Immunity hain jahan, swine flu nahin wahan

Can eating a bowl of salad or sleeping eight hours a day reduce your risks of catching life threatening illness like swine flu? FYI engages in a dialogue with experts to spill the beans on crucial myths and realities

So, you don't have a viral infection, and yet feel tired and exhausted at the end of the day, every day? If the answer is a resounding yes, that's cause for concern. Since experts believe it's a striking indicator of the fact that you may have a weak immune system.

"There are two kinds of immune systems local and respiratory. Your resistance to viral infections depends on the strength of your respiratory immune system. Viruses reduce the immunity of the respiratory tract leading to bacterial diseases," says Dr Ashok Mahashur, Respiratory Consultant, Hinduja Hospital. Hence, it is vital to keep your immune system in top condition. A variety of different factors including controlling stress, exercising and consuming a healthy diet help boost your immune system. FYI gives you the low-down on how to maintain a bug-resistant system.

Pic for representational purposes only. PIC/ANIL NAIK

Tulsi leaves to the rescue

DR RAVI KOTHARI, Ayurveda specialist
The virus usually finds a home in your cells and to kill the virus, you need to kill the cells which are harmful for the body.u00a0 Try these tips to build a strong system:
>>Take around 4 glasses of water in a vessel and boil it. Add tulsi, mint, dry ginger, fresh ginger, lemon grass and black pepper to the boiling water. Let 1/3 evaporate and then cool it down. Sip this drink throughout the day.
>>Take 2 tsp of dry ginger, 2 tsp of turmeric, 4 tsp of jaggery, 1 tsp of cow's ghee and a pinch of salt. Mix it thoroughly and prepare few small pills. Take 3 pills a day. It aids digestion.
>>Chew 10 leaves of basil (tulsi) daily in the morning as well as in the evening.u00a0

Say no to crash diets

DEANNE PANDEY, Fitness Expert
People with weak immunity are most likely to contract any viral infection. A regular exercise regime is extremely important for a healthy body and it's essential to stay fit rather than slim. Your body needs minimum of 1,200 to 1,500 calories, and anything below that is unhealthy. Crash diets and over exercising are a big no for people who are aiming to build a strong immune system. Consume a healthy snack like a bowl of low-fat yogurt and fresh fruits, or skimmed milk with oats and almonds around one hour before or after exercising.
HOT TIP: Avoid starving yourself by working all day with an empty stomach. Carry a protein bar or a wheat bread sandwich filled with tomato, paneer and lettuce. It will provide you with instant energy.

Yoga asanas help form shield

SHAMEEM AKHTAR, Mid-day's Yoga Expertu00a0
A daily yoga sadhana prevents you from stray infections. Hyper-ventilating practices like kapalabhati (skull-cleanser) are natural armour-plates against diseases.
Dhanu or bow pose builds up immunity:
>>Lie on your stomach. Fold legs at knees. Grasp each ankle with either hand and inhale. Lift chest off the ground, look up and lift thighs off the ground. Hold the pose, breathing steadily. Exhale and drop body back to starting position. Rest on your belly after the asana.
Benefits: It boosts immunity, aids respiration, lifts your mood and tones the body.

An orange a day keeps the virus away

DR RICHA ANAND, Dietician
Building a strong immune system isn't something that can be achieved overnight. Your diet is one of the most essential factors.
Watch what you eat:
>>Drink 10 to 12 glasses of water.
>>Consume a bowl of green leafy vegetables in the form of soups and sabzi.
>>Avoid junk foods as they contain saturated fats.
>>Opt for small, frequent meals instead of hogging disproportionately at one time.
>>Consume citrus fruits like oranges and sweet lime. In case you are suffering from an infection, consume them in the liquid form instead of eating them raw.

Listen to soft music before bed time

Dr RAMANATHAN IYER, Sleep Consultant, Dr L H Hiranandani Hospitalu00a0
>>A good night's sleep (8 hour sleep) is a sure-shot gateway to a healthy and productive lifestyle.
>>Evening walks are a better option instead of going for a walk after
dinner. Do not indulge in any vigorous exercise before bed time.u00a0
>>Avoid watching TV late into the night as it strains your eyes. Instead, listen to some light music, preferably a slow track you love.
>>Avoid thinking about your next day's routine. Anxiety and worry drives away sleep and leads to insomnia.
>>Avoid drinking tea or coffee at bedtime. Instead, opt for a glass of warm milk. Also, do not smoke before you go to bed.u00a0

Asli ghee clears nos-ey problems

Yogi Ashwiniu00a0
Warm pure ghee (made from cow's milk) to a bearable temperature. Lie down flat on your back and let the head hang down, bending the neck backwards. Using a dropper or spoon, pour about 5 drops of ghee in each nostril in a way that it does not flow down towards the throat but back towards the head. Keep lying in this position for 5 minutes. Ghee lubricates the nasal passage and strengthens the mucous membranes against infections.
Inputs by Ishita Sharma