Essential for Boosting Immunity: Strengthening These 3 Organs
Heart-
Sleep: Go to bed between 10 and 10:30 PM and get 7-8 hours of sleep. If you don't get enough sleep at night, you can take an additional hour of sleep in the morning after exercising and having breakfast.
Exercise: Aim for 45 minutes to 1 hour of brisk walking or any aerobic exercise daily.
Yoga: Practice 20 minutes of yoga asanas like Tadasana, Trikonasana, Bhujangasana, Surya Namaskar, Pawanmuktasana, Dhanurasana, and Shashakasana. If you're short on time, doing 20 Surya Namaskars will suffice.
Gargling: Gargle with warm water at night. Gargling can help eliminate viruses and bacteria that may reach your throat through the nose and mouth during the day.
Outdoor Games: Engage in outdoor sports.
Yoga Practice: Incorporate yoga into your daily routine. Performing Anulom-Vilom and Surya Namaskar for 15 to 30 minutes daily is beneficial.
Weight Management: Maintain a healthy weight as being overweight negatively affects the body’s systems, weakening the immune system.
Avoid Smoking and Alcohol: Smoking and alcohol consumption harm the body in various ways.
Liver
The liver performs over 300 functions in the body, and its weakness can also weaken immunity. Obesity can lead to fatty liver, impairing liver function. Therefore, taking care of the liver is crucial. Key points for liver health include:
Fiber-Rich Foods: Eat plenty of fiber-rich foods, including seasonal fruits and vegetables like oranges, guavas, radishes, carrots, spinach, and greens.
Detoxification: Start your day with a glass of warm water with lemon squeezed into it. This helps detoxify the liver. If needed, add cucumber to the jar of water and let it sit overnight. Strain it in the morning and drink throughout the day.
Avoid Harmful Habits: Stay away from alcohol, packaged foods, and non-vegetarian items preserved with harmful chemicals. Alcohol is particularly harmful, and it should be consumed in moderation (no more than 60 ml per week).
Exercise: Regular physical activity, even just 45 minutes daily, is important for preventing fatty liver.
Lungs
Even if you are not currently experiencing any issues, it’s important to stay vigilant. To protect your lungs:
Pollution Protection: Wear an N95 mask when going outside.
Avoid Smoking: Steer clear of cigarettes, bidis, and tobacco products. Avoid sitting near people who are smoking or burning incense.
Avoid Smoke: Don’t burn incense or other items that produce smoke in your home.
Blowing Balloons: Blowing up balloons helps increase lung capacity. Use balloons of various sizes, and if you’ve inflated several, you can share them with children.
Three Balls Spirometer: This device helps measure and improve lung capacity. It consists of a pipe and three lightweight balls. Blow into the pipe, and if all three balls rise, your lung capacity is good. If only one rises, you may need to improve your capacity.
Peak Expiratory Flow Rate (PEFR) Test: This test helps gauge lung function. If the indicator reaches the green zone, your lung function is good; if it’s in the yellow zone, improvement is needed; if it’s in the red zone, consult a doctor.
Breath Holding: Holding your breath for 1 to 1.5 minutes after taking a deep breath indicates good lung capacity. If you can only hold your breath for 30 seconds, gradually increase your capacity with practice.
Vitamins and Nutrition
Vitamin D and C: Adequate levels of these vitamins are essential for immunity. Aim for 2000 IU of Vitamin D daily, as it helps combat bacteria and viruses. Ensure you get enough sunlight to maintain Vitamin D levels, as deficiency can lead to increased susceptibility to infections. For Vitamin C, ensure a daily intake of 65-90 mg, which strengthens the immune system.
Diet Plan: Incorporate vitamin-rich foods into your diet, such as one amla (Indian gooseberry) daily, seasonal fruits, and nutritious meals like moong dal chilla, idli, millet roti, or egg, and a salad.
Ayurvedic Remedies
Herbal Tea: Drinking a tea made with tulsi (holy basil), ginger, cloves, cinnamon, black pepper, and a bit of giloy (Tinospora cordifolia) can boost immunity.
Ashwagandha and Turmeric: Boiling these in milk can improve immunity. This is particularly beneficial for children and the elderly.
Regular Intake: Include giloy, oranges, dry ginger, turmeric, seasonal fruits, and amla in your diet regularly.
Avoid Cold: During cold weather, protect yourself from the cold and avoid cold foods. Consume warm soups, teas, or water.
If Sick: If you experience symptoms like cough, cold, headache, or fever, drink a decoction of the above-mentioned herbs and cover yourself with a blanket to sweat out the illness.
Note-
Implementing even 70% of these practices can significantly benefit your health. Consult a doctor or Ayurvedic practitioner for personalized advice.
This translation provides the detailed guidance on maintaining health and boosting immunity through lifestyle and dietary changes, along with Ayurvedic remedies.
0 टिप्पणियाँ