Top 10 Mantras for strong immunity in 2022: part -1

As the new Covid-19 strain Omicron is spreading fast across the country, everyone need to keep natural immunity high. It is time to prepare our bodies to fight the virus.  In order to do that we must improve the efficacy of the body’s immune system (defense system) against the virus.

Let us understand immune system in short

The immune system (soldiers of our body) includes the organs and processes of the body that provide resistance to infection and toxins. Immune system is broken down into innate immunity and adaptive immunity.

Innate immunity is something already present in the body.

Adaptive immunity is created in response to exposure to a foreign substance.

T cells are one of the important white blood cells of the immune system and play a central role in the adaptive immune response. T-cells of our immune system play a prominent role in targeting and destroying virus-infected cells (Killer cells) and provide us protection. Their role in combating new strains of Covid-19 has been found to be more effective.

Let us look at the most powerful mantras to boost immunity in simple way.

  1. Deep sleep

Sleep deprivation lowers immune response, increases inflammation and literally invites infections, viruses etc. One should not underestimate the power of a good night’s sleep as it restores and  rejuvenates the body and mind like nothing else.  

Quick tip –

Eat a light dinner, set a sleep schedule, reduce light and noise in the bedroom to promote sleep hormones.

2. Home cooked food – ghar ka khana

Having home cooked food with fresh ingredients is essential to preserve nutrients in food. Freshly cooked HOME food helps body to nourish. Avoiding ready to eat food, outside food reduces oxidative stress to a huge extent (toxins, additives, preservatives) and helps spare antioxidants, nutrients to strengthen immunity.

Quick tip –

Simple home cooked food with balance of proteins, carbs, fats and micro- nutrients work the best to improve immune response.  Include more garlic, ginger, Indian spices- cinnamon, cloves, cardamom, turmeric, cumin, carom seeds, raw honey, tulsi, crucifers, colored bell pepper, amla.

3. Nourish -the body

Winter is the season to nourish and build up energy stores in the body.  This is the time to boost agni (in Sanskrit)- stomach acids and metabolism. So rather than spending huge amount of money on supplements it is the best practice to nourish the body through natural superfoods. 

Quick tip –

Eat winter delights like sugarcane, custard apple, apples, ber- berries, nuts, tamarind, amla and til (sesame seeds), gul (organic jaggery), ghee – clarified butter, fresh harvest of veggies to keep immunity high and digestive system strong.

4. Improve gut health   

Gut is the receiving site for all nutrients, supplements and water. Thus, healthy gut and balancing the gut microbiome is important to improve nutrients absorption and in turn strengthen the immunity. 

Quick tip –

Eating probiotic foods such as yoghurt, sour pickles, and traditional buttermilk, ginger and garlic are beneficial in improving gut health.

5. Stay active

Exercising in moderation, moving around and staying active are simple yet very effective ways to keep the immunity high. Exercise promotes blood circulation, oxygenation and this makes the immune system more efficient. 

Quick tip –

Include cardiovascular exercises such as walk, jog, run, swim, and cycle 45-60 minutes, five days a week.

6. Deep breathing

Deep breathing exercises have many benefits as they help calm down the body, reduce anxiety, improve blood circulation, provide more oxygen to the cells and make the body healthier over a period of time. As deep breathing strengthens lung cells and blood flow it automatically helps fight against infections like Covid and helps immunity.

Quick tip-

15-20 long deep breaths or breath holds work wonderfully to recharge lung cells and improve oxygen carrying capacity of blood – saturation level.

7. Increase happy hormones-connect with inner self

Any kind of physical, psychological, emotional stress, injury, trauma, infection puts pressure on the immune system. Thus, staying calm and de stressing the body and  mind can do wonders to immunity. The best way to offer rest to immunity is doing some basic pranayama exercises, yoga, meditation, deep breathing, listening to soothing music and spending time with dear ones. It works wonders to rejuvenate the mind and all cells of the body – makes more happy hormones like Dopamine!

Quick tips –

Practice ‘mindfulness.’ Connect with your inner -self – I recommend doing me time activity 1 hour every weekend. (perusing hobbies like coloring, drawing, painting, long drive, dancing, music, being in nature or deep sleep, etc )

8. Reduce stress hormones -Cortisol

It is equally important to reduce stress hormones while we work on improving happy hormones in the body.  Cortisol being the most important one. Staying away from high pressure environment, trying to take short work breaks help reduce cortisol secretion in the system which in turn prevents pressurizing immune system.

Quick tip –

Very effective way to do this is to increase SCREEN FREE time as much as possible.

9. Daily detox

As we clean our body externally on a day to day basis, it is equally important to clean it internally. That’s the daily detox – to flush out toxins, heavy metals from systems daily! Hydration, mind health and right food choices are the key factors To help detox pathways work well. Ensure that you are well hydrated and eat foods promoting detoxification throughout the day.

Quick tip

Including some herbs like lemongrass, mint, lemon balm, cats claw, milk thistle, turmeric, ashwagandha, green tea and berries along with good fluid intake improves the cleansing process.

10. Change in life style

It is important to modify lifestyle to reverse lifestyle diseases so that the body is not already burdened with diseases. Manage the side effects of medications to keep your immune system – soldiers of the body strong. 

  • Avoid tobacco in any form, especially smoking.
  • Avoid alcohol.
  • Avoid or reduce drinks and foods high in caffeine such as dark chocolate, coffee, energy drinks, sodas.
  • Maintain a healthy weight (BMI: 18.5 to 24).
  • Include immune-supporting micronutrients like Zinc, vitamin C, B complex vitamin, vitamin D. These are vital for immune function, prevention and recovery from infections. I highly recommend  to get the levels checked and take necessary guidance from experts.

These tips must have guided you toward strengthening your immunity. Take care of your immune system and it will take care of you.

Do let us know in comments, if want to know more about strengthening immunity.

Published by swatisandhan

Hey, I am an enthusiastic functional nutrition expert with 14 yrs of experience in the field of nutrition. I am a qualified nutritionist with masters degree and a Registered Dietician too. I believe in magical healing power of food and nutrition and want to guide people for the same.

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