The immune system | How to fight against virus

The immune system keeps the gut in the healthy state always, and the digestive enzymes do their ascribed work efficiently.

The idea of having stronger immunity is always welcome.

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. The immune system in our body is an ability to protect us against disease; system that including the thymus and bone marrow and lymphoid tissues which protects the body from foreign substances and pathogenic organisms by producing the immune response. A bodily defence response is an immune reaction of the body which recognizes an invading substance; such as an antigen: a virus or fungus or bacteria or transplanted organ, and produces antibodies specific against that antigen. The immune globin is a class of proteins produced in lymph tissue in vertebrates and that function as antibodies in the immune response.

Boost your immunity and keep the corona at bay

The vitamins and minerals boost the immune system. So, focus on nutrition that should be rich in vitamin (the fat-soluble vitamins A, D, E and K that dissolve in fat and can be stored in the body); vitamin C and D are water-soluble and need a fresh supply of both vitamins every day; and minerals and immunity builders such as garlic, ginger and turmeric are also helpful.

 One has to need an enriching diet with fibre every day to boost the immunity

Adequate sleep.

Nutritious diet.

Exercise often (yoga, running-walking, and others forms)

Immune system booster’s supplement

Avoid junk food

Drinking sufficient water a day

Vitamins 

Vitamin D, we get from the sunlight that plays a vital role in the body to build strong immunity and is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium and phosphate. Cow’ milk, mushrooms and sun exposure provide a sufficient amount of vitamin D.

The micronutrient such as zinc, iron, and magnesium, selenium (cottage cheese, Brazil nuts, cashew nuts, bananas, brown rice, baked beans) helps safeguard the body from infections.

Vitamin B originally thought to be a single vitamin but now separated into several B vitamins such as B1 (a b vitamin that prevents beriberi; maintains appetite and growth), B2 (a B vitamin that prevents skin lesions and weight loss ), B3 9, B4, B 5, B6 ( a B vitamin that is essential for the metabolism of amino acids and starch ), B7 B9, BC (a B vitamin that is essential for cell growth and reproduction ), B complex, B12 (a B vitamin that is used to treat pernicious anaemia), and B17.

Vitamin K, that helps in the clotting of blood.

Vitamin C having found in fresh fruits (especially citrus fruits, amala) and vegetables. Ambala is rich in vitamin C that helps the body from infections. According to Ayurveda ashwagandha, giloy and panax are herbs which help boost immunity.

Vitamin E is an important antioxidant that neutralizes free radicals in the body. Nuts like almonds, apricot and other dried fruits having contained high antioxidants help in boosting immunity.

Food(100g)	Proteins(g)	Carbohydrates (g)	Vitamins (over 10mg)	Minerals   100mg	Fats g	pH scale
Apples Bananas oranges	0.3 0.7 0.6	11.9 11.4 6.2	A B A, C	K K Mg   P  Cl K ca Mg P	- 0.2 -	3.30- 4 4.5- 4.7 3- 4
Cabbage raw Potatoes, baked tomatoes	1.9 2.6 0.9	3.8 25.0 2.8	B, C B, C A, B, C	K ca Mg p K mg P S Cl K Mg P S Cl	- 0.1 -	5.2-5.4 5.6-6 4-4-4
Lentils cooked Peas	7.6 5.8	17. 0 10.6	B A, B, C	Na K Ca mg P S Cl K Ca Mg P S Cl	0.5 0.4	6.3-6.8 5.8-6.4
Bread Rice	0.7 4.2 2.2	41.8 26.0 29.6	B - B	Na k Ca Mg P S Cl K Mg P S Cl K P S	2.7 0.3 0.3	5-6
Butter Cheese Milk Yoghurt, plain	0.4 26.0 3.3 5.0	- - 4.7 6.2	A A A -	Na K Ca P Cl Na K Ca Mg P S Cl Na K CA Mg P S Cl Na K Ca Mg P Cl	82.0 33.5 3.8 1.0	6.1-6.4 4.8-6.4 6.3-6.6 4-4.6
Nuts	16.9	4.3	A, B	K Ca Mg P S	53.5	6-7
Honey	0.4	76.4	-	Na K P Cl	-	3.4-6.1

Yoga can boost your energy and helps to be built up 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.

Asanas

Hal asana

Tad asana

Paschimottan asana

Sarvang asana

Shat karma

Vamana

Neti

Nauli Kriya

Padam asana: 

Find a quiet place and sit down on the ground with legs straight in front of you.

Fold the legs by placing the left foot on the right thigh and the right foot on left thigh.

Place both the heels as near to the abdomen as possible while knees touch the ground.

Rest hands on the knees with the palms facing upwards with the index finger touching the middle portion of the thumb, spine lengthening up.

Shoulders should remain loose and arms fairly straight.

Breathe naturally.

Sit in this asana for as long as possible.

Benefits:

Padam asana strengthens legs, waist, shoulders and spine resulting in good posture. Enhances the respiration rhythmically and balances the mind. It can help ladies with menstrual discomfort and sciatica. As well as restoring energy levels.

Bhastrika pranayama

The rapid succession of forcible expulsion is a feature of Bhastrika pranayama. Bhastrika word derived from Sanskrit, means bellows, just like as blacksmith blows bellows quickly to boost the flow of the wind to fire. Bhastrika removes expansion of the throat; strengthens the gastric fire, and has to be balanced Samana Vayu near navel area and all sort of diseases that may be caused by wind corrected. Most effective pranayama allows prana energy to break through the three Granthis (knot). Beneficial for the stomach as it tunes and helps to reduce the size of the stomach within a few days when done properly. The following is the sequence of Bhastrika kumbhaka that to be performed for removing toxins from the organs of the body.

Steps to follow

Sit in Padam asana or comfortable asana.

Close the mouth.

Inhale and exhale quickly for twenty times like the bellows of a blacksmith.

The hissing sound is produced when practised.

Continually expand and contract the chest while inhaling and exhaling.

Ten expulsions will be enough for a beginner.

 Take a rest for one minute after each expulsion.

 Repeat a further 3 times.

Benefits

Bhastrika makes respiration easier and strengthens the heart and lungs; purifies the blood. Prevent, correct and delays the ageing process and promotes longevity, and likewise induces sound sleep along with checks on the fatigue and tiredness of the body. Improves the stamina and immunity to withstand physical and mental disturbances.

Pranayama 

Abdominal breathing 

Sit comfortably in a quiet place with your hand on the thighs.

Breathe out and pull the stomach toward the spine slowly.

Breathe out through the mouth slowly and taking your time.

Relax the stomach and go back to its normal position.

Relax the chest and sternum (breastbone) and be observant during exhaling.

Breathe in through the nose and keep the chest calm and force-free.

Breathe down to the diaphragm.

The abdomen expands on all sides, except in front.

Be mindful, breathe in and out takes equal times.

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.