We have all heard the adage "Health is Wealth”. Yet it never felt so real until the recent global pandemic which has crossed all borders and does not discriminate based on religion, color, race, creed or wealth. We are universally impacted by the spread of COVID-19 viral disease which has upended life in the entire world. You reign supreme over this deadly enemy only if you can resist it! Health and immunity have become our most priceless possessions!
The science of Ayurveda which goes back to 6000 years has given most importance to strengthening the immune system. Knowledge and wisdom states that prevention and maintenance come first. According to Ayurveda good health and happiness are our natural state of being.
Significance of Strengthening Immunity
Different types of viruses and bacteria have been in existence for millions of years. The human body has its own protective fortress and army which is commonly referred to as the Immune system. The immune system recognizes when it is being invaded by foreign and dangerous elements and creates a protection. We are all born with an innate immune system. Then there is an adaptive immune system which we develop through our lives.
In Ayurveda strength of the immunity is derived from a strong digestion. When the Agni or digestive fire is good, we can absorb, assimilate, digest and eliminate well. The result of a good digestion is Ojas which in Sanskrit means vigor and strength. When digestion is weak, we accumulate more toxins (Ama) thereby hindering Ojas. This leads to compromised immunity and we become susceptible to all kinds of diseases and infections.
Significance of Mind
The mind plays a big role too as most imbalances are psychosomatic. All negative emotions like hatred, jealousy, competition, envy, guilt, anger, excessive worry, anxiety, becoming judgmental or having controlling behavior leads to low immunity. Conditions of trauma, drug use, overmedication, smoking, alcohol consumption, regular eating of junk and unhealthy foods, constant tension, lack of sleep, lethargy, lack of exercise and natural sunshine, obesity and being underweight can all lead to low immunity.
Ayurveda Pillars of Nutrition
Ayurveda recommends a healthy lifestyle and diet for a strong immunity and achieving complete health. Nutrition in Ayurveda has four pillars:
Healthy habits for Good Digestion
Humans are the only species that mostly do not follow the rhythm of nature. We also eat on schedule and not when we are hungry! To achieve complete health, the following lifestyle is recommended:
Eat when you are hungry. Hunger expresses that we are now ready to digest and absorb nutrients. When we eat without hunger, we exhaust the digestive energy and unabsorbed food gets converted to Ama (toxins).
Always sit and eat. Make sure that you give enough time to enjoy, chew and relish the taste of the food.
Food should be cooked in a way that the natural colors of the vegetables must be seen. All the natural colors of nature exist in the plant-based foods. Preserving that is healing and part of color therapy.
A balance of all the six tastes should be experienced in your daily meals. The six tastes (rasa) are – Salt, sweet, bitter, sour, pungent and astringent.
Food should be a balance of protein, carbohydrate and fat. All three support each other in perfect digestion.
Everyone should eat a healthy breakfast. Dinner should be eaten by 7.30 pm in summer and 6/6.30 pm in winter.
Do not eat any solid foods after dinner. Try to give a gap of 12 to 14 hours between dinner and breakfast. This creates a strong Agni, good elimination and boosts immunity. Please ensure that you only eat warm cooked foods and in smaller portions. We are all home bound and may not have adequate physical activity. To allow optimal digestion with a good immunity eat only two meals.
After 30/40 minutes chop two cloves of fresh garlic, chew a little and swallow with a cup of warm water. Ayurveda states that onion, ginger, garlic, turmeric are not only good for immunity, but also kills viruses and bacteria. Please use these in all possible forms but do not overcook them.
Breakfast should be warm cooked. Oats, barley, chia seed, flax seed, cardamom, clove, cinnamon, overnight soaked almonds and walnuts, dates, pumpkin and sunflower seeds. All of these should be cooked very well and eaten as a cereal/porridge/blended into a smoothie. I know that we are now facing a shortage of supplies. Please eat what is easily available in the home. Nothing raw and cold should be eaten.
Try to avoid all animal products during this time as we need to conserve the digestive fire and energy.
Stay Hydrated
Start your day with 3 glasses of warm water. Add ½ teaspoon of turmeric powder and 2 slices of lemon and pour the hot water on it. Let it sit for 5 minutes and then drink this water.
Drink room temperature or warm water 40 minutes before and after your meals.
Gargle with salt water twice daily. Make sure you tilt your head back to rinse out the throat well. If you have a cold, cough and allergies make sure you do the salt gargle 4 times a day.
