Ayurvedic self-care-immunity building plan

Ayurvedic Self-care-immunity building plan is very necessary during diseases like corona virus where no science has solution to manage it and can only try to avoid getting it .

In the time of corona virus crisis, many people have realized that they need body immunity to be its best to fight with diseases. Those diseases where no science has solution to manage it and can only try to avoid getting it , making the body ready to fight with it successfully is the only solution. This is an anecdotal evidence of Ayurvedic text books and much is related to my clinical expertise. Remember, a healthy lifestyle starts with you and it takes only 3 things- planning, time and discipline. For next few weeks follow the below plan.

Mid-march to Mid may is Vasantha ritu (spring season). Therefore, we need to follow the daily routine as per the season. Spring season brings beautiful nature along with hay fever, allergies and respiratory issues. Many people complain of pollen allergy in this season.

1.Morning care-

a. Try to wake up a little early and spend time with nature. Your five senses should be indulged in sensing beauty of the nature. I love waking up with watching the mango and sapota tress (loaded with lots of fruits) from my window and walk straight to my garden to get some fresh air and thank the mother nature.

b.Drink lemon-water or honey water or just water – 1 tall glass should be enough. Do not drink too much.

c. Oil pulling for 3-4 minutes with sesame oil.

d. Put some 2 drops of sesame oil into your nostrils.

e. Massaging your teeth and gums with mustard oil and salt or any ayurvedic tooth powder.

f. 5 minutes of oiling the body or dry massage with green gram floor and then use triphala powder for the bath. Put some sand wood powder in your water bucket and take bath with that water.

2.Exercises: This the best time to push your limits for the exercise. Go for vigorous exercise especially in the early morning hours. 20-40 minutes of Yoga and meditation should be fine.

3.Food:

a. Keep your tummy happy with having aneasily digestible food.

b. Breakfast should be light one. And lunch (11 am to 2pm) should be your main meal.

c. Take in barley, wheat, rice bitter vegetables, mango. Barley has shown immunity protecting activity in modern nutrition.

d. Spices such as coriander, cumin, turmeric, garlic, onion and fennel helpful stimulate the digestion and detoxify the skin. These spices pacify the aggravated Kapha in the body. They stimulate the digestive fire or agni and restores the digestion.

e. Avoid heavy, oily, sour and sweet food. Onion and garlic have shown to help prevent infections and flu symptoms.

4. In the afternoon,avoid sleeping and instead spend this time relaxing doing some light activities such as listening to music or doing Yoga nidra.

5. Afternoon have a ginger tea. Ginger is an excellent healer. Research from the Toyama Medical and Pharmaceutical University in Japan indicated ginger has the ability to help prevent and treat flu infections.

6. Dinner should be light again and should have more fresh vegetables.

7. Herbal formulas you can use-

Chyavanprahsa or Brahma Rasayana
Haritaki or triphala powder

Ministry of AYUSH self-care guidelines:

Ministry of AYUSH has recommended the following self-care guidelines for preventive health measures and boosting immunity with special reference to respiratory health (taken from the above source).

1. Drink warm water throughout the day.

2. Daily practice of Yogasana, Pranayama and meditation for at least 30 minutes .

3. Spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander) and Lahsun (Garlic) are recommended in cooking.

4. Take Chyavanprash 10gm (1tsf) in the morning. Diabetics should take sugar free Chyavanprash.

5. Drink decoction (Kadha) prepared from Dalchini (Cinnamon), Shunthi (Dry Ginger), Tulsi (Basil), Kalimirch (Black pepper), and Munakka (Raisin) – once in a day or twice. Taste can be augmented by mixing jaggery (natural sugar) and / or fresh lemon juice, if preferred.

6. Golden Milk- ½ tea spoon Haldi (turmeric) powder mixed with 150 ml hot milk – take once in a day or twice.

7. Sesame oil, coconut oil or Ghee can be applied on both the nostrils (Pratimarsh Nasya) 2 times – i.e morning and twilight.

8. Oil pulling therapy- Take 1 tb spoon sesame or coconut oil and Swish in mouth for 2 to 3 minutes and spit it off. Later rinse mouth warm water. This can be done once in a day or twice, during dry cough or sore throat

9. Steam inhalation with fresh Pudina (Mint) leaves or Ajwain (Caraway seeds) can be practiced once in a day.

10. Lavang (Clove) – take clove powder combined with natural sugar or honey for 2-3 times a day if patient suffer from cough or throat irritation.

These measures usually treat ordinary dry cough and sore throat. However, it is best to consult doctors if these symptoms persist. Final words- Stay home and stay safe and remember health is wealth. Take an oath to protect your health and adopt Ayurvedic lifestyle. Do not panic.