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Vishnu gives 8 ways in which the immune system can be well maintained.
1) Salads, they are nature’s multi-vitamin. Have a big bowl of salad before lunch and if possible, before dinner as well. This is the simplest and the most effective tip to eat healthily. If you had to make just 1 change from this course, please make this change.
2) Smoothie is another way to have vegetables in liquid form. There are hundreds of tasty recipes. You can have 1 fruit also in the smoothie.
3) Sprouts, they are far more nutritious than their cooked or dry counterparts. “Living bodies need living foods” and there can’t be more living food than sprouting. When the process of sprouting takes place, many reactions take place in the seed to begin a new life. Proteins get pre-digested, saving our body a lot of work. Many enzymes are activated, which are extremely useful for our body.
4) Superfoods, Foods which are super rich in nutrients. Some other Superfoods we would recommend are wheatgrass, millets, seeds, turmeric along with Chia seeds & spirulina. The Institute for Functional Medicine reports that curcumin found in turmeric to be one of the natural compounds “to have the best potential to act as COVID-19 Mpro inhibitors”.
5) Seeds and Soaked nuts: A better way to eat them is to grind them and mix with some food/drink item. They are low in carbohydrates and the combination of healthy fat and high fibre content makes them a great food for weight loss.
6) Supplements, some supplements are required to fill the gap. They are not a substitute for good nutrition, but only a supplement, hence the name. They can never cover up for a bad diet, but make a good one, great.
7) Sleep. It’s important to get a good 7 hours of sleep every day.
8) Avoid Stress, stress is known to weaken your immune system, Vishnu recommends breathing exercises and meditation. Even 5-10 minutes play a big role in reducing stress.
BONUS TIPS: Drink 2-3 litres of water & exercise for 20 minutes daily.
All the above tips will not work if you have excess weight. Multiple studies have linked obesity with severe coronavirus disease. Dr Manickam, a gastroenterology specialist from Carmichael, California says, “Obesity decreases the body immunity. No matter how much Vitamin C you take, as long as you are obese, it is like filling a bucket with water when there is a big hole at the bottom.”
Every extra kg of body weight increases the load on your immune cells. Excess fat around the waist is linked to chronic low-grade inflammation. People who are overweight carry extra weight on their chest that compresses the lungs leading to breathing problems. As COVID-19 is mainly a respiratory disease, excess weight makes the problem worse. So, if you have excess weight, the first thing you need to do today is to decide to lose excess weight. Nothing else will help you more.
Vishnu hopes that you take 10 minutes after the video and plan how you can incorporate these items to your life. If the entire list is overwhelming, start with baby steps but make a plan on how you will progress with time. Write down your plan and your commitment.
You are just 1 step away from completing your course and earning your certificate. Great job!
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