We’re now spending a lot of time online with the covid-19 outbreak, trying to find out how to increase immunity naturally at home. With so much information floating around, you need to filter the information and get only expert views on what you can do at home.
Watch Dr. Sofia Kothare explain how you can increase immunity with yoga and exercise, naturally using strong immunity food, home remedies and other small lifestyle changes.
HOW CAN YOU INCREASE IMMUNITY NATURALLY AT HOME?
Q. What are the top three strong immunity food groups to eat for boosting immunity?
A. Diet is essential to boosting immunity. Here’s what you need to be eating:
Vitamin C – Eat Citrus Fruits
Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Vitamin A – Red, orange and green foods are your friend!
Vitamin A has multiple functions. It is important for growth and development, for the maintenance of the immune system, and for good vision. Foods rich in carotenoids, which are basically in red, orange and green pigmented foods, are good for reducing inflammation when your immunity is down.
Vitamin E – Choose spinach, ginger and other leafy greens
These are nothing but power packed antioxidants. Vitamin E also enhances immune function, by increasing oxygen flow, and removes potentially damaging oxidizing agents in a living organism.
Q. How can I boost immunity with yoga?
A. Here are the asanas you can follow to boost immunity:
Salute to the Sun (Suyra Namaskara)
Sun Salutation completes a cycle after 12 poses, of which the integral part is inhalations and exhalations. If done correctly, it can help in the proper functioning of your lungs. Along with that, the amount of fresh oxygen supplied to your blood also increases. This releases carbon dioxide and other gases from your system and detoxifies your body.
Sitting and Breathing ( Pranayama)
Allowing yourself to relax and breathe deeply can help reduce stress hormones, heart rate, and nervous system distress (which all supports strong immunity). Breathing through a U-shaped tongue for a minimum of three minutes is believed to help reduce a fever.
Half Lord of the Fishes (Ardha Matsyendrasana)
Spinal twists decompress and nourish the spine, but they can also help a lot with our body’s internal functions, including our immune system. The theory behind twists helping our immunity is that improper digestion causes toxins to build-up. These nasty toxins send the body out of whack and have the potential to create infection or inflammation. Yoga poses that gently compress, twist, or stimulate the stomach can help with digestive issues.
Forward Fold (Uttanasana)
Forward Fold is the perfect gentle inversion to boost immunity. Inverted postures and forward bends bring prana and blood flow to the sinuses, which can help ease congestion. Sinuses and our mucus membranes are our body’s first line of defense against infection, so keeping them healthy can boost our immune system function.
Q. What are some home remedies that can increase immunity naturally?
A. Sleep for 7-8 hours, drink lemon, honey, ginger and turmeric with warm water. Make a batch of chicken soup. Introduce workouts a part of your weekly regimen. And don’t forget to soak up some sun and laugh a little (or a lot).
Q. What changes can I bring to my lifestyle habits for immunity increase?
A. Quit Smoking Cigarettes
As you know, germs that are spreading, are directly affecting the lungs. The health benefits of quitting smoking are almost immediate, because your lungs and cardiovascular system begin repairing themselves within minutes of your last cigarette. Within days, your lungs will work better and you should be coughing less, feel more energetic, and have less shortness of breath. You’ll also reap confidence-boosting rewards like fresher breath, younger-looking skin, and an end to that unpleasant tobacco smell on your clothes.
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