10 Ayurvedic Immune System Boosting Tips for Covid-19
It is hard to remember during difficult times that everything has a season. So many in the world are hurting right now. Never have all our lives collectively changed so much in just one month. For me the beginning of March feels so long ago. Yet I have a deep sense of peace that mother nature is forcing us to pay attention. We have all literally been sent to our rooms.
This stillness that we have been forced into can be a huge blessing if we take advantage of the time. Use this space wisely for meditation, mantra (specifically the mahamrityunjaya which is the most potent mantra for healing), contemplation, service, and reconnecting with nature. Clean out both minds and houses of that which does not serve us. We have been given the time now to do some overdue deep spring cleaning. Time to concentrate our energy inwards while still doing what we can to serve the greater good.
Now is the time where our spiritual practice can pay off if we manage to stay present and in our hearts. Especially as we are spending so much more time with our loved ones as most of our jobs have slowed down or completely stopped. Today it is crucial to extend grace and compassion instead of allowing fears or assumptions to cloud the perception of our situations and relationships.
Given this unprecedented time I am going to pivot away from our monthly exploration of health indicators. For April I am sharing 10 wellness tips to help you navigate through these challenging times.
Tip #1 First and foremost, please, don’t freak out! It is important to be wise and prudent with our behavior, stay informed but do not become obsessive. Please don’t hoard. The toilet paper thing is just too ridiculous. Fear, worry and anxiety is one of the quickest ways to deplete both prana (our vital life energy) and ojas (our resilience and immune system). Fear, worry and anxiety will weaken digestion (our lifeline to optimal health), deplete our sense organs (creating even a stronger anxiety) and disrupt our sleep (weakening the immune system even more). So, my friends, please do whatever it takes to relax. Note I said relax not numb out. Try some long slow deep breaths, focusing on the exhale. This is a great time to take up Yoga Nidra. If you would like to try it, I am streaming a donation-based class every Sunday at 4:30PST on Zoom. All you have to do is click here, lay down comfortably, close your eyes and don’t freak out.
Tip #2: Walk in nature. Get outside and breathe the fresh air. Have you noticed how much cleaner the skies are without everyone driving around? Look at the clouds, trees and sky. It has been so amazing to see everyone out walking their dogs in the neighborhood. We have been walking more as well. Joe and Penny are loving this. Get reacquainted with nature because my friends, we are nature. We are made of the same five elements that surround us. It is time to reconnect, so we do not see ourselves as separate from her and then attempt to rule her… How’s that going so far?
Tip #3: Right now practicing some deep breathing exercises to clean out the lower lungs and strengthen the diaphragm are very important. We know that all viruses settle in the sinuses and the throat. You may notice when you begin to feel ill it may start in the back of your sinuses, or you may first have a sore throat or perhaps your chest feels heavy. We want to address those areas of the body to kick the virus or bacteria out of our system. An easy exercise is to (first wash your hands) use your index finger and thumb to partially close your nostril flares 1/2-3/4 of the way. Then inhale deeply and retain the breath for a moment. Release the nostrils and exhale through the nose while pulling the navel towards the spine. You can do this 8-10 times to both strengthen and clear your lungs. Eventually building up to 5 rounds of 10.
Tip #4: Oil your nostrils! In Ayurveda, this is a treatment called Nasya. You can use sesame oil, ghee (clarified butter) or an ayurvedic oil called Nasya oil. Wash your hands and put a few drops of oil in your palm and then use the pinky of the opposite hand to rub the oil all around the inside of your nostrils. Then wash your hands again before touching anything. This is actually good to do all the time, year-round. The oil protects us from breathing in viruses, pollen, and bacteria. I ALWAYS oil my nose before boarding a plane to help with the recycled air. But especially during this time, I have been oiling my nose every time I leave the house. Finally, either before going to bed or first thing in the morning rinse the nasal passages using a neti pot and body temperature salt water. Nasal irrigation is critical to pull the excess mucus in our sinuses. You will see why that is important when you get to tip number 8.
