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Foods that boost your immunity

Staying healthy is not an option but a choice. As coronavirus has created an unhealthy environment in the world, many people have started to think whether there are ways to stay healthy. Daily hygiene such as washing hands, avoiding contact with sick individuals, covering faces with masks can help reduce the risk of such viruses.

However, a healthful boost can improve your immune system than can fight against such infectious diseases. A right intake of a nutritional diet and exercising healthy lifestyle can influence immune strength.

Here is what you should know-


A strong immune system relies on WBCs that produce antibodies to fight bacteria, viruses and other harmful invaders like COVID-19. Boost your immune system by introducing low-fat, plant-based foods into your diet.People who follow a vegetarian diet have shown higher production of white blood cells as compared to nonvegetarians. The reason being their diet includes a high intake of vitamin-rich foods and low intake of fats.

Maintaining a healthy body weight can also benefit the immune system. Obesity on the other hand affects the body immunity and slows down the process of fighting infections. That’s why dieticians and doctors recommend plant-based diets that are effective for weight loss. Their fibre-rich content helps fill you up faster without adding extra calories. Fiber-rich foods are known to lower BMI, which is linked to an improved immune system.

Vitamins, Minerals, and Antioxidants

Studies have shown that vegetables, fruits and other plant-based foods are rich in antioxidants that provide rich nutrients like beta-carotene, vitamin C, and vitamin E that boost immunity and help reduce stress.

Beta-Carotene: A powerful antioxidant that reduces body inflammation and boosts immunity by increasing WBCs in the body. Sweet potatoes, carrots, and green leafy vegetables are high in beta-carotene.

Vitamins C and E: Tehy help destroy free radicals and boost the body’s natural immune response. Red peppers, broccoli, oranges, strawberries, mangoes, lemons,are rich in Vitamin C, while nuts, spinach and seeds are rich in Vitamin E.

Vitamin D: Including Vitamin D rich diet reduces the risk of viral infections, including respiratory tract infections. It also helps in reducing the risks of chronic diseases like tuberculosis, hepatitis, and cardiovascular disease. Fortified cereals and plant-based milks and supplements are rich sources of Vitamin D.

Zinc: A mineral that boosts WBCs in our body and defends against viruses. Nuts, pumpkin seeds, sesame seeds, beans, and lentils are high source of Zinc.


Sleep is one of the best immunity boosters. Lack of proper sleep can result in suppressed immune function and can lead to serious health problems—like heart disease, Alzheimer’s disease, and obesity. 

Try adding fruits, vegetables, grains, and beans to your diet. By including fiber-rich and low-fat foods to your diet can help you with restorative sleep. 


Keeping yourself fit and healthy is a good way to lead an active lifestyle. Physical activity helps in reducing joint pain and increases movement. Our joints are covered with a soft tissue called the synovial membrane, which produces a fluid that lubricates our bones, allowing us to move effortlessly. 

Benefits of doing exercises that boost the longevity of your joints

Increased blood flow

Exercise increases blood circulation in the body including our joints. As a result, the synovial membrane is exposed to a steady supply of nourishing oxygen and nutrients.

Nourishment to the joints

When lifting weights while exercising the joints bear all the pressure and forces to release water molecules out of the cartilage which supplies oxygen and nutrients that provides necessary nourishment to the joints.

Joint wear and tear process is activated

Research shows that joint movement activates the genes associated with the wear and tear of the cartilage. Overdoing exercise can rupture the cartilage. Sufficient exercise is enough to keep your joints healthy.

Cellular waste is removed

Exercise removes damaged cells from the joints and helps in healthy cell generation. Regular fitness keeps the joints active and reduces the chances of joint related pains like arthritis.

Building of muscle mass

Exercise strengthens the muscles, ligaments and tendons surrounding the joints. When these tissues are strong, they act like a brace to protect the joint and lessen the pressure on weak joints.



Therapeutic nutrition is the clinical use of some nutrients.  A therapeutic diet is a tweak in a regular diet.

To fuel the body the best way, make your food the medicine. But, does the word “diet” make you think of an unpleasant weight-loss regimen? That is the type when they ask you to deny food for weight-loss. 

By contrast, a nutritional therapist tweaks the diet for nutrients. They also look for texture and food allergies, or food intolerance.

What are the various therapeutic diets?

