The writer, who is an Ayurveda practitioner in Rishikesh, recommends that you follow a particular routine for all times, but especially now during this Covid-19 crisis

Some of these measures have been recommended by eminent vaidyas from across the country as they are definite immunity boosters.

Drink Warm Water

Drink warm water throughout the day in small sips. One litre of hot water can be infused with 1 tablespoon of cumin seeds or a 3 cm stick of mulethi or liquorice bark and sipped throughout the day. Spices like turmeric, cumin, coriander and garlic are recommended to be used extensively in cooking.

A Spoon of Chyavanprash

Renu Gulati

Also take 10 gm of Chyavanprash or roughly one tbsp in the morning with half a glass of boiled warm milk. Diabetics should ensure that they take sugar-free Chyavanprash that is readily available in the market.

Drink herbal tea or a decoction called kadha made from tulsi or basil, to which you can add cinnamon, black pepper, dry ginger and munakka or raisins, once or twice a day. Add jaggery and fresh lemon juice for taste, if you like it that way.

Golden Milk Drink

Drink golden milk which is made with adding half a  teaspoon of turmeric powder in 150 ml of hot milk,  once or twice a day. If you have a weak digestive system, please avoid this milk drink. Also, remember never to take milk with your meals.

Avoid salads and cold foods at this time.

Meal Times

It is very important to keep regular timings for your meals. Make it a habit to eat your breakfast at 8 am, lunch at 12.30 pm in the early afternoon and dinner around 7 pm.

In addition to the food routine, here are some other procedures you can do to build your immunity.

Oil Therapy

Apply two drops of sesame or coconut oil or ghee in both the nostrils (pratimarsh nasya) in the morning and evening after your bath.

Oil-holding therapy: Take a tablespoon of sesame or coconut oil in the mouth. Do not drink but hold in the mouth for 2 to 3 minutes and spit it out. Do this after brushing your teeth and scraping your tongue.

Take a daily bath with 10 drops of tea tree oil in your bucket. Or you can make a decoction of neem by boiling two handfuls of neem leaves in 1.5 litres of water. Whenever possible, use either a neem or turmeric soap for your bath.

Infuse your home with samrani (loban) or guggul or an essential oil diffuser of lemongrass, eucalyptus or tea tree.

Yoga and Pranayama Practice

A daily practice of yogasana, pranayama and meditation for at least 30 minutes is advised by the Ministry of AYUSH.

Other exercises can be performed in the morning to half one’s capacity.

Sleep Routine

Avoid sleeping in the daytime. Sleep by 10 pm and wake up by 6 am.

Vitamin D

Ensure you get sufficient exposure to the sun for at least 20 minutes per day.

Renu Gulati is a lawyer from the UK and holds an MSc in Ayurveda from London since 2006. Based in Rishikesh, she consults, teaches and writes in the field of Ayurveda, internationally. 


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