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Introduction
The immune system can be easily compromised due to cold weather in winter. During this season people are more susceptible to respiratory and skin-related illnesses. Strengthening your body’s defense mechanism with Ayurvedic immunity boosters is essential for staying healthy. Ayurveda emphasizes a comprehensive approach by incorporating panchakarma therapies, internal medicines, diet, and lifestyle changes to enhance immunity naturally. In this blog, we’ll explore some of the best foods for boosting the immune system, lifestyle, and dietary changes to help you stay resilient against winter ailments
Immunity as per Ayurveda
Vyadhikshamatva refers to the body’s innate immunity for disease prevention and recovery. The body’s resistance is crucial for preventing and overcoming diseases, highlighting the importance of a robust immune system for overall health. Maintaining a balance of tissues and promoting vitality through healthy lifestyle choices is essential for enhancing innate immunity.
Vyadhikshamatva (immunity) is crucial for preventing illness, as environmental stressors like cold temperatures and dry weather can compromise immune function during winter. Ayurveda practices emphasize the importance of Ritu Charya (seasonal regimen) and Dina Charya (daily regimen) to enhance Vyadhikshamatva, which includes dietary adjustments, lifestyle changes, and the use of Rasayana (rejuvenation therapies).
Ayurvedic immunity boosters
Ayurveda emphasizes a multi-dimensional approach to immunity, considering factors like Rasayana therapies, diet, lifestyle, and mental health.
In Ayurveda, Rasayana therapies encompass a variety of treatments, including herbal formulations, Ahara Rasayana ( nourishing foods that enhance vitality), Achara Rasayana (lifestyle modifications and ethical conduct to promote mental and physical well-being), and therapeutic techniques like Kuti-praveshika Rasayana (individuals stay in a specially prepared cottage while undergoing treatment) and flexible approach that can be integrated into daily life without much restriction. These treatments aim to enhance Ojas (vital energy), improve immunity, and promote longevity. They are categorized into two main types – maintaining health, and treating diseases.
Ayurveda therapies like Abhyanga (oil therapy), Swedana (sudation), Vamana (therapeutic emesis), Virechana (therapeutic purgation), and Vasti (enema) can be administered depending upon the strength of the patient. Rasayana’s effectiveness improves with these Panchakarma therapies, enhancing bioavailability, promoting balance of doshas, eliminating toxins, and preventing disease progression. Winter is an ideal season for healthy individuals to undergo Panchakarma therapies, as the body’s physical and digestive strength is at its peak. This can be followed by rejuvenating medicines and food consumption to promote long-lasting health.
Best Foods for Boosting the Immune System
A balanced diet plays a crucial role in maintaining immunity. Consuming the food mentioned below is recommended for healthy people. People suffering from any disease should consult an Ayurveda physician before incorporating these in their diet. Following are a few recommendations –
- Cow’s ghee, and butter are known for their nourishing properties and promoting overall vitality. Consume them in moderation along with your diet followed by drinking warm water.
- Warm milk is rich in nutrients, and nourishing tissues thus imparting strength. Mix warm milk with a pinch of turmeric and drink it on an empty stomach in the morning or before bedtime to prevent seasonal respiratory issues and allergic sneezing.
- Rice, barley, and millet provide essential nutrients and energy to the body and can improve vitality. Preparing gruel using them is beneficial.
- Pomegranates, apples, gooseberries, oranges, lemons, raisins, and dates enhance immunity due to their nourishing and hydrating properties. Consume seasonal fruits along with a pinch of salt to prevent sore throat.
- Almonds and sesame seeds are rich in healthy fats and nutrients that rejuvenate your body. Preparing dry fruits laddu using these along with dates, and honey and consuming 1 daily can be beneficial. NOTE: Diabetic patients should avoid consuming this.
- Processed, refined, and red meat should be avoided as they can lead to chronic inflammation and disrupt immunity.
- Reduce consumption of cold food like ice cream, candy, and refrigerated drinks during winter. They take longer to digest and can disrupt the balance of doshas, increasing vulnerability to diseases.
- Turmeric, ginger, black pepper, cardamom, betel leaves, and cinnamon enhance immunity and are anti-inflammatory. Using these for preparing flavored rice or seasoning dishes is beneficial.
- Consuming vegetables like spinach, garlic, onion, ridge guard, and bottle guard provides essential vitamins and minerals that boost immunity.
- Prepare soup with vegetables, garlic, ginger, pepper, and seasonal spices to nourish the body, keep yourself warm, and improve immune function.
- Khichdi prepared using fried moong dal, jeera, black pepper, rice, etc is easy to digest, warming in nature, and can prevent seasonal colds and flu.
Lifestyle Changes to Support Immunity
Ayurveda recommends adapting your daily routine to seasonal changes and incorporating lifestyle adjustments to support immunity. Here are some effective ways:
- Engage in moderate physical activity to improve circulation and overall health. Practices like yoga and walking are beneficial for maintaining balance and enhancing vitality.
- Ensure sufficient and quality sleep to allow the body to rejuvenate and restore energy levels, which is crucial for maintaining vitality.
- Incorporate relaxation techniques such as meditation, deep breathing, and mindfulness to reduce stress, which can deplete immunity.
- Follow a consistent daily routine mentioned in Ayurveda that includes regular meal times, self-care practices, and seasonal adjustments to lifestyle.
- Abhyanga (oil therapy) with warm medicated oil improves physical strength thus enhancing immunity indirectly.
Conclusion
It makes a big difference in being healthy through the winter months incorporating Ayurvedic immunity boosters and the best foods for boosting the immune system into the everyday routine. By applying the principles of Ayurveda and mindful lifestyle adjustments, you can build resilience and enjoy a healthier and much more vibrant life. Start today to harness the power of natural remedies and heal your body and mind through the winter.
References
- Sitpal, N et al. (2022). Concept of Rasayana and its Role in Current Times-A Review. International Research Journal of Ayurveda & Yoga. https://doi.org/10.47223/irjay.2022.51213
- Sharav’eva, I L, Gein, S V (2022). Influence of acute cold stress on the secretion of IL-2, IL-4, IFNγ, IL-12 in vivo by mouse splenocytes. Medical Immunology (Russia) https://doi.org/10.15789/1563-0625-ioa-2383
- Prasad, A, Kumar, A (2023). SIGNIFICANCE OF VYADHIKSHAMATVA W.S.R TO IMMUNITY: A REVIEW. International Ayurvedic Medical Journal. https://doi.org/10.46607/iamj1011062023
- Singh, D et al. (2023). Common foods for boosting human immunity: A review. Food Science & Nutrition, 11, 6761 – 6774. https://doi.org/10.1002/fsn3.3628
- Bhutada, R et al. (2020). Immunity boosting diet during Covid 19. International Journal of Research in Pharmaceutical Sciences, 11, 832-838. https://doi.org/10.26452
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