immune system

Boost the immune system of exercises

The world is terrorized by Corona. The number of infections and deaths is also increasing in Nepal. The same word has come out from all sides to avoid the virus – let’s increase the immune system.

The stronger the immune system, the more likely it is that the virus will die. Those who are weak can get a lot of viruses.

It is important to increase immunity to avoid all kinds of health problems, not just covid. But most people do not know what immunity is and how to increase it.

Simply put, the body’s ability to fight off external germs, viruses, and bacteria is called immunity. In medical science it is called ‘Immunity Power’ and in naturopathy it is called ‘Vital Force’. Naturopathy also calls it vitality.

The power to sustain life is born in all living beings. This power varies from person to person. But when it decreases then the disease invades the body and dissolves. According to the principles of natural medicine, the accumulation of foreign substances in the body, which we call defecation, is the cause of the disease. The only way to prevent the disease is to get rid of the accumulated waste from the body.

If we eat improperly, the feces that should be removed get stuck inside the garbage and garbage accumulates in the body. Where there is garbage, there are flies, molds, and germs. When dirt accumulates in the body, germs become habitable.

A virus is a parasitic virus. It cannot do anything on its own. But when he finds a suitable body, that is, a diseased body, he enters and increases his number.

According to medicine, three elements must be combined to get the disease: The first is the ‘agent’. This is called the means of disease. The second ‘host’ is the person whose body is dirty. Third, the atmosphere.

If these three things are found, the disease will occur.

The solution is to keep our immune system strong. There are some simple and easy ways to increase immunity – natural diet, disciplined activity and proper thinking.

  1. Natural diet

Simple natural diet is suitable for human beings. But now there is a controversy around the world about what, how much and what kind of food to eat. Man, who is considered to be a rational being, knows what is the food of all the animals in the world. But people are still confused about what their own food is.

It is not necessary to have any beliefs about what to eat. It is easy to know if the body is eaten by making it a standard. Suitable foods include cooked, raw foods and fruits. And fresh green vegetables and less processed brown rice, wholemeal bread, corn, soybeans, fapar, millet etc.

At present, not all foods can be eaten raw. So we can stay healthy by eating cooked and raw foods. Nature-loving healthcare has three easy formulas. Three equal diets means eating equal amounts of grains, green vegetables and raw salads. If these three are eaten daily, garbage cannot accumulate in the body. Obesity and disease problems are reduced.

Water should not be forgotten when talking about food. Water should be used properly. As soon as you wake up in the morning, drink 3 to 4 glasses of warm water on an empty stomach, do not take water with any solid food and keep the difference between solid food and water for about 30 minutes to 1 hour.

Not only when you feel thirsty, you should drink at the rate of one glass every hour in the afternoon. Drink a glass of warm water 1 or 2 hours after dinner and before going to bed. Drinking in this way provides enough water and does not allow the body to heat up.

It is usually caused by drinking cold water. But if you have stomach ache, cold and gastric enlargement, you should eat heartily. And newborns and infants should also be watered from time to time.

  1. Disciplined activity

Even if we don’t do the activities we do, our body will have problems and our immune system will be weakened. So all our activities should be disciplined.

Our poor limb condition causes many problems. As soon as the limb position is mentioned, it comes to the spine. There are many activities that the body does like getting up, sitting, sleeping, reading, writing, driving, watching TV, exercising etc. The spine should be straight and loose at all times during any activity. It increases flexibility in the body. Maintains proper blood, nerve and respiratory communication.

Similarly, there is an illusion in the society that one becomes strong only by eating. In fact, sleep is a great medicine. Deep and balanced sleep boosts immunity. For example, a newborn baby sleeps for up to 23 hours a night, and sleep promotes growth. From this we must understand the power of sleep.

Sleep adds energy to a tired body and rejuvenates it. Therefore balanced sleep is essential. We adults usually need 6 to 8 hours of deep sleep. But you have to sleep in the evening. Sleeping late at night and sleeping late in the morning or sleeping in the afternoon cannot complete the night’s sleep. Therefore, going to bed at 10 pm and getting up before sunrise in the morning is considered good for health.

We need fresh air and sunshine just as much. The closer the fresh air and the sun are, the greater the resistance. So to stay healthy, you should do at least 30 minutes to 1 hour of morning walk, exercise, pranayama in the fresh air every day and 1 hour of sunbathing daily. The sun contains vitamin-D which strengthens bones. Even those who can’t walk should sit where they can, get some fresh air and bask in the sun. Also, the windows of the room should be opened to let in air and sun.

There should also be a balance between our work and rest.

