After almost twenty years of searching, I believe this is the only way to really improve your immunity easily. I have eaten healthy diet and tried numerous supplements, but nothing beat the sleep. If you’re having trouble sleeping, try melatonin and other sleep-promoting supplements before going for sleep pills. If you really want to shorten the duration of your sleep, then try take up meditation, for, meditation is deeper and beyond sleep!
EATING A PLANT-BASED WHOLEFOOD DIET
Plant-based and wholefood diet would give you more all rounded nutrients that body requires to stay healthy and relaxed. A nutritionally depleted body would not have a strong immunity. If you think your diet is less that ideal, do consider supplement it with good quality multivitamins, minerals and phytochemicals.
AVOID EXCESSIVE CONSUMPTION OF SUGARS OF ALL FORMS
Sugar is an immune suppressor, it is said that a 100g of sugar(s) can suppress your immune system for up to 50% for several hours. It also depletes the vitamins and minerals. It dulls your white blood cells, so that they can’t do their protective job efficiently.
KEEP YOUR BODY WARM
Generally speaking, the lower your body core temperature, the lower the innate immune response to viruses’ attack.
“We found that the innate immune response to the rhinovirus is impaired at the lower body temperature compared to the core body temperature,” said Prof. Akiko Iwasaki, an immunobiology expert at Yale University.
The researchers compared the immune response to rhinovirus when cells were incubated at 37°C, or core body temperature, and at 33°C. The study also strongly suggested varying temperatures influenced the immune response, rather than the virus itself. The study was published in the Proceedings of the National Academy of Sciences. Therefore, keep your core body temperature @ 37°C. If you constantly feel cold and core temperature is on the low side, going to SPA or do warm foot bath might help. If you are in Singapore, our GINGER HERBAL STEAM would help to keep your core body temperature high.
Studies show meditation improves immunity. “Mindfulness” – the state of meditation, due to its effects on attention and motional regulation, body awareness, and sense of expansion of self, suspension of time and space can help to reduce the stress that is the immunity’s suppressor. Search online to know more of the benefits that meditaiton could bring to you, or come to our regular lunchtime stretching and meditation classes conducted in Mahota Commune, Singapore
Foods & Substances that help to strengthen the immunity
Elderberry has high amounts of vitamin C. Vitamin C helps increase overall immune system activity. Elderberry also has the ability to protect the mucous membranes, this anti-inflammatory effect does protect people from colds, flu and respiratory tract problems.
It an excellent source of antioxidants and anti-bacterial compounds. Coupled with high level of vitamin C, it is a good immune boosting.
Ginger contains gingerol, a natural anti-inflammatory compound and its anti-bacterial effect helps prevent virus attack on throat and mouth.
Garlic: Raw garlic is a strong immune booster and bacterial killer, however, if you don’t like the smell and the aftertaste, why not try the fermented black garlic?
Vitamin D is sometimes called the “sunshine vitamin” — a natural vitamin that is formed when our skin is in contact with sunlight. However, if you don’t have sufficient exposure to sunlight, supplementation is recommended, especially, if you frequently have respiratory tract problems.
You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
One of major functions of vitamin D3 are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
A fat-soluble vitamin that is well known for beauty effect, however, it is also a must for strong immunity as it is essential for building healthy cells.
Even though much of the research does not show that vitamin C would stop a cold or flu, but it does reduce the seriousness due to its anti-inflammatory properties. It is better to take vitamin C for prevention. Mostly found in citrus fruits, berries, and greens.
Wonder why human need vitamin C and and how much, read this excellent article…
Using good bacteria to fend off the attack of bad bacteria and virus. Probiotics help to protect your guts, body and skin, and also to prevent the overgrowth of unfriendly micro-organism. This is an important concept. Our intestines are home to numerous probiotics, unfortunately, if you take antibiotics (both knowingly or unknowingly) you need to replenish it from food or from supplement. Eating fermented food like yogurt, kefir, sauerkrault, tempeh kombucha etc will help to improve your intestinal flora. Probiotics supplements are generally available in the market.
