A strong immune system lays down the foundation of a healthy body. Virus, bacteria or any pathogens can impact one person more than the other depending on the person’s immunity levels. If you have a strong immune system, the possibility is you may not catch an infection and even if you do, the possibility is that your body is better placed to deal with it vis-vis someone with low immunity. Read this blog to know how you can strengthen your immunity naturally by taking small steps in your everyday foods & habits.

Vitamin C is key to building one’s immunity. It has antioxidant properties. Antioxidants are molecules that prevent the cells in our body from invasion by unwanted bodies. How to increase Vitamin C intake?

1. Fruits – namely orange, guava, strawberry, pomegranate, papaya, pineapple, etc.
   1. Choose seasonal fruits. Seasonal are more likely to be natural than those not in season.
   2. Choose locally available fruits – Imported fruits are likely to be treated with artificial preservatives to prevent them from rotting while travelling long distances.
   3. Eat fruits alone for their best digestion & assimilation of nutrients. Do not mix with any cooked food, dairy or vegetables.
   4. Eat fruits on an empty stomach. Do not eat fruits 2-3 hours after a cooked meal, unless you feel hungry earlier. If you have eaten fruits, keep atleast half an hour gap before you eat anything else.
2. Vegetables
   1. Green leafy veggies – spinach, fenugreek / methi, bathua, sarson / mustard, amaranth, etc
   2. Other vegetables – broccoli, cauliflower, red & yellow bell peppers, capsicum, cabbage, sweet potatoes, carrot, beetroot, tomatoes, lemon, onion, etc.
   3. Choose the ones that are seasonal & local for you.
   4. Eat as soup, salad, vegetable juice, lightly steamed sabji, cutlets, chutney or mix it in your rice & rotis.
3. Herbs
   1. Leafy greens – coriander / dhaniya, mint, curry leaves, basil, oregano, etc
   2. Others – ginger, garlic, raw haldi, amla
   3. Choose the ones that are seasonal & local for you.

Few action points for you – Non - food

1. Take steam inhalation twice a day. Add 2-3 drops of eucalyptus oil in the water.
2. Ensure restful sleep of 7-8 hours every night. Sleep early, by 10 pm at the max. Body repairs & builds new cells at night.
3. Soak the sun for 15-20 minutes, within 2 hours post sun rise or 2 hours before sunset.
4. Stay happy & positive. Immunity gets depressed if you are under chronic stress.
5. Practice jalneti (nasal cleansing). Learn how to do through a yoga instructor. This allows free-breathing so that air can enter the lungs unimpeded by mucus and dirt which easily builds up during the day in polluted environments.
6. Practice deep breathing exercises such as anulom vilom, bhastrika, kapalabhati, bhramari, etc.

Few action points for you – Food

1. Start your day with a hydrating drink - coconut water / home made fruit juice / vegetable juice herbal tea / lemon water.
2. Eat a generous serving of fruits every morning and evening. Generous means you should feel full and not feel like eating anything else immediately thereafter.
3. Eat a vegetable salad with all the cooked meals you take.
4. Take this lemon concoction – lemon juice, honey, haldi & ginger. Proportions will vary as per age & comfort.
5. Eat home cooked food. Avoid oily foods.
6. Soak 1 tbsp of flaxseeds in water overnight. Drink the water in the morning.
7. Avoid animal foods (dairy, non-veg) as they are difficult to digest. Conserve body’s energy to focus on building your immunity.
8. Eat soaked seeds & nuts and sprouts to give your body easily absorbable proteins. Almonds, sunflower seeds, pumpkin seeds are a few good options.
9. Eat soaked dry fruits such as raisins and dates.
10. Practice intermittent fasting. Keep a gap of at least12 hours between dinner and next day's breakfast. If you feel hungry in between, reach out for liquids - water, fruit juice, coconut water. As the body saves energy from digestion, it can work towards your immunity.

Few recipes for you

1. Basil mint tea
2. Orange ginger juice
3. Spinach tomato carrot juice with amla ginger
4. Creamy broccoli soup
5. Methi pineapple salad
6. Aloe vera juice
7. Lemony carrot salad with dill
8. Pumpkin soup
9. Coriander mint chutney
10. Sprouts salad

‘Body heals itself’ – is at the core of the Nature Cure philosophy. All will be well if you are well. Work towards your holistic health & stay safe. We have shared many actionables above, do as much as you happily & comfortably can.

For a customized plan based on your lifestyle, to help you boost your immunity or the immunity of your kids or near & dear ones, please write to us at info@wellcure.com.

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