The nutrition diets are: 

Gluten-free diet

This form of diet excludes protein content. Nutritional therapists advise stopgap for wheat and some other grains. You could eat green veggies and gluten-free grains like quinoa.

Clear liquid diets

Nutritional therapists suggest it before surgeries and medical procedures. The diet acts as a short term remedy for gastric distress and body cleansing.  

The diet includes various forms of liquid excluding alcohol and soda drinks.

Diabetic (calorie-controlled) diet

A 1500-calorie diabetic diet means eating no more than 1800 calories of food each day. Often, a nutritional therapist endorses this diet when you want to control sugar. The calorie count depends on the metabolic rate of the body. 

Low-fat diet

According to the therapeutic nutrition diet, eating low-fat foods helps to lose weight. The idea is your body stores extra calories as fat. But, the body uses good fats to build it up, so it’s good to opt for trans fat-free, and low-fat foods.

High fiber diet

A high fiber diet is fit for the cure of irritable bowel movements. Nutritional therapists suggest the diet to increase good bacteria in the gut. 

What is the importance of diet and nutrition therapy?

The grace of a perfect diet helps controlling lifestyle diseases. A therapeutic nutrition edit tames diseases like diabetes, cardiovascular diseases, and obesity.

Therapeutic nutrition raises the therapeutic effects of particular foods for specific health conditions.

You get preventive care for the developing disease. If you suffer from some disease, it helps prevent the progression.

What are the benefits of nutritional therapy?

The benefits of therapeutic nutrition go beyond weight:

    • The cut of risk of some functional diseases. These are heart disease, diabetes, stroke, some cancers, and osteoporosis
    • Ease of High blood pressure
    • Low high cholesterol
    • Improve your well-being
    • Increase your energy level
    • Increase immunity
    • Balance of hormones
    • Improve in the digestive system
    • Stress reduction

How do nutritional therapists work?

A nutritional therapist work with various clients. They create an apt therapeutic nutrition diet. Further, they provide advice on disease control and prevention.

Good therapeutic nutrition gives proper nutrients, vitamins, and minerals it the body. For that, a nutritional therapist plans your meals and snacks. They include nutrient-dense foods that are low in calories.

Here are the eating tips well with a therapeutic nutrition diet:

  • Eat plenty of fruit and vegetables
  • Eat a bunch of whole grains
  • Choose lean meats
  • Choose low fat or fat-free milk


We have a team of nutritional therapists who takes several cases separately. We know every person has a unique physiological make-up and therapeutic nutrition need. 

The case study covers past and current health concerns, lifestyle, and family health. The result helps us give you the diet and nutrition therapy plan. Let us discuss the details on the spot.


Balance issues can make you feel dizzy. You might be standing but you will feel like the room’s spinning. You might feel that you’ll fall. Various systems and organs like eyes, ears, motors and touch sensors send series of sensors. Balance issues occur when there’s a problem with the signals sent by the ear to the brain. The vestibular systems lay a major role in controlling our senses of balance and spatial awareness.

A person suffering from this condition may feel confused or disoriented. This may make them lose a sense of where they are. There are certain symptoms which will help us identify this issue. They are:

  • Blurry vision
  • Lightheadedness
  • Dizziness
  • Feeling faint
  • Nausea
  • Difficulty in walking

Loss of balance can occur due to various reasons. Certain conditions can make the patient lose his sense of spatial orientation and make him feel disoriented. Some of them are:

  • Inner ear problems
  • Ear infection
  • Effect of a certain medication
  • Age
  • Low blood pressure

Apart from the above-mentioned reasons, there are certain conditions as a result of which one might face balancing issues.


It is the infection or inflammation of the inner ear known as the labyrinth. The labyrinth helps people stay balanced. Dizziness and loss of balance develop as a result of Labyrinthitis. People may also dizzy nauseated.

Meniere’s disease

It affects the inner ear and results in the disruption of signals being sent to the brain. Fluid builds up in the labyrinth which in turn affects the patient’s ability to hear and balance.


Vertigo causes dizziness when you move your head. It is usually seen when one turns to look behind or looks up to reach an item positioned above their head.

Diagnosis and Treatment

Visiting an otolaryngologist could help us deal with this condition easily. For the physician to examine and understand the condition thoroughly we might have to undergo a blood test, hearing and eye movement test, specialized tests that measure brain activity and a few balancing and posture assessments.

