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Immunity our Brave Soldier to protect us from falling ill.

They are our life of defence.

Immunity is an ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitised white blood cells.

We need to support our solider to fight for Disease. We can only do this by bringing change in our day to day pattern that is big change in life style.

Every part of our body including our immune system function better when protected from environmental assaults and bolstered by healthy living strategies. So first line of defence is to choose a healthy lifestyle

  • Sleep: sleeping well on time. Tuning our self with Nature. Maintaing regular body clock. Good sleep is like loving your own self. It’s go justice to the statement “I am my favourite.”

Sleep is associated with a state of muscle relaxation and reduced perception of environmental stimuli. Good Sleep is a vital indicator of overall health and well-being. Technology is creating havoc on our sleep health. People have started ignoring one of the major pillars of our well being.

Sleep is involved in healing and repair of your heart and blood vessels too Those sleeping less than 6 hours per night have repeatedly been shown to be at increased risk for type 2 diabetes. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s

  • To boost Immunity Eat healthy. A healthful, balanced diet plays a vital role in staying well and keeping disease at bay.

Since Fruits and vegetables  provide nutrients—like beta-carotene, vitamin C, and vitamin E which are immunity booster. They are rich in antioxidants which help to reduce oxidative stress.


  1.  Sweet potatoes: Like carrots, sweet potatoes have beta-carotene. In your body that turns into vitamin A, which mops up damaging free radicals? This helps bolster the immune system and may even improve the aging process.
  2. Garlic: This kitchen staple does more than punch up the flavour of food. It is widely used in all cuisines. Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi.
    Ginger: Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health. … Upping your intake of antioxidant-rich foods and beverages like ginger shots may combat inflammation and keep your immune system healthy.
  3. Citrus fruits: They are rich in vitamin c which combats cold, cough and flu. Oranges, Sweet lime, melons, lemon, grape fruits etc.
  4. Curd/yogurt : It is best way to keep your gut healthy. Not only is curd packed with vitamins and protein, it’s also a source of lactobacillus, a probiotic (or beneficial type of bacteria) that helps fight off the bad guys and also gives your immune system a boost. Include at least 1 cup daily
  5. Nuts/ seeds /Beans/ Legumes are all rich in Zinc which help to defend against invaders. Include pumpkin seeds, seasame seeds, Almonds etc
  6. Water: Hydrate your body. We are able to flush the toxins only with it.Water can do wonders for your body, especially when it works as an immune system booster Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system.
  • Regular Exercise is one of the pillars of healthy living .It improves cardiovascular health, lowers blood pressure, helps control body weight and protect against a variety of diseases.
  • Don’t smoke (Smoking has greater susceptibility to infections such as pneumonia and influenza. more severe and longer-lasting illnesses. lower levels of protective antioxidants (such as vitamin C), in the blood.
  • Maintain normal PH of body which is slightly alkaline. Lukewarm lemon water/Apple cider vinegar can help
  • Have early Dinner (at least 4 hrs before sleep)
  • PRAYERS& MEDITAION HELPS. Meditate Daily. It helps to soothe the nerves. Stress hormone will be on check
  •  Develop a Hobby (watching television/phone is not one of it)
  • Keep Calm.


  1. Your advice has always being the best thing for me. In fact Aakanksha benefited a lot by your advice which were very easy to follow.
    Keep posting!!!!

  2. You are the best dear.Always waiting for the healthy and hearty insights.;so apt and practical!!
    Keep the good work going 👍

  3. Very informative
    Specially during this pandemic situation when everyone is undergoing so much stress.
    Thanks for sharing.

  4. Grt going Smita ,you encouraged my son n he managed to loose 10 kgs in three months as per your advice. Your tips are simple n easy to follow

      1. Thank you Smita for your health tips. They are so easy to follow. When the world is facing a pandemic, we all need strong immune system to fight the virus. Started following your advice and feeling so good in just few days.

  5. Your diet is working wonders for me. I have lost more than 7 kilos in a month. Thank you.Grt going Smita ,you encouraged my son also n he managed to loose 8kgs in 1 months as per your advice. Your tips are simple n easy to follow.

  6. Gaurav Bhadauria

    I must agree that Smita Maa’m consultation works wonders . Her way of diagnosis keeping everything simple , pragmatic & practical makes the weight reduction journey an enjoyable experience.
    Apart from a pleasing person whom anyone shall love to interact, She is very effective in her approach. Am one of the fortunate few who have lost 15 kgs of weight in few months nths & started loving my body. Thank you so much.

  7. You are amazing. Its very difficult to find a dietician who understands your requirements and gives you a personal plan….best suited for your needs. You are one of them. Not only did I lost weight but thanks to you,it happened without loosing my health,hair or glow on my face. I feel more energetic now.
    Thank you so much.

      1. Thank you for such great tips..they are easy to implement and effective too . Keep up the good work Smita 👍

  8. Very simple yet very effective life hacks for a happier n healthier way of life . Thank u so much Smita , U have always guided n inspired me n my girls . Keep doing the great work

  9. Hello I’m Rinki meher I have over weight and hormonal imbalance so that I face so many problem in that time but when I meet my nutritionist Smita Khanna Roy choudhary I have a wonderful change in my life I always following to her as a nutritionist, she is the best for me.

  10. Very good information. Thanks for sharing.please suggest something for healthy hairs these days I am facing toooooo much hair fall,I am worrying because of that.


    Your knowledge of nutrition always leaves a deep impact. You are such an inspiration for all of us. Keep it up

  12. Such simple and useful tips…would start including in my diet right from today…you are super talented and my best wishes are always for you.

  13. Harpreet Kaur Tuteja

    Great tips Smita ! You have the magic 🌟Keep going strong…. Do keep updating with your simple yet effective tips 👍

  14. Very well written Smita….. Giving an insight of your deep knowledge. So much inspired by you. Keep it up👍

  15. Very well written Smita….. Giving an insight of your deep knowledge. So much inspired by you. Keep it up👍

  16. Very well written Smita……. giving an insight of your deep knowledge. So much inspired by you. Keep it up👍

  17. I always get an inspiration from you Smita madam..For me you are my mentor who have guided me all along and finally I am very happy to see myself reformed loosing weight and keeping fit and healthy.. please keep advising me with your simple but very effective tips..thanks once again

  18. I really enjoyed my association with you Smita. The best part about the diet plan you gave me is that I could still have all most of my favourite food items. Being a foodie I find it a big challenge dieting but with Smita didnt feel this. Enjoyed and also achieved my targets…

  19. The go-to person for the perfect fitness mantra who’s buckled onto her commitments with utmost diligence
    Great going!

  20. Great piece of advice ..It is very informative and easily applicable ..Thanks for this information..Good going di 😊

  21. Simple yet great advices! The recommendations can be implemented very easily in our daily lives to see a major improvements. Thanks a lot Di!

  22. Chaitali Chakraborty

    I have attained a lot of benefits from Smita’s diet set for me. Since I am a screen actor, looking fit is essential and Smita has helped me achieve it with out any hassle just by simple changes in my eating habits. I lost 14 Kgs in just 6 month.

  23. Sudeshna Dutta Ghosh

    I have to work on my hobby , watching tv is not going to work anymore. Thank you for this . You are a rockstar ❤️.

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