According to Ayurveda, strong immunity is a product of good digestion, strong agni (the metabolic fire), quality liver functioning and a balanced endocrine system (which includes appropriately balanced hormones). Immunity is also very much connected to ojas (protection).
According to Ayurveda, the power of the body that prevents the development of diseases or resists a developed disease is called immunity. In Ayurveda, strong immunity or strong resistance to disease is called ojas (protection) and the ability of the body to discriminate effectively between foreign bodies and healthy cells and tissues is called tejas, or intelligence of the body. Because of tejas, our cells know how to communicate with each other via hormones and other chemical messengers.
Causes of low immunity in body:
· genetic factors
· stress
· poor mental health
· negative emotions (guilt, anger, envy, jealousy)
· overuse of antibiotics
· metabolic disorders (being obese)
· lifestyle (lack of exercise)
· chronic ailments
· environmental factors
· poor diet
Some Ayurvedic tips can be easily incorporated in our daily routine to boost immunity.
— Avoid sugars in any form
— Limit alcohol
— Avoid processed foods, microwaved foods, canned foods and foods with preservatives
— Never drink ice water, preferable go for lukewarm water
— Always include Indian traditional spices into cooking, such as turmeric, black pepper, cumin, coriander
— Sip hot water or fresh ginger tea at least once a day to boost the digestion
— Use clarified butter (preferably cow ghee) for cooking
— Do not overcook your food to save guard its nutrients
— Eat on fixed timings every day and at fixed intervals
— Fast at least once a week, if possible
How to Increase Ojas ?
— Ojas being essence of Kapha, diet that nourishes Kapha is to be consumed
— Warm, slightly oily, sweet, sour and salty food will nourish Kapha.
— Dairy, ghee, fresh fruits, nuts, whole grains are Kapha nourishing.
— Adequate rest and sleep
— Gentle exercise
— Pranayam Practices
— Meditation
— Panchkarma (Cleansing and Detoxing)
Ayurvedic Life Style for better immunity
— Plenty of rest
— Pace yourself
— Personal hygiene
— Abhyanga or self massage with sesame or mustard oil.
— Exercise
— Pranayam (Breathing Practices)
— Meditation for minimum 15 minutes in morning and evening
— Cultivate mindfulness
— Adequate sleep
— Regularity and routine (Balances Vata)
— Moderation (Balances Pitta)
— Variation and stimulation (Balances Kapha)
— Panchkarma ( Removes toxins, Improves Agni, Balances Doshas, Improves Ojas, Restores flow of Prana and Rejuvenates )
Daily Ayurvedic Routine for better Immunity
— Wake up early in the morning
— Once you are out of bed look at your tongue in mirror to check for Ama (Coating on tongue) and thick coating means bad digestion.
— Brush your teeth, scrape your tongue
— Wash your face, splash cold water in your eyes, massage eyelid gently, blink eyelids and rotate eyes in all direction to feel more alert and fresh.
— Drink one glass of warm water before drinking anything else. For Vata and Kapha, hot water is better.
— Do your morning yoga, breathing exercise and meditation
— Spend at least fifteen to thirty minutes doing meditation
— Take a shower or bath with warm water
— Before shower do Abhayanga (Oil message)
— Gently and lovingly rub warm oil all over your body and if possible allow twenty to thirty minutes before showering
— For Vata and kapha, use Sesame oil and for Pitta, sunflower oil. (Sesame oil should be organic, cold pressed and food grade).
— Do mouth wash with sesame oil to improve your gums and chew handful of sesame seeds to improve your teeth and bones.
— Eat healthy breakfast may contain fresh fruits or juice, sprouts etc.
— Drink warm herbal tea like ginger or tulsi and take ginger tea half an hour before your meal to kindle Agni (Unless your Agni is very strong)
— By 6:00 or 7:00 pm you are ready for dinner. Have a light dinner according to your dosha.
— Engage into some relaxing activity like reading or socializing with family or watching TV.
— Take Triphala half teaspoonful with warm cup of water before bed time. (Preferably about an hour or so after evening meal).
— Avoid watching TV very late at night.
— Drink cup of warm milk before bedtime.
— Meditate for ten or fifteen minutes before going to bed.
Exercise for Immunity
— Regular exercise is very important for immunity and health.
— The endpoint of exercises should be when perspiration appear on your forehead, armpits or along the spine.
