Hello, health enthusiasts!
In these challenging times, it's more important than ever to maintain a healthy diet and strong immune system to promote health.
f you're looking for a natural and holistic approach to a healthy immune system, Ayurveda is exactly what you need.
In this blog post, we'll explore the ancient wisdom of Ayurveda and how it can help strengthen your immune system and reduce chronic inflammation and chronic diseases.
What is an Immune System?
The human body is an extraordinary machine that is designed to protect itself from harmful invaders. One of the most important systems in our body, is our immune system. It is the body's defence system that is made up of a complex network of cells, tissues and organs. These work together to protect us against infections, diseases, and other harmful substances.
Think of the immune system like your personal superhero
It has the ability to recognize and neutralize harmful substances that can invade your body. This superhero is made up of different cells such as white blood cells, antibodies and T cells. Each of these cells has a unique role to play in the overall function of the immune system.
How does the immune system protect the body?
There are different ways through which the immune system can protect the body.
Some components of the system can recognize and kill infected cells
Other components create barriers to prevent invaders from accessing the body, and
Other components can detect harmful substances and alert the body to eliminate them before they cause any harm.
The immune system is essential to our survival. It is always working hard, even when we aren't aware of it, to protect us from the external threats that we encounter daily.
Understanding the Immune System from an Ayurvedic Perspective.
Ayurveda is a 5,000-year-old traditional Indian medicine system that focuses on achieving balance and harmony in one's body, mind, and spirit. It believes that true health is not just the absence of disease, but a state of complete physical, mental, and social well-being.
One of the primary goals of Ayurveda is to strengthen the immune system, which is essential for maintaining overall health.
In Ayurveda, a strong immune system depends on the digestive fire, called Agni, within us. The main function and purpose of a strong digestive fire or Agni, is for the proper digestion, absorption, assimilation and transformation of food into nutrients to nourish the body and build a stronger body.
In Ayurveda, we say a man is as old as his Agni. If Agni is strong, then the person is in great health with a very healthy immune system. However, when Agni is sluggish and slow, then health is poor, and health deteriorates. And when Agni is extinguished, death follows.
From the above, it becomes apparent, why Agni is so important in Ayurveda and Ayurvedic medicine places great emphasis on the quality and status of digestion, which is very closely related to a strong immune system.
Ayurveda focuses on the health of the physical, emotional, mental and spiritual body.
On a physical level, we talk of the three doshas, which are Vata, Pitta and Kapha. On a subtle level, when looking at the emotional and mental health, we look at the 3 different aspects called Prana, Tejas and Ojas. This may sound very overwhelming to the beginner, but for now focus on Ojas only.
Ojas is the pure, subtle and invisible essence of Kapha dosha and of the water element within the body. Ojas is the essence related to vitality and immunity. Ojas fights agains aging, decay and disease. The quality of Ojas within a person, depends on the strength of the digestive fire, or Agni, the quality of liver function and the function of all hormones in the endocrine system.
What are the signs of a weak immune system ?
frequent colds and respiratory infections
digestive problems, such as loss of appetite, diarrhea and abdominal cramping
delayed wound healing
skin infections and other infectious diseases
fatigue
inflammation of internal organs
growth and developmental delays in infants and children
autoimmune disorders
blood disorders or abnormalities such as anemia
What are some foods that will boost the immune system ?
citrus fruits, as they are high in Vitamin C
red bell peppers
broccoli
garlic
ginger
spinach
yogurt
almonds
berries
oily fish for Vitamin D
kefir
leafy greens, such as spinach
sunflower seeds
green tea
papaya
kiwi
poultry
shellfish, as some types such as oysters, crab, lobster and mussels are high in zinc,
What Ayurvedic herbs and formulas boosts the immune system?
Ayurveda offers several high potency herbs and formulas that acts directly on the immune system.