Since we have trillions of friendly and unfriendly bacteria and other micro-organisms in our intestines, why not bolster the existing probiotics with prebiotics since your body is already used to their present? Afterall, the ingestion of probotic supplement orally might not be that ideal, since its composition might not be “optimized” and tailored to individual needs! Stachyose, an essence extracted from Stachysfloridona, an edible vegetation grown on highland of 2,400 metres above sea-level in an unpolluted environment, is a very potent prebiotic extract. Stachyose will not be destroyed or absorbed in human intestines, instead it can accelerate the proliferation speed of probiotics by as much as 40 times when it reached the large intestine.
Herbal Oil that strengthens the immunity and general well being
The protective power of Farnesol is scientifically proven and widely known for its potent anti-inflammatory properties in the prevention of lung cancer. It triggers apoptosis which is killing of cancerous cells. With 10x more than the normal content of Farneol, avita’s Farnesol Magnolia Herbal Essential Oil is a must-have in every household.
Reduce harmful effects caused by PM2.5
Protects mucous membrane
Eliminates bacteria and viruses and alleviate symptoms of asthma
Inhibits formation of“Biofilm”
Protects respiratory functions
Good for chronic respiratory infections
Helps reduce sinus infections and lung congestion
Anti-allergic and boosts immunity
Essential Oils that strengthen the immunity
Cinnamon is probably one of the strongest anti-bacterial essential oils with some anti-fungal properties. Excellent for adding to cleaning products in small amounts and avoid using directly on the skin.
Lemon has been shown to be useful in treating influenza viruses, E. coli and some Staphylococcus (Staph) strains.
Eucalyptus is invaluable to help treat the symptoms of colds when applied to the chest and feet. A steam inhalation can help clear congested sinuses. Effective against flu, E. coli, some Staphylococcus strains and Candida albicans.
Rosemary is helpful for respiratory illness and is an excellent warming oil that clears the sinuses and ‘foggy head’, shown to be useful treating bacterial and fungal infections and has mild anti-viral properties.
Tea Tree is a very strong anti-septic oil. It has been shown to be effective to treat viral infections of the digestive system, Candida albicans and a strong anti-bacterial action against E. coli, some Staphylococcus and Salmonella strains.
Clove Bud is a powerful anti-bacterial and useful for treating bacterial infections that affect the digestive system amongst others.
This article is prepared and edited by Edwin Low, the veteran health advocate, yoga and meditation facilitator based in Singapore
Immuno CPX is a supplement developed by Taiwan Medical University in collaboration with Japan Genetic Research Institute. It is used as an adjuvant therapy for people receiving chemotherapy, surgery and/or radiation therapy. It modulates immunity, enhances the efficacy of chemotherapy, and helps alleviate post-chemotherapy symptoms. If your immunity has already been seriously compromised, please consider this one.
OTHER HABITS & SUBSTANCES FOR CONSIDERATION
Practise social distancing. Avoid crowded and enclosed space. If you must be there, wear mask!
Wash hands with Soap.
Flush nose, eyes & throat. For the virus to launch an attack, it needs to attach to the epithelial tissue for sometime. So flushing regularly would help to clear away viruses before they take a foothold on the tissue.
Keep yourself hydrated
Non-alcohol cleanser: Nano Silver Spray
HOW TO GET BACK YOUR LUNG CAPACITY (AFTER LUNG INFECTION?)
Practise deep breathing regularly. In yoga, we have yogi total breath, cleansing breath, lung expansion tapping, breath retention exercises and diaphragmatic excitation exercise to improve breathing capacity and efficiency.
When one folds both hands, bringing them to touch the Ajna Chakra, and subsquently the Heart Chakra (Anahata Chakra), and utter the word: Namaskar, one is acknowledging the respect of (all) existences and see all the creations as one. Each and every creation has its unique place in the Universe. Nothing is more superior or inferior: everything is unique with equal right to exist and flourish.