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As the Covid-19 has become a pandemic, everyone is at risk to be infected. Besides the usual and known hygienic measures, such as washing our hands, avoid touching our face and social distancing etc that we can take to minimise the risk, there is only one thing could safe us from being infected should we expose to the virus — that is our immunity.
Needless to say, having a strong immunity could save us due to the exposure, also could help us to recover from the infection faster and even minimise the damaging effects after the recovery: Some people who recover from the coronavirus might be left with ’20 to 30%’ less lung function, and gasping for breath when they walk quickly, Hong Kong doctors said.
SLEEP WELL AND SLEEP EARLY
After almost twenty years of searching, I believe this is the only way to really improve your immunity easily. I have eaten healthy diet and tried numerous supplements, but nothing beat the sleep. If you’re having trouble sleeping, there are number of remedies and supplements available before going for sleep pills. If you really want to shorten the duration of your sleep, then try take up meditation, for, meditation is deeper and beyond sleep!
EATING A PLANT-BASED WHOLEFOOD DIET
Plant-based and wholefood diet would give you more all-rounded nutrients that body requires to stay healthy and relaxed. A nutritionally depleted body would not have a strong immunity. If you think your diet is less that ideal, do consider supplement it with good quality multivitamins, minerals and phytochemicals.
AVOID EXCESSIVE CONSUMPTION OF SUGARS OF ALL FORMS
Refined sugar (same goes to corn syrup that is high in frustose) is an immune suppressor, it is said that a 100g of sugar(s) can suppress your immune system for up to 50% for several hours. It also depletes the vitamins and minerals in your body. It dulls your white blood cells, so that they can’t do their protective job efficiently. Having said that, natural unbleached cane sugar (as well as other plant sugars) are better than refined sugar if taken moderately. The pH of natural sugards are more alkalinzing than refined sugar.
KEEP YOUR BODY WARM
Generally speaking, the lower the body’s temperature is, the poorer the immune response to viruses’ attack.
“We found that the innate immune response to the rhinovirus is impaired at the lower body temperature compared to the core body temperature,” said Prof. Akiko Iwasaki, an immunobiology expert at Yale University.
The researchers compared the immune response to rhinovirus when cells were incubated at 37°C, or core body temperature, and at 33°C. The study also strongly suggested varying temperatures influenced the immune response, rather than the virus itself.
The study was published in the Proceedings of the National Academy of Sciences.
Therefore, keep your core body temperature @ 37°C. If you constantly feel cold and your core temperature is on the low side, going to SPA or doing warm foot bath might help. If you are in Singapore, our GINGER HERBAL STEAM would help to keep your core body temperature high.
Alternatively, bring the therapuetic spectrum of Sunlight into your house.Try Far Infrared SPA Sauna, 1500 W.
MEDITATION
Studies show meditation improves immunity. “Mindfulness” – the state of meditation, due to its effects on attention and motional regulation, body awareness, and sense of expansion of self, suspension of time and space can help to reduce the stress that is the immunity’s suppressor itself. Search online to know more of the benefits that meditaiton could bring to you, or come to our regular lunchtime stretching and meditation classes conducted online and offline. Message us to know the details.
ELDERBERRY
Elderberry has high amounts of vitamin C. Vitamin C helps increase overall immune system activity. Elderberry also has the ability to protect the mucous membranes, this anti-inflammatory effect does protect people from colds, flu and respiratory tract problems.
POMEGRANATE JUICE
It is an excellent source of antioxidants and anti-bacterial compounds. Coupled with high level of vitamin C, it is a good immune boosting.
GINGER
Ginger contains gingerol, a natural anti-inflammatory compound and its anti-bacterial effect helps prevent virus attack on throat and mouth.
Garlic: Raw garlic is a strong immune booster and bacterial killer, however, if you don’t like the smell and the aftertaste, why not try the fermented black garlic?
VITAMIN D3–THE SUNSHINE VITAMIN
Vitamin D is sometimes called the “sunshine vitamin” — a natural vitamin that is formed when our skin is in contact with sunlight. However, if you don’t have sufficient exposure to sunlight, supplementation is recommended, especially, if you frequently have respiratory tract problems.
You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
One of major functions of vitamin D3 are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
VITAMIN E
A fat-soluble vitamin that is well known for beauty effect, however, it is also a must for strong immunity as it is essential for building healthy cells.
VITAMIN C
Even though much of the research does not show that vitamin C would stop a cold or flu, but it does reduce the seriousness due to its anti-inflammatory properties. It is better to take vitamin C for prevention. Mostly found in citrus fruits, berries, and greens.
Wonder why human need vitamin C and and how much, read this excellent article…
PROBIOTIC
Using good bacteria to fend off the attack of bad bacteria and virus. Probiotics help to protect your guts, body and skin, and also to prevent the overgrowth of unfriendly micro-organism. This is an important concept. Our intestines are home to numerous probiotics, unfortunately, if you take antibiotics (knowingly or unknowingly) you need to replenish it from food or from supplement. Eating fermented food like yogurt, kefir, sauerkrault, tempeh kombucha etc will help to improve your intestinal flora. Probiotics supplements are generally available in the market.
Since we have trillions of friendly and unfriendly bacteria and other micro-organisms in our intestines, why not bolster the existing probiotics with prebiotics since your body is already used to their presence? Afterall, the ingestion of probotic supplement orally might not be that ideal, since its composition might not be “optimized” and tailored to individual needs! Stachyose, an essence extracted from Stachysfloridona, an edible vegetation grown on highland of 2,400 metres above sea-level in an unpolluted environment, is a very potent prebiotic extract. Stachyose will not be destroyed or absorbed in human intestines, instead it can accelerate the proliferation speed of probiotics by as much as 40 times when it reached the large intestine.