We are often busy. The day passes in a hurry. Excessive exertion makes the body more tired and exhausted. Too much rest makes the body sick. So the more we work, the more the body needs rest. Work and rest should be balanced.

Regular yoga, exercise and pranayama

Exercise is a way to stay healthy. It is better to exercise for one hour every day to get rid of sweat from the body. It provides flexibility to all joints of the body and maintains body heat. Improves blood, respiratory and nerve communication. And saves from stress.

It should be noted that excessive heavy and forceful exercise makes the body tense. Light body exercise benefits.

Generally, one can walk for 1 hour in the fresh air in the morning during exercise. Similarly, yoga exercises include body exercises, sun masks, abdominal exercises, constipation-relieving asanas, savasana and pranayama, which make the body strong and strong, as well as the mental state by correcting the breath.

  1. Reasonable consideration

Just as diet and exercise are important for good health, so are thoughts. Thoughts also play a key role in improving diet and behavior. Diet and behavior may sometimes be different depending on the environment and circumstances. But the idea is always in our grasp. So there should always be a proper idea.

Many may wonder how to distinguish between right and wrong. Nothing difficult. This body is the biggest laboratory. Just as diet and behavior appear in the body in the same way, so the idea of ​​right and wrong also appears in the body. The idea that makes the body uncomfortable is inappropriate and the idea of ​​making the body comfortable is appropriate.

So whatever we do, whatever we eat and whatever we think about, we can easily avoid most of the problems by making the body a standard.

Easy exercises that can be done at home to increase immunity: Surya Namaskar

The most effective of the asanas is the sun salutation. There are 12 asanas in Surya Namaskar, the practice of which increases the flexibility of all the joints of the body.

It is done 12 times, four times, four times, slowly, moderately and intensely. If there is a lack of time, even if you just greet the sun, the whole exercise is beneficial. But before saluting the sun, you should do warm-up or body exercises for 10 to 15 minutes. It helps to do asanas by giving flexibility to the joints of the body.

How to greet the sun:

  1. Pranama Asana: Stand up straight, exhaling. Greet both hands and push them to your chest.
  2. Hastuttanasana: Inhale and stretch both hands straight above the ears and look up slightly with the eyes.
  3. Padahasthanasana: Exhale, bend down and touch the floor with your hands without bending your knees and try to touch your head and forehead with your knees.
  4. Horse Operation: Keep touching the ground with both hands. Inhale, stretch the left leg straight back and bend the right leg and turn the head upwards and keep looking at the sky.
  5. Dandasana: Now exhale, bring the right leg back and touch the floor with the fists of both legs and straighten. Keep touching the floor with both hands and keep looking straight.
  6. Ashtanga Namaskar: Leaning on the floor with both hands lightly, inhaling and exhaling slowly, squeezing both hands, touching the chest with both hands, chest, both knees and toes. Lift the hips and hips and look straight ahead.
  7. Bhujangasana: Leaning on the floor with both hands. Straighten both the back of the legs and inhale, lift the upper part of the abdomen with the force of the hand and turn the head upwards and keep looking upwards.
  8. Mountaineering: Leaning on the ground with your hands. Exhale and lean on the floor with both feet on the back. Lift the hips and place the head between the elbows of both hands and look at the nipples. It becomes as fine as a mountain.
  9. Horse movement: Do the same as in the fourth while breathing. Keep the right leg straight behind and the left leg forward.
  10. Padahasthanasana: Exhale and repeat the third asana.
  11. Hastuttanasana: Doing the second asana while breathing.
  12. Pranama Asana: The first asana while exhaling.

Assurance: Go to bed after sun salutation. Lock both hands under the neck. Connect both legs and bend at the knees. Exhale slowly, turn your legs to the left, and keep your head to the right. Both elbows should touch the floor. Counting 20 to 30 and returning in the middle while inhaling and exhaling slowly again and turning in the opposite direction. Ten times

Swasana: Sitting in a relaxed position for a while. Sleeping straight on the floor. Spread both legs about one to two feet, keeping the hands four inches above the waist. Keeping the whole body loose. Close your eyes, mouth and pay attention to your breath and body. Rest for 3 to 5 minutes.

In this way, if you do 12 to 20 ’rounds’ of Surya Namaskar, all the joints in the body will be exercised and the flexibility of the body will increase. Surya Namaskar can also be done according to the mantra. If you can’t greet the sun, you can’t go out in the current situation, so you can walk on your roof for about 30 to 45 minutes. It is also possible to do housework, cleaning, and shift work. Whatever you do, it is better to exercise for 1 hour in 24 hours to get rid of sweat from the body.

But flu and other viral problems should be rested. You should not exercise.

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