Technically, immune system comprises of the white blood cells, antibodies, bone marrow, thymus, spleen and the lymphatic system. But its critically dependent on host of other systems in the body, namely digestive system that provides nourishment and strength to the immune system.
Within the digestive system, gut health determines digestion of nutrients and elimination of toxins. Poor elimination leads to inflammation which is the beginning of poor organ function and many diseases in body. Poor digestion leads to malabsorption, intestine related diseases and possibly autoimmune diseases as well. Also 90% of serotonin, the feel-good hormone, is produced in gut, and poor gut leads to feeling low, and brain fog etc.
- How to build your gut health
- Enhance diversity in flora – the billions of good bacteria that digest and assimilate nutrients and send them to the blood for nourishing the body. Eat diet with prebiotic, probiotic and whole foods. Restrict refined sugar, processed food, flour, salt and trans-fat.
- Ayurvedic Cleansing – yogic &panchakarma
- Yogasana, pranayama (breathing kriyas )
- Dhyana – Meditate daily
Food for Immunity &Gut
Follow Anti-inflammatory and anti – oxidant diet as suggested below:
- Phyto nutrients such as beets, carrots, broccoli, cabbage, kale, dark leafy, onions, sea veg, squashes (prebiotics)
- Whole fruits & Citrus fruits- resveratrol, flavonoids – grapes, berries, apples, oranges, pomegranate, plums for Vit C and anti-oxidants.
- Probiotics such as curd, fermented foods, apple cider vinegar.
- Healthy fats – EVO, coconut oil, ghee, nuts and seeds incl flaxseeds
- Whole grains & legumes – whole or sprouted – black rice, buckwheat, quinoa, millets
- Wild fish, cage free eggs, grass fed meat, Red wine/ dark choc/cocoa
- Supplements for Vit C, B complex, and D if required.
Maintain a healthy weight so that the body is functioning optimally and supporting the immune system.
- Manage Stress as it impacts digestion and absorption of nutrients. Its impact on gut creates a vicious cycle. And can cause depression, anxiety and Manage stress by incorporating a yoga/ workout routine that works for our body.
Meditate daily, morning or evening as per preference. Start small – with 5 minutes focus on breath, then build upto 20 min quiet time, where you focus on breath and be mindful of your thoughts and emotions as external to you. Try to detach from them and let them come and go.
- Have following Herbs, spices and teas for cleansing, calming and building lung and gut strength.
Giloy, Ginger, Black pepper, Tulsi, Turmeric, Mulethi, Ashwagandha, Shatavari, Neem, Brahmi, Boswelia Shallaki, Triphala, Amala, Kalaunji, trikatu, srilankan cinnamon, fennel, coriander, black pepper, Coriander, peppermint, Rosemary, Lemon grass, Lemons, Garlic.
- Managing chronic diseases like diabetes, hypertension, IBS, PCOS, thyroid, cardiac problems – becomes very important coz they have an adverse relation with immunity.
- Yoga poses like Hasta pada asana, sarvangasana, viprita karni, Pawana mukta asana, Nadi shuddhi greatly enhance blood flow, boost body functioning, elimination and immunity.
- Take steam with herbs like mint or essential oils like peppermint and rosemary, to clear nasal passages and flush out viruses.
- Take steps to avoid infection, by washing hands regularly and cooking meats thoroughly.
- Avoid smoking and consume alcohol in moderation only.
- Sleep well and as per circadian rhythm to allow body to rest, digest and heal and build strength.
- Mindset is everything.
Be Happy and think positive. Give what you want to receive from the world. Avoid fearful thoughts by being compassionate. What you believe becomes your reality….
Shalini Jindal has been an avid enthusiast of eating healthy, methodically to be well. She believes that if you love your body, it will love you back.
A 46 year old, mother of two fit, active daughters (21 yrs / 9 yrs) and a Chartered Accountant by education, numbers don’t excite her, being fit does…
Shivani Jindal an entrepreneur , writer , Co-founder Health Karma has been supporting and guiding her family and friends in their endeavour to be their healthy best , her passion has taken shape as a health & beauty venture. Running a Women’s clinic in Nirvana Country and also selling under her brand “HealthKarma” – pure, effective herbs and spice blends for ultimate physical and mental wellbeing is keeping her busy and productive. (www.shop.healthkarma.co).
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