TIPS from AYURVEDA to boost your immune system (and stay virus free over the holidays).
It’s the time of the year again…cold, flu and virus season
A robust immune system is essential for protecting yourself and your loved ones during virus season.Ayurveda offers a refreshing approach to health that emphasizes simplicity and prevention. Ayurveda recognizes that when life becomes complicated, remedies need to be simple.
Instead of merely treating symptoms, Ayurveda addresses the root cause of health issues. Its remedies are designed to be practical and accessible, making wellness achievable for everyone. By taking mindful, easy steps toward better health, you can strengthen your body's natural defenses.
The key is not to wait for illness to strike but to proactively support your immune system through intentional, simple practices that nourish and protect your overall well-being.
Food Tips from Ayurveda
EAT HEALTHY - Foods like cheese, yogurt, and sauerkraut support gut microbial immunity and keep you healthy. In addition, food items like black pepper, coriander seeds, garlic, ginger, oranges, broccoli, sprouts, lemons, and strawberries can help keep your immunity up. In Ayurveda, good digestion or strong digestive fire plays a vital role in fighting diseases.
Fresh ginger, mint, cinnamon, and fennel tea help digestion.
HYDRATE! Staying hydrated is vital to washing toxins out of the body. Drink 2-4 cups of warm water (I like a squeeze of lemon) first thing in the morning to flush the body and promote a bowel movement. Then, sip warm or hot water throughout the day (every 15 minutes) to keep the mouth and throat moist and flush toxins.
Avoid cold, sweet, and fried foods. Drinking or eating cold foods reduces digestive fires, which is bad for your overall health. Heavy and fried foods are difficult to digest, so avoid them. Enjoy sweet root vegetables, broths, and soups.
Chywanprash—According to Ayurveda experts, eating a tablespoon of chywanprash daily enhances immunity and may help prevent the spread of the virus. It tastes great, and kids love it! Coronavirus primarily affects the lungs and respiratory system. Eating a tablespoonful of Chywanprash daily enhances immunity, precisely that of the lungs and respiratory system. Click HERE for my favorite from Banyan.
Tulsi (holy basil) is a traditional Indian herb with excellent medicinal and therapeutic benefits. It contains strong expectorant and antitussive properties, which work from the root to remove phlegm and irritants and suppress the cough, thereby treating chronic respiratory problems. Tulsi water also contains several anti-allergic and anti-inflammatory properties, which can help with colds and related infections.
Click HERE for Tulsi Echinacea Tea.
Tumeric (fresh or powder) boosts the immune system and supports digestion. I add it fresh to smoothies and sprinkle the powder on roasted veggies, salads, and soups. The more, the merrier. Click HERE for Turmeric powder.
(Use "PAULA15" for 15% off).
SLEEP
The BEST medicine there is. 😉
Sleep
SLEEP - Sleep is nature's most powerful medicine. When your body is in rest, NOT digest mode, it can do what it's designed to do: "clean house." Eating dinner early and/or keeping it light allows your body to shift into its natural cycle of detoxification, regeneration, and repair during sleep (only if NOT digesting food), particularly during the crucial hours between 10 PM and 2 AM. Click HERE to read my Blog.
In addition, sleep deprivation can significantly impact your health. During sleep, your body produces vital immune system proteins called cytokines, which act as antibodies to fight infection and maintain overall wellness. This makes quality sleep one of the most fundamental requirements for good health.
Self Massage
SELF MASSAGE, called abhyanga in Ayurveda, calms the nervous system, reduces stress, and supports immunity. A base oil like cold-pressed, organic sesame oil (not toasted) is perfect for most bodies this time of year. Adding essential oils is a bonus. I recommend essential oils such as frankincense, lavender, clary sage, ylang-ylang, bergamot, jasmine, and basil to calm the nervous system and manage stress.