— Yoga is very good exercise for all
— Swimming is good for all but cold water swimming may increase Vata and Kapha. Also chlorinated water may affect all three doshas.
— Brisk walking 20 minutes a day is good for all
— Vata people should avoid jumping, jogging
— Kapha people should get motivated to exercise vigorously, regularly at least five days a week.
— Pitta person should exercise moderation and do not over do.
— Best time to exercise is either early morning or early evening. Pitta person should avoid exercise during noon hours when sun is bright.
Nourishment of Mind and Soul for Robust Immunity
— Eat food that nourishes mind like Mango, Peach, Sweet Potato, Milk, Ghee, Mung Bean, Basmati Rice, Saffron, Almonds
— Pranayam Practices
— Cultivate Attitude of Compassion, Love, Forgiveness, non- violence
— Meditation and spiritual practices
Useful Healthy Tips for immunity
— Deep Breathing
— Alternate nostril breathing
— Meditation
— Attitude Adjustment
— Living and Practicing Yoga
Formula for Pain
As pain and inflammation decreases immunity, use following formula if you have pain.
— Ginger Baking Soda Bath. 1/3rd cup Ginger Powder and 1/3rd cup Baking Soda in tubful of warm water. Soak in tub for 15-20 min or so.
— Apply Mahanarayan Oil with few drops of Tiger Balm liquid to aching muscles and joints with some firm but gentle pressure.
Before Sleep, do the following for better immunity
— Drink warm milk at bedtime. In one cup of warm milk add a pinch of Nutmeg, pinch of Cardamom, a pinch of saffron
— One cup of warm milk with a clove of Garlic and above spices at bedtime
— Apply Sesame oil to soles of feet and scalp at bedtime or better still apply Ghee (Clarified Butter) to soles of feet and Bhringaraj oil to scalp.
Herbs for better immunity
— Chyavanprash one or two teaspoonful daily
— Turmeric (Considered anti- inflammatory)
— Ashwagandha (Promotes Ojas)
— Triphala (Gentle cleanser and anti- oxidant)
— Trikatu (Improves Digestion)
Tea For better digestion and immunity
— Cumin, Coriander and Fennel in equal proportion (1/2 teaspoon of each) put in 1cup of Hot water, steam for 5 minutes, strain and drink it.
— Brahmi, Jatamansi, Shankhapushpi in equal proportion. Use ½ teaspoon of above mixture in one cup of hot water, steep for 10 minutes and then drink it.
Get Enough Sleep
Lack of sleep compromises the immune system and therefore you should have adequate sleep every day. Adequate sleep helps the immune system to rebuild and replenish making it much more effective in fighting infections and diseases. Inadequate sleep is highly associated with reduction in the number of T-cells. Sleep deprived people are more likely to get sick after being exposed to viruses such as the common cold. Therefore, you need to get enough sleep to increase immunity.
Laugh your heart out
Laughing improves your immune system and also your mental health. Therefore, spend fun time with your family and friends to lead a healthy life. Laughter is the best medicine and therefore a great way to increase immunity.
Consume immunity boosting foods
Consume immunity boosting foods such as watermelon, wheat germ, yogurt, spinach, sweet potato, broccoli, garlic, ginger, pomegranate juice etc for improving your overall immunity. Watermelon contains glutathione, an antioxidant which helps in strengthening the immune system. Eat the pulpy red flesh near the rind to get the most glutathione from the watermelon. Wheat germ can also be consumed to increase immunity. It is a great source of antioxidants, B vitamins and zinc. Wheat germ also contains a great combination of protein, fiber and some healthy fat.
Low fat yogurt contains probiotics which may help in easing the severity of colds. Spinach is a natural immune booster and is considered as a super food due to its ability to increase immunity in the body. Spinach contains folate which is highly beneficial in helping the body make new cells and repair DNA. It also contains fiber and antioxidants such as vitamin C. Substitute coffee with tea as it helps to increase immunity in the body. Sweet potatoes help in removing the damaging free radicals with the help of beta-carotene that converts to vitamin A. This result in increasing immunity in the body and might even improve the aging process. Similar to spinach, broccoli is also a great immune boosting food that is very beneficial to the body. It contains vitamin A, C and glutathione which all help in increasing immunity. Raw garlic is very effective against skin infections. With its ability to fight fungi, bacteria and viruses it is considered a very good immune boosting food. A garlic supplement can also be consumed to reduce body cholesterol. Therefore, consuming immunity boosting food is a great way to increase immunity power.