These are :
Ashwagandha : This adaptogenic herb has been shown to increase white blood cell production, which helps the immune system to fight off infections. Ashwagandha also reduces stress, which depletes the immune system.
Turmeric : Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties that can enhance immune function and fight inflammation.
Ginger: Rich in antioxidants and known for its anti-inflammatory effects, ginger can help improve immune response.
Triphala: This herbal blend of three fruits (amla, haritaki, and bibhitaki) has potent antioxidant and immunomodulatory properties. Amla is high in vitamin C.
Garlic contains allicin, which has antibacterial and antiviral properties, and sulfur-containing compounds that helps to stimulate the immune system.
Astragalus - contains compounds that increases the white blood cells and other immune cells in the body.
Kalamegha - a herb that supports the immune system and provides immune protection and anti-viral properties.
Yashtimadhu or Mulethi also known as Licorice root - contains glycyrrhizin that can interact with viral fusion proteins and inhibit the absorption of the virus into host cells.
Amla (Indian gooseberry) which is rich source of Vitamin C and also has anti-inflammatory properties.
Guduchi, which is a powerful immune - modulator and helps to strengthen the body's natural defenses.
Moringa - the Vitamin C content of moringa is higher than that found in oranges. Vitamin C is one of the chief nutrients that our bodies need towards building a strong immune system,
Neem - very effective in keeping the body safe from attacks by harmful pathogens, thanks to its anti-viral, anti-bacterial and anti-fungal properties.
Black Cumin - both the seeds and the oil act as antioxidants that helps flush out free radicals that weaken the immunity.
Cinnamon - renowned for its antioxidant, anti-fungal, anti-bacterial, anti- inflammatory properties and anti-microbial properties.
Peppermint - contains flavonoids that have beneficial effects on immune health.
Paprika - packed with helpful vitamins A and C, all helpful to boost immunity.
Honey - activates the immune system's response to infection.
Coriander - supports and strengthens the immune system.
Caraway - has anti-bacterial, anti-fungal and germ inhibiting functions.
Chyawanprash, which is an Ayurvedic formulation made up of a combination of several herbs, fruits and spices. It is a well known powerful ally to boost your immune system. Chyawanprash supports and strengthens the immune system, helping to enhance immunity, reduce inflammation, and ensure good health.
What are some of the other herbs that boosts the immune system?
Ginseng - contains compounds that increases the white blood cells and other immune cells in the body.
Black Elderberry - has been shown to have antiviral properties
Reishi mushroom is believed to have immune - boosting effects and may help to reduce inflammation in the body.
Echinacea - increases the white blood cells in the body and also contains compounds that have antiviral and antibacterial properties that boosts the body's defences.
Goldenseal - tonifies and supports the mucous tissues of the respiratory and gastrointestinal tracts while supporting the digestive process, Goldenseal root is a natural source of berberine, a natural alternative to Ozempic.
Grindelia - traditionally used to support the respiratory system.
Maitake - Maitake mushroom is commonly used to help sustain overall wellness
Olive Leaf - supports immune function and also support antioxidant support
Oregano - supports a healthy respiratory system and also a natural antioxidant - has anti fungal, antibacterial and antiviral properties,
Thyme - high in zinc
Sorrel - high in Vitamin C
Parsley - high in Vitamin C, calcium and zinc.
Sage - has antibacterial and anti- inflammatory properties
Chamomile - helps the body to produce white blood cells
Rosemary - strengthens the immune system.
Lemon Balm - has been shown to have antiviral properties and helps to reduce stress levels and anxiety.
What lifestyle practices or healthy living strategies boost the immune system?
Yoga - regular practice of yoga helps to reduce chronic stress and inflammation, which are both linked to weakened immunity.
Meditation for at least 20 minutes every day to minimize stress and inflammation
Exercise regularly to minimize stress but exercise according to your dosha (body type) to avoid stressing out the body even further. Even a little physical activity helps. Start small with moderate exercise and then build up as the body gains strength.