Treatment depends on the larger problem that the patient is facing. Balance issues develop as a side effect of major issues. If a certain type of medication causes a balance issue, the doctor may have to reduce the dosage or look for any alternative medication. The physician may prescribe a set of activities that can be done at home or under the guidance of a therapist.

Prime Physio Plus has a group of well-trained therapists who keep their patients at most ease. The comfort and well-being of their patients are at the center of their aim.



Vestibular Rehabilitation is a specialized therapy provided by vestibular therapists to treat dizziness, balance problems and other related issues. It is an exercise-based program used to treat both primary and secondary problems. People with vestibular issues often experience problems like vertigo, imbalance, dizziness. The vestibular disorder often has an impact on the performance of day to day activities and affects the overall quality of life. Depression and anxiety are often seen as an emotional impact of the disease.

The vestibular system is a sensory system consisting of various tracts and canals but the main components of these systems are present in the inner ear. The vestibular system is responsible for providing information to our brain for movement and spatial orientation. Information regarding maintaining balance is received by three peripheral sources: the eyes, ears, muscles and joints. It is also involved in motor functions like balancing, maintain posture and body movements.

Often these patients resort to a stationery lifestyle to avoid pain, discomfort and injury due to dizziness. The chances of complete recovery and restoration of functions after vestibular system damage are very little. The condition is improved only by compensation. Compensation meaning, the brain tries to increase the efficiency of working of the other systems to cope up with loss/ reduction of vestibular functions. Sometimes compensation does not happen on its own. It requires external support, this is where Vestibular rehabilitation comes into the picture.

Rehabilitation can help treat:

  • Neck pain or stiffness
  • Imbalance and difficulty in walking independently
  • Vertigo
  • Headache
  • Dizziness

Rehabilitation uses a customized way of dealing with each patient’s problems. The vestibular rehabilitation exercises are designed and allotted after thoroughly understanding the patient’s status. Hence, every patient has to undergo a comprehensive test and depending on their problem, they can be into one of the three types of vestibular therapy.

  1. Habituation, as an exercise is prescribed to the ones who experience dizziness because of motion or visual stimulus. It is used for patients who complain of dizziness when they move around, bend or lift their head or make quick head movements. It is used to reduce dizziness by exposing them to similar situations again and again until they get habituated to it.
  2. The gaze stabilization technique is used for people who complain of not being able to see clearly because things around them jump or appear to be moving. This method is used to control eye movements during head movement.
  3. Balance training exercises are introduced to the patients to help them carry out their day to day activities. These are done to improve steadiness. Routine is designed specifically for patients to deal with their problems. The routine has to be challenging enough for the patient to improve.

Prime Physio Plus has a class of specialists who conduct comprehensive assessments of the patients. They also study the patient’s history of medical records and design a therapy plan accordingly. Prime Physio Plus ensures the first-class quality of treatment.


Read These Three Tips For Long Car Rides

It’s no secret that car rides can be hard on your lower back—especially if you have to travel for an extended period of time.

The key to finding relief is to make a plan before you set off on your trip, and these 3 little-known tips can help you do exactly that:

1. Schedule regular stops for exercise

Sitting in one position for an extended period of time can tighten your back muscles, which in turn can lead to pain and even muscle spasms. So then, it’s a good idea to schedule stops every 30 to 60 minutes so you can walk around and stretch your lower back. This activity loosens your muscles and encourages blood circulation, bringing nutrients and oxygen to your lower back.

In addition to scheduling regular stops, try adjusting the position of your seat every 15 to 20 minutes. You can also pump your ankles to stimulate blood flow and to provide a slight hamstring stretch. Basically, any movement that’s safe to perform while driving can contribute to the relief of your back pain.

2. Bring a cold pack to relieve your lower back pain

More often than not, back pain is accompanied by inflammation. Applying a cold pack for 15 to 20 minutes can reduce this inflammation and numb sore tissues, both of which can relieve your pain.

Of course, finding relief through cold therapy on a road trip requires advanced planning. Here are a few simple options you can consider:

  • Before you leave on your trip, fill a cooler with reusable ice packs. You can also make your own customizable ice packs at home and toss them in the cooler.
  • Purchase instant ice packs at a pharmacy or general merchandise store. You can store these instant packs in the glove compartment of your car.
  • If you’re in a pinch, you can purchase ice and plastic bags on your trip—just make sure the bags are leak-free.

