The immune System Episode # 3 |How to fight against virus |How Yoga and nutrition help us

Adversity is a part of life, and being resilient is essential for defeating challenges. Facing difficult situations, and helping others can cultivate resilience. The unprecedented times, now we are witnessing and becoming a part of the historic war waged against an unknown disease COVID-19 pandemic sweeping the world, growing concern about the unprecedented extend of coronavirus outbreak in the world. The most of us in self-isolation or quarantine, the hard time we have ever seen before constrains all of us to stay home and the pressures put on our mental and physical health also, what will next. 

How will this crisis change the world, no one knows; and this is a crisis like no other. How to thrive in isolation? We should focus on our health as a priority to acquire immunity. Immunity is the biggest ally in the fight against coronavirus pandemic. Studies show that weakened immunity is more susceptible to the worst outcome. Immunity is the condition in which an organism can resist disease or the state of not being susceptible. Good physical health supports good mental health and these factors entirely depend upon our healthy eating habits, regular exercise or doing yoga and adequate sleep can protect us from any diseases and protect us against the stress of hard circumstances. Suffering from depression and anxiety only which impair physical and emotional health.

The best nutrition in every phase can help us to avoid common health problems.

Health issues like obesity, hypothyroidism, depression, hypertension, cardiovascular,diabetes and cancer have become common diseases affecting all age groups.

High consumption of fruit, vegetables and protein-rich foods is linked to lower memory loss, co-morbid heart disease and diabetes. The requirements of nutrition keep changing according to phases of age depending upon health conditions. Adults in their twenties continue to build bone mass; so, consuming 1100 mg of calcium every day is required to reach the proper strength of the bones. Adults in forties-above have more fibre-rich, moderate potassium and ensure include vitamins A, C (lemon, red pepper, kiwi, tomato and guava) and E (hazelnut, peanut, butter and salmon fish) in their food. The metabolism (the organic processes in a cell or organism that are necessary for life) slows down during this period and provokes high blood pressure may start. Adults in fifties-above as studies have shown are unable to produce hydrochloric acid in their stomach; therefore, vitamin B12 may help them.

Indicators and deficiencies of vitamins are 

Cracked lips issue deficiencies of vitamins B6

Bleeding gums issue deficiencies of vitamins C

Teeth grinding (vitamins B5)

Constipation and diarrhoea (magnesium)

Throat and chest infections occur deficiencies of vitamins A

Having dark skin, often become sick, flu and overweight (Vitamin D)

Muscle pain, weakness, visual disturbances (Vitamin E)

Bruises easily, get small blood clots, dark stool and bleed in mucous (vitamin K1 and K2)

The principal focus to be fundamental nutrients

Calcium is a word derived by Sir Humphry Davy in 1808. Calcium is a vital component of most plants and animals. Good source of calcium includes milk, porridge, leafy green vegetables, grains, tofu, green beans, cabbage, garlic, sea vegetables and fish, orange and cereals. Ensure to get adequate magnesium and vitamins (D and k) a day so that calcium work properly. Vitamin D functions as a hormone, and body cell has a receptor. Vitamin E helps keep the immune system healthy while vitamin K produces the protein.

Protein any of a large group of nitrogenous organic compounds which are essential constituents of living cells that consist of polymers of amino acids and essential in the diet of animals for growth and repair of tissues; and, can be obtained from meat, eggs, milk and legumes.

Iron plays a vital role in the transport of oxygen by the blood. Any deficiency of iron produces anaemic issues; men need 8 mg iron, and women 18 mg every day, and if pregnant need more iron 28 mg and nutrient B12 to avoid anaemia, depression and personal-issues.

Yoga can boost your energy and helps keep strong immunity

Yoga comprises of asanas, pranayama, mudras, shat karma and meditation; and you can adopt particulars set of asanas, pranayama and meditation for a day to do, all depends on your will.

Shat-karma

Vamana

This is done in the morning and ensure your stomach is empty. Drink three to six glasses of lukewarm water with little salts to be added, and feel up create a feeling of nausea. Contract the stomach a little. 

