Looking at recent pandemic everyone is talking about immunity. in this article, I will share the 7 best ways to boost your immunity towards Viral Infections. – Dietitian Joshi
Our immunity is the defense system of our body that protects us from external invaders (Bacteria, Virus, Fungi) that can harm us. We are all born with an immune system that helps us fight infection. This immunity continues to develop and strengthen throughout our lives as we are exposed to more viruses and bacteria.
As long as the body and mind are healthy, your immune system will be, too. As the current environment grows tense with virus threats, it’s good to visit us again and remind us of the basics of what really keeps our immunity strong.
Boost your immunity towards H3N2 Influenza Virus
1) Eat a Healthy Diet to boost Your immunity
This is what provides the building blocks of all the tissues in our body, including the raw materials to make White blood cells(WBC) and other warriors of the immune system. It is our construction material, please choose wisely.
a) Eat a rainbow diet, rich in antioxidants, it will help you to boost your immunity.
b) Include citrus rich fruits and vegetables rich in Vitamin C to boost your immunity
c) Processed Carbs and excess sugar decrease our immunity so reduce the intake or avoid it.
d) Eat food that is easily digested avoid procced, fried, or packed foods articles high in sodium.
e) Golden Milk- Half teaspoon Haldi (turmeric) powder in 150 ml hot milk – once or twice a day. People with lactose intolerance can use Almonds Milk or Coconut Milk
2) Ayurvedic Herbs and procedures to boost your immunity
Ayurveda works on the principle of removing toxins (Ama) from the system and uses herbs to aid in the process. Herbal therapy is most effective when used in conjunction with lifestyle changes.
2.1) Here the herbs which can be included to boost your immunity
- Drink herbal tea/decoction (Kadha) made from Tulsi (Basil), Dalchini (Cinnamon), Kalimirch (Black pepper), Shunthi (Dry Ginger) and Munakka (Raisin) – once or twice a day. Add jaggery (natural sugar) and/or fresh lemon juice to your taste, if needed.
- Spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander), and Lahsun (Garlic) are recommended in cooking.
- Take Chyavanprash 10gm (1tsf) in the morning. Diabetics should take sugar-free Chyavanprash. or Include Amla (Gooseberry) in your diet.
2.2) Simple Ayurvedic Procedures
- Nasal application – Apply sesame oil/coconut oil or Ghee in both the nostrils (Pratimarsh Nasya) in the morning and evening.
- Oil pulling therapy- Take 1 tablespoon sesame or coconut oil in the mouth. Do not drink, Swish in the mouth for 2 to 3 minutes and spit it off followed by a warm water rinse. This can be done once or twice a day.
2.3) During dry cough / sore throat
- Steam inhalation with fresh Pudina (Mint) leaves or Ajwain (Caraway seeds) can be practiced once in a day.
- Lavang (Clove) powder mixed with natural sugar/honey can be taken 2-3 times a day in case of cough or throat irritation.
3) Moderate Physical Activity.
Any kind of Physical Activity or Any form of exercise is great for the immune system as it improves circulation. Similarly, the excessive workout can weaken the immune system. We should Practice in moderation for good health.
Yoga and Pranayama is one of the best things you can start. You can join me for Live Yoga, Pranayama and Meditation Classes on Youtube
4) Adequate sleep
Get enough sleep for a stronger immune system
Many functions of our immune system occur when we are asleep. Without enough sleep, their work remains incomplete and it hampers our defense system. In fact, one study showed that people who slept less than 7 hours a night were almost 3 times more likely to get a common cold (Rhinovirus) than those who slept more than 8 hours.
5) Meditation and Pranayama
Stress weakens the immune system. That is why during the exam students often have lower immunity. Stress is known to make us more susceptible to the flu or the common cold and other viral infections. It also increases the amount of time it takes to recover from an illness.
Meditation and Pranayama is one of the most effective ways to combat stress. Lots of Scientific Studies prove that Meditation & Pranayama is good for your mental health.
You can read this study article which shows the importance of meditation in stress – https://pubmed.ncbi.nlm.nih.gov/23724462
You can also use Ashwagandha, is an Ayurvedic herb that has been found to be very helpful in managing stress, as it reduces cortisol levels.
6) A happy and healthy gut to boost your immunity
Millions of good bacteria live in our gut and are now known to have a major influence on our immune system. This is still a fascinating new topic in the world of nutrition and science.
According to This study on gut bacteria in the Journal of Gastroenterology and Hepatology, 2013 Sep; 9(9): 560–569, having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits.
Healthy Lifestyle and gut health are very closely linked. Avoiding processed foods, high-fat foods, and foods high in refined sugars, Adequate Sleep, Lowering the stress is extremely important to maintaining a healthy microbiome, as these foods destroy good bacteria and promote the growth of damaging bacteria. There also are a variety of foods you’ll eat that actively promote the growth of beneficial bacteria, contributing to your overall health.
Use high fiber food, Onion, Garlic, fermented food, a prebiotic or probiotic and stay hydrated. Avoid stress, get enough sleep, and staying moderately active is also important.
7) Sunbathe to boost your immunity
The sunshine vitamin is essential for the immune system. Take the time to sunbathe and go outside. The human body needs sunlight to help increase the production of vitamin D in the body. This sunlight is the primary source of natural vitamin D, while very little comes from food. Vitamin D also has immunomodulatory effects that can improve the body’s immune system
However, remember that it is UV light, which would otherwise be harsh, that interacts with our skin and produces vitamin D. So when you use sunscreen, it does not produce as much vitamin D as it blocks ultraviolet light. Therefore, a Reasonable amount of exposure to UV rays is required. You need to achieve a balance, too much sun can be risky for skin cancer, and on the other hand, too little can lead to vitamin D deficiency. It will depend on what part of the country you live, how much skin you have capable of exposing, the climate and the tone of the skin, etc. If in doubt, You should consult your doctor.
Caution note
While a healthy immune system can protect us from many diseases by fighting and defeating invading viruses; Maintaining good personal and respiratory hygiene is also extremely important to maintaining the safety of ourselves and our communities. Remember that most viruses and bacteria spread through contact. We can get sick if we don’t wash our hands. We can make others sick if we don’t cover our faces when we sneeze or cough. Therefore, never underestimate the importance of developing good habits and manners.
Summary
I hope that these 7 things will help you develop a good immune system. Additionally, maintaining good personal hygiene will keep you and everyone else protected from unwanted illnesses as well
