turmeric and Cinnamon should be a part of daily diet. Turmeric is used to prevent infections and treat wounds. Its component curcumin has potent anti-inflammatory and antioxidant properties. Turmeric helps boost memory as it has powerful brain nourishing antioxidants. Turmeric may be used as a spice in cooking or taken as standardized capsule curcumin. Cinnamon is known for its anti-viral and anti-bacterial properties. It also boosts immunity and helps in improving blood sugar control by slowing down carbs absorption in small intestines. Cinnamon may be used as is or in supplement form. Garlic is an excellent home remedy to lower blood pressure and reduce bad cholesterol.

Each herb and spice have its own health benefit. The herb Oregano is good at fighting off viruses, bacteria, parasites, and fungi. Other herbs that should be used in daily meal preparation are cumin, coriander, black pepper, and fennel.

Boost Calcium consumption for healthy bones. Calcium is useful to relieve mood swings and irritability in women before periods. One needs to pair up calcium-rich foods with those foods that are high in Vitamin D.  Calcium-rich foods include milk, spinach, yogurt, cheese, almonds, broccoli, and collard greens. Some foods fortified with Vitamin D include orange juices, eggs, cereal, and milk. Vitamin D is manufactured in the body with exposure to the sun. So, one needs to get sun exposure for at least 10 minutes daily.  Vitamin D prevents certain auto-immune diseases and also boosts up the immune system.

Calcium and Vitamin D supplements may also be taken.

Constipation is the leading cause of disorders. Our diet must be rich in insoluble fiber, as insoluble fiber doesn’t dissolve in water and creates more bulk so waste can push through the digestive system.  It is good to include dried plums in our diet.  Prunes are natural laxatives to prevent constipation. Oats are high in fiber and can help in lowering cholesterol and fighting infections.

Antioxidant-rich foods like strawberries, cranberries, blueberries, raspberries, and bilberries should be included in the diet. They prevent aging. Bilberry is known to slow or prevent deterioration of eyes. It can be eaten fresh or dried or may be taken as a supplement.

Fresh fruits like kiwis and cherries are known to prevent insomnia while apples help in preventing heart burns. Walnuts are a crunchy treat and riches source of artery healing mono-unsaturated fats.

It is advised to increase the intake of Immune Boosting Foods like Sweet Potatoes, Oats, and Probiotics. Probiotic /yogurt is useful in boosting up good gut bacteria and helps in treating various stomach disorders along with warding off colds and flu. Sweet potatoes are rich in beta-carotene which our body converts to vitamin A. This leads to healthy skin and prevents infections. Oats are high in zinc, which boosts our immune system. It is recommended to take ginger tea with lemon juice, honey, and cinnamon to help boost immunity. Foods rich in Vitamin A, B2, B6, C, D, E and Zinc and Selenium helps in increasing immunity. Colorful vegetables boost immunity and prevent illness. These include carrots, peppers, and okra.


Staying hydrated is the key to excellent health. Hydration is needed to keep each and every cell in the body functioning at its best. It is recommended to take at least 8 glasses of water daily to be able to flush out toxins from the body. Plain water is the best. One may try to add some cucumber or lemon in the water for flavor.

Regular exercising is the key to fitness. Exercises may range from walking, swimming, jump roping, running, climbing up and down the stairs to weight training, aerobics. All these are good to keep bones healthy. Exercise makes it easier for the body to eliminate bacteria from the lungs. It also increases the rate at which white blood cells and antibodies are sent to target the viruses and bacteria.  One may opt for resistance training to increase bone density and improve the overall health. Performing Yoga or Pranayama (breathing techniques), Meditation and practicing laughter therapy helps in relieving stress and stress-related disorders.

Simple lifestyle changes like consuming less caffeine, less salt and sugar, drinking in moderation, quit smoking, getting adequate sleep and fresh air helps in improving the health and fitness to a great extent. It is imperative to wash hands as often as possible to avoid passing germs to oneself. One needs to stay away from toxins or harmful chemicals, fake fragrances, etc. Never share personal care items like a toothbrush with others.

by Dr. Vikram Chauhan

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About Dr Vikram Chauhan 2 Articles
DR. Vikram Chauhan, MD - AYURVEDA is an expert Ayurvedic practitioner based in Chandigarh, India and doing his practice in Mohali, India. He is spreading the knowledge of Ayurveda Ancient healing treatment, not only in India but also abroad. He is the CEO and Founder of Planet Ayurveda Products, Planet Ayurveda Clinic, and Krishna Herbal Company. For more info visit our website.

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