The protective power of Farnesol is scientifically proven and widely known for its potent anti-inflammatory properties in the prevention of lung cancer. It triggers apoptosis which is killing of cancerous cells. With 10x more than the normal content of Farneol, avita’s Farnesol Magnolia Herbal Essential Oil is a must-have in every household.
Cinnamon is probably one of the strongest anti-bacterial essential oils with some anti-fungal properties. Excellent for adding to cleaning products in small amounts and avoid using directly on the skin.
Lemon has been shown to be useful in treating influenza viruses, E. coli and some Staphylococcus (Staph) strains.
Eucalyptus is invaluable to help treat the symptoms of colds when applied to the chest and feet. A steam inhalation can help clear congested sinuses. Effective against flu, E. coli, some Staphylococcus strains and Candida albicans.
Rosemary is helpful for respiratory illness and is an excellent warming oil that clears the sinuses and ‘foggy head’, shown to be useful treating bacterial and fungal infections and has mild anti-viral properties.
Tea Tree is a very strong anti-septic oil. It has been shown to be effective to treat viral infections of the digestive system, Candida albicans and a strong anti-bacterial action against E. coli, some Staphylococcus and Salmonella strains.
Clove Bud is a powerful anti-bacterial and useful for treating bacterial infections that affect the digestive system amongst others.
This article is prepared and edited by Edwin Low, the veteran health advocate, yoga and meditation facilitator based in Singapore
ULTIMATE IMMUNITY BOOSTING FORMULATION: IMMUNO CPX
Immuno CPX is a supplement developed by Taiwan Medical University in collaboration with Japan Genetic Research Institute. It is used as an adjuvant therapy for people receiving chemotherapy, surgery and/or radiation therapy. It modulates immunity, enhances the efficacy of chemotherapy, and helps alleviate post-chemotherapy symptoms. If your immunity has already been seriously compromised, please consider this one.
OTHER HABITS & SUBSTANCES FOR CONSIDERATION
HOW TO GET BACK YOUR LUNG CAPACITY (AFTER LUNG INFECTION?)
Practise deep breathing regularly. In yoga, we have yogi total breath, cleansing breath, lung expansion tapping, breath retention exercises and diaphragmatic excitation exercise to improve breathing capacity and efficiency.
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从新冠病毒疫情的日益严重地扩散看来，每个人都有机会接触到病毒。除了注重个人卫生、保持躯体距离等之外，唯一能做的就是提升自身的免疫力。肯定的在面对病毒时，并不是每个人都会受到感染，即使感染了，也不是每个人都会出现严重的症状。 当 我们身体接触到病毒时，唯一能够保护我们，减轻感染几率的就只能靠自身的免疫力了。显然的，免疫系统完善，能够在病毒肆虐前，就把病毒控制住，减少对身体机能的破坏。即使时出现的感染症状，也能更快地康复，及减少后遗症。有香港的医生指出，即使康复了的肺炎病患，他们的肺功能也会受损20-30%，稍微走快点，就会气喘！
睡早睡好
笔者从事推广健康的工作已经将近20年了，这些年来，虽然都尽量早睡，可是，因为事务繁忙，时间不够用，都一直在追寻能减少睡眠而不会影响免疫力的方法。不过，所得到的结论是：不论饮食有多好，若不早睡，免疫力还是会受到影响的。所以，还是早睡、睡好最为实际及重要。若睡眠质量不好，可以考虑补充褪黑激素和其他物质。若还是真的想要缩短睡眠，可以考虑静坐冥想。静坐冥想能弥补睡眠，也能提高免疫力和促进大脑健康。
饮食多植物及全食
多植物全食的饮食习惯让身体能吸收到较为全面的营养。营养充足了，身心自然就会较轻松及健康。是的，营养不良会导致精神压力，而精神压力又会削弱免疫力。若饮食不全面，就应该考虑补充，食用质量好的综合维生素、矿物质和植物化学素。
避免摄取各种糖分
糖分会抑制免疫力。有研究说每摄取100克的糖分，免疫系统的机能就会在好几个小时低弱一半！而且，体内过多的糖分也会消耗维生素及矿物质，让白血球软弱而没法有效地执行防护工作。
保暖及保持健康的体温
笼统来说，寒性体质及体温偏低都会削弱人体免疫力对病毒的防护力。
在一个研究中，科研人员把细胞温度分别维持在摄氏37度（人体的基础体温）和33度，以观察细胞对鼻病毒（rhinovirus，一种常见导致感冒的病毒的反应）。结果发现体温对细胞的免疫力有显著的影响。
所以，应该设法保持体温在摄氏37度左右。若是经常畏寒或时体温不高，就应该考虑热水泡脚或做蒸气浴。若你是在新加坡，可以考虑我们提供的生姜草药浴，以保持健康的体温。当然也可以用远红外线浴和热水泡脚。
冥想
研究显示经常冥想能提高免疫功能。冥想是“活在当下”的锻炼，能有效的减压，提升免疫力。若你身在新加坡，也可以报名出席笔者的线上/线下午间拉筋静坐冥想课。详情请向我们查询。
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Each month, Edwin shares his on-going health perspectives in the monthly Wellness Letters.
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