Regardless of which option you choose, remember to place a protective barrier between your skin and the cold pack to avoid ice burn.

3. Break up your trip into manageable stages

It seems counterintuitive, but sitting places more pressure on your spine than standing. So if your lower back pain is severe, consider breaking up your road trip into manageable stages. For example, rather than traveling 12 hours in one day, try 2 travel days instead. This strategy can help reduce the pressure on your spine—and it may encourage you to seek out unique tourist destinations.

Of course, breaking up your trip may cost you additional time and money—but it’s worth it if you can avoid lower back discomfort.

I hope all of the above advice will help keep your lower back happy and healthy during your next road trip.


What you might be feeling

Classically CTS presents as pins and needles, numbness, burning or pain in the thumb, index finger, middle finger and half of the ring finger. The symptoms can be associated with swelling, difficulties distinguishing between hot and cold temperatures and reduced coordination of the hand. Commonly, people affected by this condition wake at night with symptoms and have to shake their hand to obtain relief.

What’s going on inside

The carpal tunnel is a canal formed by ligaments and the small bones of the wrist on the palm side of your hand. Several tendons, blood vessels and a nerve pass through the carpal tunnel as they travel from the forearm to the hand. The nerve that passes through this narrow tunnel is called the Median nerve. If the median nerve is be com-pressed, it may result in carpal tunnel syndrome

CTS is thought to occur as a result of increased pressure in the carpal tunnel. In some instances there is an obvious reason for the increase in pressure such as:

– A fracture of the small bones in the hand or the bones of the forearm.
– Swelling of the tendons that pass through the carpal tunnel.
Other causes can be related to occupational practices such as:
– Exposure to vibration.
– Maintaining the wrist in a bent position for prolonged periods e.g. sewing, painting, writing and computer work.
Other contributing factors/causes are:
– Pregnancy
– Age
– Diabetes
– Rheumatoid arthritis

How a physio can help

Determining the cause and contributing factors is important in the management of CTS. Reducing inflammation associated with a fracture or an injured tendon will help reduce pressure in the carpal tunnel. If symptoms are related to vibration then modifying work practices to avoid prolonged exposure is important. Similarly avoiding prolonged positioning of the wrist in a flexed or extended position is important. Splints, different equipment, different grips may all be useful to change and support the wrist mechanics.

Wear a splint:

A specific carpal tunnel splint that helps to keep the wrist in a neutral position helps minimise the pressure in the carpal tunnel. Initially the splint may need to be worn for long periods to allow symptoms to settle. As symptoms settle the splint is worn for shorter periods.


Rest from aggravating activities is important, it helps settle inflammation and alleviates symptoms.

Exercise Program:

Your physiotherapist will give you stretches and exercises that help to mobilise the median nerve, help strengthen the muscles around the wrist and stretches to stretch the structures around the wrist to help settle and alleviate symptoms and to prevent recurrences.

In cases that are left untreated, serious cases, or cases that don’t respond to treatment, surgery is sometimes needed. Surgery involves decompression of the nerve. Most people do well after such surgery.


Physical therapists do a lot more than just stretch or strengthen weak muscles after an injury or surgery. They are skilled at evaluating and diagnosing potential problems before they lead to more-serious injuries or disabling conditions from carpal tunnel syndrome or a frozen shoulder to chronic headaches or lower-back

Physical therapists do a lot more than just stretch or strengthen weak muscles after an injury or surgery. They are skilled at evaluating and diagnosing potential problems before they lead to more-serious injuries or disabling conditions from carpal tunnel syndrome or a frozen shoulder to chronic headaches or lower-back

Physical therapy, which became prevalent during World War I to help rehabilitate our injured service people, is a diverse allied health care practice that prevents injury and decreases pain while also promoting increased mobility, health, and wellness. Physical therapists do treat patients post injury, or accident, but also work hard to prevent injuries.

About Us

We aim to improve your pain and develop personalized treatments while maintaining up-to date practices provided by our qualified experts. It is through dedication and a cohesive team of energetic and educated individuals that we will continue to uphold this vision.

Initial assessment

We will start with identifying the cause of the problem, not only the symptoms. We can then design a tailor-made treatment plan that will help you recover in the shortest period of time, so you can get back to enjoying your life to the fullest.

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