IntExtFit - Get Fit Internally & Externally

  Immunity –  Immunity, the body's first line of defense mechanism against illness. So, to remain stronger and healthy body, you need stronger immunity system as it protects the human body from outside diseases, virus, infections. The immune system is made up of different organs, cells, and proteins that work together to keep you healthy and fit. There are many ways to improve body's immunity and here, some of the important ways are mentioned through which one can improve the immunity of his/her body.   So to have stronger immunity or to boost your immunity system, follow the points. Always maintain a healthy diet as your diet should include oranges, grapefruit, apples, pears, turmeric, Oily fish, Broccoli, Sweet potatoes, Spinach, Ginger. Do regular exercise, keep your body hydrated. Do regular yoga and meditation. Good sleep atleast 6-7 hrs a day, minimize stress and immunity as all are closely tied. Stay upto date on recommended vaccines. Take proper vitamins especia...

   Lungs - An important organ in the human body. lungs are located on either side of the chest. The lungs play an important role for removing carbon dioxide from the blood and adding oxygen to it. The heart and lungs work together to do this. With this, we breathe called respiratory system. So how to keep it healthy and stronger naturally. Keep reading you will get all your answers. First of all, don’t smoke. If is it so quit now. Do regular breathing exercise especially yoga(lom vilom), good for lungs. Avoid exposure to indoor and outdoor pollutants that can damage lungs as unhealthy air may cause serious problems.  Prevent lung infection by getting vaccinated, washing hands with soap or sanitized, avoid crowded places during cold and flu season. Keep yourself hydrated, have apples, beets, pumpkin, Tomatoes, leafy veggies, proteins. Have Green tea on daily basis as its antioxidants may help to reduce inflammation in the lungs. Steam therapy to inhale water vapour to open...

  Bones -  it gives structure to human body. There are 206 bones in human body. Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it’s needed by other parts of the body. So always, take good care of your bones but how, don’t worry keep reading, you will get to know. Take plenty of calcium-rich foods to keep bones strong like – Milk, Yogurt, Cheese, Fortified plant-based beverages, like fortified soy beverage, Beans, tofu, nuts, fish and leafy green vegetables like spinach. The RDI (Recommended dietary Intake) for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women needs to consume 1,200 mg. Get enough vitamin D – Milk, Fatty fish, yogurt Eggs. Potassium, vitamin K and magnesium help your body to absorb and use calcium . So get these important nutrients by eating a variety of healthy ...

   Kidney an  important organ of the human body. As blood moves in our body it picks up extra fluid, chemicals and waste. The kidneys separate this material from the blood. It throws out the same out of the body through urine and If the kidneys are unable to do this and the condition is untreated, serious health problems arises with eventual loss of life. So, as you can see, kidneys have very important role to play in our body and we must take very good care of them but how, don’t worry here you will get all your answers, just keep reading. 1) Always keep your body hydrated as water helps to remove toxins from body.  2) Vitamins and minerals are powerful antioxidants. Vitamin C helps to  dissolve kidney stones easily. Foods rich in vitamin C promote better kidney health such as, citrus fruits like orange, cucumbers, broccoli, kiwi, lemons, apples are effective in keeping the kidney healthy. 3) Kidney beans which are also known as rajma in hindi are rich in prot...

  Heart – another most important and amazing organ in human body having size equal to fist and placed in the middle of the chest slightly to the left. It pumps oxygen and nutrient-rich blood throughout the whole body to sustain life. It beats (expands and contracts) 100,000 times per day. Now, how to keep your heart healthy. Because nowadays most of the people worldwide are dying just because of sudden heart attack, especially in youngsters between 30 to 50 age group. But no need to worry at all, just keep reading and you will get all your answers. Now, when it comes to the health of the heart, the very first thing which we need to take care of is our daily diet because our daily diet is directly affects the health of our heart. So, here some of the important food which we must include in daily diet. 1. Fresh Vegetables and Fruits as much as you can take as they are rich in vitamins, minerals and fibers. 2.Whole grains, low-fat dairy products, skinless poultry meat and fi...