Change of weather is accompanied by seasonal and environmental allergies, common cold, flu and other infections. While this mild illness is generally harmless, it can still disrupt your system and maybe a gateway for other respiratory illnesses. A good way to guard you against these illnesses is by building your immunity naturally. This will help you fall less sick and even you catch infections, severity of illness will be greatly reduced. You may start feeling well in a couple of days.
Ayurveda offers several natural ways to strengthen immunity, particularly against common ailments like colds, flu, and infections. Here are some practices and remedies you might find helpful:
1. Immunity Booster Herbs and spices
Tulsi (Holy Basil): Tulsi is a well-known adaptogen and antiviral herb. It helps the body respond to stress and infection. Drinking Tulsi tea daily, especially in colder months, strengthens respiratory health and protects against infections.
Ashwagandha: Known for boosting energy and reducing stress, it is a potent immune tonic that strengthens the body’s resilience to infections.
Amla (Indian Gooseberry): High in Vitamin C and antioxidants, Amla is one of the best-known immunity boosters in Ayurveda. You can consume it in powder form, as fresh juice, pickle, amla candy or as part of Chyawanprash.
Guduchi (Giloy): Known as the “root of immortality,” Guduchi enhances immune function and detoxifies the body, making it more resilient to infections.
Turmeric: Turmeric has good anti-inflammatory and antibacterial properties. Consuming turmeric milk (golden milk) regularly and adding it to meals can boost immunity.
Ginger: Warming and immunity-boosting, ginger aids in digestion and clears congestion. Incorporate ginger in meals regularly for health benefits. A ginger tea with honey and lemon can relieve cold symptoms and strengthen immunity.
Black Pepper: Black pepper, often used with turmeric, helps clear congestion, and improve respiratory function.
2. Chyawanprash
Chyawanprash is a renowned Ayurvedic formulation known for its powerful immune-boosting properties, especially against colds and infections. This herbal jam is made primarily from Amla (Indian gooseberry), which is rich in Vitamin C and antioxidants, essential for strengthening the immune system. Along with Amla, Chyawanprash contains a blend of over 40 herbs, including Guduchi, Ashwagandha, Pippali (long pepper), and Tulsi, all known to enhance respiratory health, increase energy, and improve the body’s resilience against seasonal infections.
Taken regularly, especially during colder months, Chyawanprash helps cleanse the respiratory tract, balances doshas, and reduces the likelihood of catching common infections. Just 1-2 spoons daily with warm milk in the morning, can help maintain a strong immune response, making it a valued tonic in Ayurveda
3. Nasya Oil (Nasal Oil)
Nasya oil, a vital practice in Ayurveda, involves administering herbal oil drops into the nostrils to enhance immunity, especially against cold and respiratory infections. This practice helps protect the nasal passages, which are the body’s first line of defence against airborne pathogens.
Applying a few drops of warm oil, such as Anu taila or sesame oil, each morning lubricates the nasal passages, preventing dryness and blocking the entry of viruses and bacteria. Nasya oil also supports respiratory health by reducing inflammation in the sinuses, clearing mucus, and maintaining a clear airway. Regular use is believed to strengthen the brain’s pathways connected to immunity, allowing for better resilience against seasonal infections.
4. Lifestyle Practices :
Lifestyle is an integral part of ayurveda. Most of the health issues can simply be managed by adopting a healthy lifestyle.
Dinacharya (Daily Routine)
For a good immunity, begin the day early in the morning. Start your day with drinking warm water followed by elimination and cleansing activities. Drinking warm water with lemon and honey in the morning helps flush out toxins and kick-starts digestion, which is key to a healthy immune system. These practices help remove toxins (ama) and support health, boosting immunity.
Daily Abhyanga (Self-Massage): Massaging the body with warm sesame or coconut oil enhances circulation, calms the nervous system, and boosts immunity. This practice supports lymphatic flow, helping to clear toxins.
Adequate Sleep: Prioritize restful sleep as it is essential for immune function. Try to sleep early at night so that you get enough quality sleep.
Swedana (Sweating Therapy) : Mild steam therapy or sweating through exercise or a warm bath helps release toxins and supports the immune system. This practice opens up the channels, allowing impurities to exit, and helps the body stay resilient during seasonal transitions.
Sunlight and Fresh Air : Exposure to early morning sunlight helps maintain Vitamin D levels, critical for immune function. Spending time outdoors also helps balance the doshas, particularly Kapha, which can become aggravated in cooler months.
Regular Exercise, yoga, and pranayama: Moderate exercise like yoga or brisk walking increases immunity without causing excessive strain on the body. Pranayama or Breathing exercises like Nadi Shodhana (Alternate Nostril Breathing) and Kapalabhati (Skull-Shining Breath) help clear respiratory passages, reduce stress, and improve lung capacity. Regular practice of pranayama supports immunity.
Stress Management : Stress is a significant factor in weakening immunity. Practices such as meditation, yoga, and journaling help manage stress and maintain mental clarity. In Ayurveda, managing stress is crucial for a balanced immune response and overall well-being.
5. Dietary Recommendations : Ayurveda emphasizes a diet that supports digestion and balances the doshas to enhance immunity, particularly against colds and infections. To build resilience, it is recommended to consume warm, freshly prepared, and easy-to-digest foods that nourish the body and kindle digestive fire (Agni). Focus on including spices like turmeric, ginger, black pepper, cumin, and coriander, as they have antimicrobial properties and boost digestion, preventing toxin (ama) buildup that weakens immunity.
Warm foods with vegetables including root vegetables, leafy greens, lentils, whole grains, and millets are excellent choices. Seasonal fruits, especially those high in Vitamin C like citrus fruits, guava, and Amla (Indian gooseberry), strengthen immunity and provide antioxidants. Avoid cold, processed, and heavy foods, as well as excessive sugars and dairy, which can dampen Agni and lead to mucus buildup. Instead, incorporate warming herbal teas with Tulsi, ginger, and cinnamon throughout the day to maintain hydration and support respiratory health.