Bend forward and contract the stomach, place left hand on the stomach as for the support.

Massage the root of the tongue with three fingers of the right hand to induce vomiting. After some time, it becomes easy to empty the stomach.

Neti

Doing of Neti is the purpose for cleaning of the nostrils' passage so that regulating the breathing. Neti cleans the skull, the brain, mouth and sharpens the eyesight, and cures all types of problems related to the organs above shoulders; and long-strong and shiny hair would benefit from this technique. Neti suits a remedy for all the diseases that result from colds-flu. The French Academy of medicine acclaimed that by practising Neti regularly beneficial results are seen in all such cases. Dr Glorger Gantier states that Neti is a panacea and cures deafness, headache, snoring, asthma and eyesight.

Our body works within a pH range of 7.0 to 7.8; all organisms can survive only in a narrow range of pH (7.0 to 7.8) scale; digestive system and tooth decaying depend on the ph scale. Bacteria present in the mouth produce acids by the degradation of sugar and food particles remaining in the mouth after eating. It is worthwhile to rinse the mouth with water or use kinds of toothpaste to clean the teeth and neutralise the excess acid to help prevent tooth decay.

 Rubber Neti, Jal-Neti, Gajkarni-Neti and Siddha-Neti are practised with a little salty water as it possesses the same pH-7 that will obtain the same outcome.

Asanas

Vajra asana: 

Sit with the legs folded back and keep the soles of the feet on both sides of the anus while keeping the knees together; meantime keep palms on the knees, and keeping in mind that head, neck and waist should be straight in the line. Look front, the body’s whole weight is put on the knees and ankles while the arms and shoulders are relaxed. Do it for five minutes.

Benefits: 

Doing after a meal immediately Vajra asana helps good digestion and if done for ten minutes-more; Muscular pain in the knees, legs, toe and thighs decrease. 

Hal- asana makes the body strong and flexible as it in flow more blood in the neck area to which further balances the hormones, and it makes easy body-growth, metabolism, keeping body temperature and heart rate in balance within the body. 

                            Steps to follow

• Begins with lie on the floor with arms along the body and keeps legs close.
• Stretch your legs outward the sole of the feet; keeping the legs straight.
• Stretch and lift the legs up-towards head gently, and waist also from the ground
• Support the waist with hands as elbow remains on the ground if you are a beginner.
• Rest the toes on the ground behind the head and keeping the legs straight.
• Arms remain on the ground/floor.
• Breathe naturally during the asana.

Pranayama

Close the right nostril with the thumb of the right hand.

 Breathe in slowly and filling the stomach with the air as it comes from your left nostril.

 Ensures stomach will be expanding outside as filling the air in it.

Close the right nostril with the right thumb and breathe in -out from left nostril for 10 breathes and ensure the stomach expands during inhalation and contracts during exhalation.

Now close the left nostril with the ring finger and small finger as well and hold the breath comfortably.

Exhale slowly from the right nostril by keeping your left nostril closed with small and ring finger.

 Now breathe in and out from the right nostril for 10 breathes.

Close the right nostril and hold the breath comfortably

 Exhale slowly from the left nostril.

Repeat all the above steps three times, and ensure that the last breath you take is exhaling from your left nostril.

Relax for some time.

 Meditation

Ten minutes of keeping in deep meditation are equal to six hours of sound sleep and where oxygen consumption falls to its lower level in meditation proved good results. 

Breathe becomes composed and calm during a meditation session. Meditation increases tissue mass in the area of the brain of controlling impulses and maintaining attention swiftly, increased thickness in the state of the brain is accountable for body awareness, enhanced focus and stress management and keeps the amygdala in balance. There is a direct relationship between the breath and the senses.

• Find a quiet place and sit down in comfortable asana, spine lengthening up.
• Close your eyes and bring your attention to the flow of your breathing and be aware of the feeling of the air hot or cold against your nostrils above lips and below nostrils, as you inhale.