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12 simple habits for overall fitness

By Dr Vivek Chandel
March 19, 2020 09:03 IST
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Start your day with tulsi and ginger tea, suggests Dr Vivek Chandel.

12 simple habits for overall fitness 

IMAGE: Basil leaves will help cleanse your upper respiratory tract. Use pepper in your meals to boost immunity. Photograph: Courtesy

The outbreak of novel coronavirus has now infected nearly two lakh individuals and killed thousands around the world.

Naturally, everyone is focusing on preventive measures until an effective cure is found.

One of the easiest ways to save yourself from catching the deadly infection is by keeping your immunity up and tight.

Here are some basic tips from Ayurveda to help you gain immunity and overall fitness:

1. Add a teaspoon of turmeric powder along with a glass of boiled milk at night.
2. Boil Giloy (stem of Tinospora cordifolia) in a bowl of water. Drink this water in the morning and evening to prevent cold, cough and sore throat.
3. Due to change in weather, you may feel that your nostrils are getting dry. If you feel congestion in your nose, you may put two drops of ghee in both nostrils in morning and evening. This will moisten your nose and ease congestion.
4. Before and after touching any surface, wash your hands with soap for 30 seconds. Try not to touch your eyes, mouth or nose while you are travelling.
5. Start the day with tulsi (holy basil leaves), pippali (fruit of long pepper) and ginger tea to strengthen and cleanse the upper respiratory tract.
6. Use turmeric and black pepper in your meals to boost immunity and reduce ama (toxins).  Turmeric can be taken along with almond milk or added to oats to prepare a nourishing golden porridge.
7. Eat fresh, cooked and hygienic vegetarian food. Avoid intake of red meat and processed meats like bacon, sausage, nuggets, ham, etc.
8. Take 15 ml of amla juice (Indian gooseberry or Phyllanthus emblica) daily. Chyavanprash -- a dietary supplement comprising sugar, honey, ghee, berries, herbs and spices -- can be a great antioxidant that will also strengthen your immunity.
9. Maintain the alkaline levels of your body by drinking lemon with warm water. Add a few drops of lemon juice to warm water and consume it from time to time.
10. It is important to stay hydrated. Drinking warm water every 20 to 30 minutes will keep the throat and mucous membrane moist, supporting its action as a good barrier to all microbes.
11. Avoid burdening the body's vital process by overeating, lack of rest and excessive stress. It hampers the healing mechanism.
12. Practice meditation, breathing exercises, pranayam (bhramari and nadishodhana) to keep your mind calm and relaxed.
13. You must ensure your body gets ample rest. Sleep for 6 to 8 hours. While sleeping, your immune system releases cytokines, a major component of the immune system.
14. Gut microbiota plays a major role in improving the immune response. Include plenty of salads in your diet.
15. Indulge in panchakarma (detoxification therapy) once a year for purification of your body under the supervision of an Ayurveda specialist.

Dr Vivek Chandel is wellness manager at Fazlani Natures Nest. He can be contacted on

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Dr Vivek Chandel