In boiling water add a bit of Vicks VapoRub or a few drops of any (one) essential oil of eucalyptus, rosemary or camphor. Cover with a towel and do a facial steam twice daily. Please know that the virus is damaging once it goes into your lungs. Hot water, steam and hot beverages will keep you protected.
Drink plenty of water to keep yourself hydrated and alkaline. Remember that viruses and bacteria thrive in acidic environments.
Make a tasty immune booster detox tea
Ingredients:
3 cups of water.
½ teaspoon of turmeric
3 crushed cardamom
3 cloves
½ teaspoon of crushed black pepper
1 teaspoon of grated fresh ginger
Method:
Bring to a boil and simmer for 10 minutes. Pour this over two slices of lemon and a bag of green tea and store in a flask. Drink half a cup every hour. Make a second batch in the evening to last until after dinner.
Asana (Exercise for Conserving Energy)
Every form of exercise is good as it increases oxygen and balances the water in the body. This in turn enhances proper absorption of nutrient in the cell leading to a stronger immunity. Yoga asana go steps further as it also creates proper alignment and flexibility of body and mind, every asana being therapeutic is healing, it conserves energy for wellbeing, regulates breathing and calms and destresses the mind. Create 30 minutes of practice daily. Surya Namaskara and Vajrasana must be included in your daily practice. Regularity and discipline are the key for good health and strong immunity.
Pranayama
The actual act of proper breathing. To keep our lungs good, strong and healthy please do 10 minutes of pranayama daily. During this crisis make it a daily habit and these are best, and you can add more:
Alternate nostril breathing (Analom Vilom)
Singha Mudra
Take a deep breath through your nose. Hold your breath between 40 seconds to 1 minute and fully exhale with your stomach completely sucked in. Do this cycle 5-10 times.
The above practices will keep your lungs strong and the levels of oxygen will be high.
Nidra (Mediation)
All negative emotions and stress are acidic. This is most damaging for your immunity. Please do 10/15minutes of guided meditation, preferably twice daily. Try to make it a family event. It will be great if all of you sit or lie down in Shavasana and meditate. For an undisturbed effect use headphones. You can follow these links or discover your own guided meditation too:
Nidra (Sleep Regimen)
Rise early, preferably with sunrise and sleep early. Maintain the same time schedules daily for food and sleep.
Disconnect yourself from all electronics by 9 pmwhich is the time when the sleep cycle starts to set in. When we disturb that rhythm, sleep gets disrupted. Digestive disorders, weakened immunity, stress, hypertension, mind fog and many other complications are the result of sleep deprivation and excessive exposure to electronics.
Please go for a 30 minutes’ walk/ yoga/ stretches or listen to your favorite music and dance. This induces proper and deep sleep.
Moisturizing and use of Natural Oils
Massage your scalp with warm coconut oil 3 times a week. Massage your ears as well and keep the oil for 1 hour prior to showering.
Massage your body with sesame oil. If you are short of time or supplies, please apply a bit of oil to your body after shower and while the body is still a bit damp.
With constant washing of our hands and face these days, please add coconut oil or sesame oil to your body lotion and then apply. Make sure your skin is well moisturized.
Coconut / sesame and olive are all good oils to use.
Regular oil application keeps the skin breathing, youthful, toned and enhances circulation.
Recommended Supplements for strengthening immunity:
1. Holy Basil – 2 tablets after breakfast
2. Elderberry syrup – 2 teaspoons
3. Chywanprash – 2 teaspoons with 1 cup of warm water. (Please review NIH report on overall health benefits)
4. Triphala – 1 tablet after breakfast
5. Ashwagandha – 1 tablet after dinner
6. Vitamin C 1000 mg – 1 tablet daily
7. Any good multivitamin – 1 tablet daily
**These statements have not been evaluated by the FDA. The supplements are not intended to diagnose, treat, or cure any disease. All readers are strongly encouraged to consult and work with an experienced health-care practitioner.
Stay Strong and Healthy
During this difficult time, we are all processing and dealing with it to the best of our ability. Some may find it slightly more difficult as each one’s situation may vary. I am available during this time for phone or online consult/counseling. Mind and body both need to be kept strong, calm and healthy to surmount the fear and anxiety. To support the hardship, I am offering my services at 50% discount. Feel free to email me info@holisticayurveda.com or call 7185368564. Website: www.holisticayurveda.com