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If body is a sacred kingdom, then immune system is the security guard. And we are the king or the queen who rules this body and it's our responsibility to make sure that the kingdom stays strong and flourishing in every way and so, the stronger the security guards, the safer the kingdom will be. Right ?
I think I don't have a super strong immune system, and I am constantly working on improving it. In this COVID season, having a strong immunity is a must. And I always wanted to write about how to improve the immune system in my blog at least for my personal reference. So, that I can make sure where I lack and what modifications in life are necessary to build a strong immune system for myself , my family and readers interested in the same. So, here starts the COVID special online class on immunity enhancing 😉😀.
Are you in ? Here we go...
What is an immune system ?
Immune system is the body's defense against infections/invaders and keeping the body safe and healthy.
Did you know ?
As precisely mentioned in kidshealth.org,"Many cells and organs work together to protect the body. White blood cells, also called leukocytes (LOO-kuh-sytes), play an important role in the immune system.
Some types of white blood cells, called phagocytes (FAH-guh-sytes), chew up invading organisms. Others, called lymphocytes (LIM-fuh-sytes), help the body remember the invaders and destroy them."
Main parts of immune system are:
- White Blood cells
- Antibodies
- Complement system
- Lymphatic system
- Spleen
- Bone Marrow
- Thymus
I only knew about white blood cells, antibodies and lymphatic system related to immunity. So,it is good to know there's more to it.Though I will not go into detail about it.Just the basics ..
And ,what I really want to know about is .......
How to improve the immune system
1.Get enough sleep - Our body heals and regenerates while sleeping. According to a review published in Pflugers Archiv European Journal of Physiology, "Sleep is a time when our body produces and distributes key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine)."
So, sleep deprivation weakens the immune system to defend any infections or diseases aptly and may also elevate the stress enhancing hormone called cortisol,making body weak and prone to diseases more quickly and slow recovery state.
As mentioned in this article, adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
To get enough sleep, follow the sleep hygiene :
- Limit any electronic screen time for an hour or two before bed, as the blue light emitted from phone, TV, and computer may disrupt the circadian rhythm, or our body’s natural wake-sleep cycle.
- Sleep in a completely dark room or very dim light.
- Go to bed at the same time every night.
- Exercise regularly.
- Avoid any violent or stressful books/conversations/ Programs.
- Listen to calm, peaceful,soothing music or any sleep meditation.
- Make 💕(Adults only !)😉
2. Do moderate exercise - Exercise (especially outside in nature) helps in releasing endorphins, the happy hormones and thus helps in managing stress and overall good health. As mentioned in this article in India times ,Ramya Kannan, a nutritionist and founder of Good Health, Chennai says,"Practicing a heavy intense workout for more than 45 minutes a day can
decline the immunity and it would take three days to build back the
immunity level. A moderate workout such as yoga or walking
is sufficient, as conserving energy is necessary during these times. Soaking in the sun for about 30 minutes each day is also crucial."
Strength training twice a week is also recommended.
3. Avoid excess medications - Excess medications can have serious impacts on liver, kidney and even reproductive organs and can hamper the immune system of the body. So, medical professionals suggests avoiding unnecessary medications as much as possible !
(Told you maa,paa and Honey P!!! #MyUltimateConcern 😔)
4. Maintain good hygiene - Many infectious diseases start after simply touching some contaminated surfaces and then touching back eyes, mouth or nose. So, it is very important to make sure to wash hands and face properly when needed, brushing, flossing, using mouthwash, nails neatly trimmed are some very simple measures we can practice daily. This way less exposure to germs, the stronger the immune system will be.
5. Manage your stress - Long term stress can suppress the immune system. Stress can cause inflammation and weaken the immune system. So, some stress reducing activities like watching comedy shows/Laughing out loud ,meditation, soothing upbeat music, journaling, drawing,cooking, traveling ,spending time with like-minded people etc, in fact, anything that would make one happy will help in coping the stress mindfully and strengthening the immune system thereby.
6. Eating well-balanced natural foods - A balanced meal consisting of healthy carbs, fats,fiber, proteins,vitamins and minerals ,basically good dose of organic vegetables and fruits ,lean meats,eggs, water etc will help in building good immunity and then there are specific foods that have an extra benefits to boost the immunity :
Other immune boosting practices are
- Avoid smoking
- Avoid alcohol or drink in moderation
- Avoid illegal drugs
- Limit sugars and too much salt
- Avoid processed foods, unhealthy fats, artificial foods, uncooked foods and old foods .
- Use any supplements carefully as per doctor's advice
- Take extra rest when sick for fast recovery.
- According to our vedas and puranas, praying while cooking and eating instills positivity to the food and then to the body.
- Drinking warm water throughout the day. I usually drink a warm water decoction of ginger pieces ,turmeric powder,pepper powder,tulsi leaves,curry leaf,fennel/cumin seeds every day.
So, these are some tips that I want to remind myself and for my family and share with readers, how to improve the immune system and stay healthy and strong without waiting for any pandemic to remind that. I believe our body is a gift from God and it is our duty to take care of it and having/creating a strong immunity is a blessing, must for protecting our body from germs/invaders and keeping it healthy and blooming under any circumstances.
Thought of the day/era
Someone rightly said,"You only get one body and one life on this Earth. Respect yourself and love yourself enough to take the best care of yourself."
May God bless us all, protect us and keep us safe from this pandemic or any deadly diseases per se .Looks like kisi alien ki buri nazar lag gayi planet Earth ko / evil eye of aliens on our planet Earth may be 👽😵😋😀 ...God ji,jal tu jalaal tu,abb aayi bala ko taal tu..AMEN!
Hats off and Special prayer to all our medical superheroes who are fighting hard day and night to prevent lives against this challenging disease/COVID and police officials who are reminding us about the safety measures whenever we are on the go, journalists/News Reporters who are updating us with all the COVID info all day and all world leaders who are doing everything in their stride unanimously to prevent,protect,help mankind from surviving this contagious disease and end this dark phase ASAP from our beautiful planet... and every human being who have no choice to stay at home but go out with some kind of leap of faith ,especially to earn their livelihood... #COVIDAvengersEndgameFinale 😎💪👊
United we stand....Praise the lord....This too shall pass soon....AMEN!!
Till then and always please take good care of yourself - Nourish in and out, wear mask, practice social distancing, wash hands and be cautious always...
REFERENCES:
- https://www.healthline.com/nutrition/how-to-boost-immune-health
- https://www.dabur.com/dabur-chyawanprash/how-to-increase-immunity.aspx
- https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/ten-simple-natural-ways-to-boost-immune-system/
- https://www.narayanahealth.org/blog/boost-immune-system-against-coronavirus-covid-19-infection/
- https://www.13wmaz.com/article/news/local/seven-ways-to-boost-your-immune-system/93-c3c67acb-68dd-4e1d-8e67-13b4c0d2e7d1
- https://timesofindia.indiatimes.com/city/chennai/covid-19-chennai-dietitians-tweak-these-local-foods-to-improve-patients-immunity/articleshow/77613154.cms
- https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