Tip #5: Gargle with salt and turmeric. To help remove any unwelcome visitors in your throat, do a daily gargle. If you must work somewhere with the general public, do it twice a day. Turmeric is a natural antimicrobial which means it kills viruses, it is also an antibiotic and aids in digestion, along with a host of other benefits. Mix one half teaspoon of each turmeric and salt into a cup of warm water and stir until blended then gargle. You will want to brush your teeth afterward as the turmeric can stain. Also cooking with turmeric is fantastic during these times. I have a medicinal ayurvedic curry powder that I blend in my apothecary. I can mail you if you are interested. If you have a good curry recipe now is the time to go for it.
Tip #6: Be sound asleep by 10 and get up with or before the sun. This is SO important! There are many recent studies proving what Ayurveda has taught for thousands of years. Living in line with circadian rhythms boosts the immune system. Our overall health will improve by being fully asleep during the critical times of 10 PM to 2 AM and waking up with the chickens. If you do wake up with or just before sunrise you will also have sustained energy throughout the day. So, power down the Netflix, take a nice warm (not hot) bath or shower, jump in bed, rub some sesame oil or medicated oil on the soles of your feet and be asleep by 10:00. I mean it, this is super important.
Tip #7: Inhale steam at least one time per day - put boiling water in a large bowl, you may add a few drops of essential oil or tulsi tea leaves, lean your head over the bowl and cover your head and bowl with a large towel. Gently breathe this aromatic steam in through the nose and out through the mouth. Continue until your body begins to sweat. Note: It is advised to cover your eyes with a cotton strap so that the steam does not heat the eyes. The eyes naturally carry heat. We do not want to aggravate them by adding steam especially if mixed with an essential oil such as eucalyptus.
Tip #8: Avoid processed foods plus any cold foods or drinks completely. What an amazing time to spend extra time in the kitchen creating nutritional, immune system boosting foods with all the amazing local ingredients that mother nature has to offer. According to Ayurveda we are in kapha season which falls during the late winter into early Spring. Kapha is related to mucus, think seasonal allergies, colds and chest issues that happen in the spring. Kapha has the qualities of heavy, damp, moist, cool and sticky just like mucus. Therefore, when we are eating seasonally, nature is providing the perfect foods to scrub the internal mucous. We will eliminate excess mucus thus preventing a place for viruses and bacteria to set up shop.
Tip #9: Chyavanprash. This is a nutritious immune system building jam. It supports the liver in the removal of ama, or toxins, from the blood and boosts the production of ojas. It is a powerful combination of herbs to naturally boost your immune system. Chyavanprash is also an excellent respiratory tonic as it protects the body from infection by nourishing the mucous membranes and supporting clear respiratory pathways. Eat a teaspoon every day.
Tip #10: The last tip is to drink a Tulsi also called holy basil. In Ayurveda, it is known as the queen of all herbs because it has so many benefits. One of the main benefits is that it improves respiratory health, in a big way. I have used Tulsi with several of my clients over the years and have had great success. I make a blend called “Tulsi Breathe Deeply” that is specially targeted to open the respiratory channels and help to heal the tissue of the lungs. Tulsi is a very strong adaptogen which helps to reduce stress and its harmful effects on the mind/body. It is a delicious drink that I have been drinking daily for years.
This is a time of walking through fire. My sweet Dr. Lad teaches when we walk through the fires of life, we will come out the other side one of two ways: either bitter or better. My prayer for each of you is that even though this time will be trying, painful and filled with uncertainty it could also allow each of us to wake up a little bit more. To be better and not bitter.
One last story to share. We have a kind Australian couple in the neighborhood with 2 small children and another on the way (God bless them). They own a small delicious restaurant that has converted to a curbside pickup business to help stay afloat. I was walking the dogs the other day and on the sidewalk in front of their house in bright colorful chalk were the most positive messages. “Keep Smiling” “Hugs” “The sun is still shining” “This too shall pass”. I assume they are under a lot of stress but still they remind the rest of us that this too shall pass.
I hope you all stay safe and healthy. I am here to support you during these challenging times. Please be in touch.
Namaste.