Get adequate sleep (at least seven hours per night) to allow your body to rest and repair itself.
A daily routine
Maintain a well balanced diet. Eating healthy foods, such as fresh fruits, vegetables, whole grains, and healthy fats to nourish your body and support immune function.
Avoid processed foods
A diet rich in plant foods
Eat doshic appropriate foods (foods appropriate for your body type) to maintain balance in the body
Limit sugar intake. Simple sugars can impair white blood cells activity and the proper function of a healthy immune system.
Improving gut health with fermented foods and probiotics.
Include immune-boosting herbs like ashwagandha, turmeric, and ginger in your diet, either as supplements or in your meals - see list of herbs above.
Make Triphala tea by steeping one teaspoon of Triphala powder in hot water overnight. Drink it the following morning on an empty stomach to detoxify your body and support immunity. Add a pinch of turmeric will increase the properties to boost immune health.
Maintaining a healthy weight
Not smoking
Avoiding excessive alcohol consumption. Alcohol consumption can impair white blood cells mobility. Too much alcohol is detrimental to the immune system and overall health.
Walking out in nature to reduce stress
Using essential oils such as oregano, frankincense, lemon, cinnamon bark and tea tree oil for their antiviral and antibacterial properties
Bath soaks with epsom salts and essential oils to calm the body and help to boost immune health and reduce stress
Abhyanga - an Ayurvedic massage that increases lymph flow in the body. Massage stimulates the lymphatic system, which helps the body to get rid of waste and toxins, reduces stress and helps to boost immunity.
Minimize stress.
The Two Types of Immunity
There are 2 types of immunity:
1. Natural immunity as a result of a healthy diet and lifestyle, and
2. Acquired immunity, such as from vaccinations, such as flu vaccine before the onset of the flu season or other recommended vaccines that would invoke an immune response to assist the body fight against harmful pathogens.
Scientific Evidence Supporting Ayurvedic Immune Boosters
Emerging research support the various immune system health-boosting effects of Ayurvedic herbs and practices.
For example, a study published in the Journal of Ethnopharmacology found that ashwagandha significantly increased white blood cell production in mice.
Another study in Oncogene demonstrated that curcumin is a more potent anti-inflammatory agent than some common medications. Oncogene, is a journal that focuses on publishing outstanding research by respected and accomplished individuals in their fields, on cancer.
Conclusion on how to boost the Immune System
In conclusion, Ayurveda offers a holistic and scientifically-backed approach to maintaining and strengthening your immune system. By incorporating Ayurvedic herbs, supplements, and practices into your daily routine, you can support your body's natural defenses, build a robust immune system and enjoy optimal health.
Ayurveda also emphasizes the concept of individualized health and wellness, where a person's unique physical and mental constitution is taken into account, making it a highly personalized approach.
So, if you are looking for a safe and effective way to boost your immune system, Ayurveda is worth considering.
Follow the steps mentioned above to build up a resilient immune system or contact us, to work with you on a one to one basis to improve not just physical immunity but also mental resilience, leading to a healthy and fulfilling life.
Give it a try and experience the health benefits of of Ayurveda for yourself and keep the immune system strong.
References:
: World Health Organization. (2013). WHO traditional medicine strategy: 2014-2023. World Health Organization.
: Ziauddin, M., Phansalkar, N., Patki, P., Diwanay, S., & Patwardhan, B. (1996). Studies on the immunomodulatory effects of Ashwagandha. Journal of Ethnopharmacology, 50(2), 69-76.
: Aggarwal, B. B., Kumar, A., & Bharti, A. C. (2003). Anticancer potential of curcumin: preclinical and clinical studies. Anticancer research, 23(1A), 363-398.
: Grzanna, R., Lindmark, L., & Frondoza, C. G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions. Journal of medicinal food, 8(2), 125-132
:Lad, V.D. (2002). Textbook of Ayurveda Fundamental Principles. Volume 1.
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