Take warm baths in the evening - Epsom salts and warming essential oils like ginger, cardamom, eucalyptus, rosemary, cinnamon, cedar, pine, basil, and juniper are another lovely way to calm down the nervous system, relax and melt away the tension of the day, and CNN.
Click HERE for my favorite Sesame oil for self-massage.
Meditation & Pranyama
MEDITATION and PRANYAMA help calm the mind and center your chakras. They also minimize several risk factors associated with an impaired immune system, such as reduced blood pressure, better function, and strengthened immunity. Regular practice of mindful meditation can help the mind send the right messages to the body and act accordingly. It also helps fight oxidative stress, which again dampens your immune system. Click HERE to read my BLOG on Meditation.
PRANYAMA—Deep conscious breathing through the nostrils increases levels of Nitric Oxide in the body. This is a crucial factor in the destruction of viruses and parasitic organisms. Therefore, teaching kids to breathe in through the nose and out through the nose also protects against viruses.
Yoga
YOGA- Inverted yoga poses increase lymph circulation and drain germs from your body. For example, when your head is below your heart - uttanasana (standing forward bend) or sarvangasana (shoulderstand), the lymph moves into the respiratory organs, where germs often enter the body. When you return to an upright position, gravity drains the lymph and sends it through your lymph nodes for cleansing.
Nasya
NASYA is a therapeutic nose, throat, sinuses, and head treatment. It can be done by simply putting two to three drops of sesame oil in each nostril and sniffing it. This will lubricate the nasal passage and throat and strengthen the inner mucus membrane to keep away foreign bodies. If you don’t have a dropper, use a Q-tip soaked in oil and generously swab the nose lining. Click HERE for Banyan’s best Nasya Oil.
Wash Hands
WASH HANDS—According to the World Health Organization (WHO), the most effective way to protect yourself against viruses is to frequently clean your hands with an alcohol-based hand rub or soap and water.
Clean hands are a powerful bridge between science and mindful living. While soap and water physically break down viruses and prevent them from entering through our eyes, nose, and mouth, the act of handwashing can also be transformed into a moment of intentional self-care. This simple yet profound practice combines the scientific power of breaking viral transmission with an opportunity for a mindful pause in our busy day. When we approach hand hygiene as both a protective ritual and a moment of presence, we're not just safeguarding our physical health—we're honoring our whole well-being and our connection to the community around us. It's a beautiful reminder that sometimes the most effective wellness practices can serve both our practical and spiritual needs, making the everyday act of washing our hands a perfect blend of protection and mindful living.
Detoxify
DETOXIFY/ CLEANSE - Your body has an incredible ability to cleanse and heal itself, but it needs proper support. When you're constantly digesting food, feeling stressed, or not properly nourished, your body can't efficiently remove toxins or maintain strong immunity.
To help your body cleanse and restore, try these simple strategies:
Dedicate one day per week to consuming primarily liquids like soups, juices, and smoothies. This gives your digestive system a much-needed rest. Practice intermittent fasting by spacing meals and avoiding constant snacking. Allow at least three hours between meals for your body to complete digestion.
Most importantly, give yourself 2-3 hours after your last meal before going to bed. An empty stomach at night allows your body to shift into its natural detox mode, focusing on clearing accumulated toxins and supporting overall healing. When your body isn't actively digesting food, it can direct energy toward cleaning and repair.
One last thing…
Knowing what to do to help and support you is KEY to safeguarding yourself and your family against ALL viruses. However, it’s also essential to look at what is NOT supporting us that may need addressing.
For example:
• Not managing stress daily, i.e., lack of exercise, quiet time, meditation, enjoying nature.
• Eating processed, fast foods, refined alcohol, sugar, and nutritiously “dead foods.”
• Burning the candle on both ends- getting less than 7-8 hours of sleep for adults and 8-10 for teens and kids.
• Not practicing proper hygiene.
• Eating late and heavy at night (close the kitchen at least 2-3 hours before bedtime).
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