Picture the below scenarios:
A sip of water at room temperature in winters, is enough to catch an infection.
Remove even one layer and go out to take a peek in winters, cold and cough again.
Too much sweat in summers, even worst- cough in summers
These ain't hypothetical scenarios, this was me a decade ago. Although, I was practicing Martial Arts for a few years even then, still something was wrong. Once I drank water from a waterfall in a training camp and I had a sore throat for 6 months.
Something was profusely wrong which was giving my body an immunity nightmare.
The frustration led me to get in the rabbit holes to dig out about immunity, nutrition, fitness, medicine and even Ayurveda. Many a certifications and multiple experiments over next 5 years helped me build a much stronger physical system that can now take a lot of extremes without getting a short circuit.
Here are five key steps that helped me. They may possibly also help you.
Let's dive in.
First, lets understand immunity in a nutshell. I will try and not use complex words and make it as simple as I can. Let me know if I succeeded in doing so :)
Understanding Immunity
Immunity is the body's natural defense system that protects us from illnesses and infections. Think of it as a security team that identifies and fights off harmful invaders like bacteria and viruses. When you get sick, your immune system kicks into action, producing special cells and proteins to target and eliminate these threats.
There are two main types of immunity:
Innate Immunity, which you are born with and provides immediate defense, and
Adaptive Immunity, which develops over time as your body learns to recognise and remember specific pathogens.
Interestingly, new immunity is mostly acquired through two means- Diseases (Yes! you read that right. Remember Anti-Bodies from Covid days.) and Vaccines.
If you're wondering where's exercise, yes that plays a crucial role and we will come to it in a bit.
Now since, we have some (shallow but ok for now) understanding of what immunity is. Let me discuss the various ways that helped me.
Step 1: Treating Body as a Vehicle
Consider our body as a vehicle for a moment and we have to drive this vehicle for a long period. Note: There won't be any BS-3 pollution checks :)
What we feed in the vehicle (body) decides how this vehicle runs and for how long.
I started having one seasonal fruit everyday without fail and did away with the junk- the cookies, chips and the entire such gamut. Though I still enjoy fresh sweets, ice creams, brownies etc made with love.
Nutrition plays a crucial role in supporting the immune system. Consuming a variety of fruits can significantly boost immunity because they are packed with essential vitamins, minerals, and antioxidants. For instance, vitamin C, found in fruits like oranges, strawberries, and kiwis, helps body produce more White Blood Cells, which are vital for fighting off infections.
Additionally, fruits like bananas and avocados provide potassium and other nutrients that help keep your body functioning optimally.
By incorporating a colourful array of fruits into diet, we can strengthen our immune system and better protect us against illnesses, making it easier to stay active and focused.
When parents ask me about diet for kids, I always advise them to keep their plates colourful, at-least three colours of vegetables/ salad etc in their plate ensures a diverse nutrient profile.
Step 2: Exercise and Immunity Window
Exercise is really important for keeping our bodies healthy, especially when it comes to our immune system, which helps protect us from getting sick.
When we exercise, our body gets stronger and better at fighting off germs and viruses. This happens because physical activity increases the flow of blood and helps our immune cells move around more easily. Even simple activities like walking, biking, or playing sports can boost our immunity. So, staying active is a great way to help our bodies stay strong and healthy!
While, I was exercising earlier too, what I missed was the "Immunity Window"
When we do an intense training session, the immune cells get redistributed to areas in body that might need more help and hence making us vulnerable for a short window. Most research says around an hour or so after an intense training of 1.5-2 hours. Thus, it becomes important to not go out in the same sweating T-Shirt as that invites the infections. I started to change and take a shower post workout as soon as possible.
Similarly, taking a shower at the end of the day also helps us to sleep free of harmful microorganisms that could be lurking in our body's corners.
Coincidently, RigVeda also tells that taking a dip helps us clean our energy (we can replace a dip with a shower). Thus, after meeting several people or at the end of the end clean your energy. Even Bible talks about cleansing through water. So, no loss from spiritual perspective too.
Read More:
Step 3: Preparing Body for Shocks
Shocks like cold showers (in winters) can help improve your immune system by making it stronger and more efficient. When you take a cold shower, your body has to work harder to stay warm, which boosts your blood circulation. This increased blood flow helps your body deliver more white blood cells, which are important for fighting off illnesses.
Additionally, cold showers can reduce stress and inflammation, both of which can weaken our immune system.
So, by regularly taking cold showers, you can help your body become better at protecting itself from sickness.
While cold exposure is a great way to prepare body for shocks. One should also expose body to extreme heat during summers (think Steam/ Sauna/ Running in Sun etc).
The body has an amazing ability to adapt to extreme environments over time, which connects to the Adaptability Principle (Class Xth Science Lessons) . For example, if someone moves to a place with very high temperatures, their body starts to adjust by sweating more efficiently to cool down. Similarly, in cold conditions, the body learns to conserve heat by reducing blood flow to the skin.
These changes don’t happen overnight; they take time and help the body function better in its new surroundings. This gradual adjustment shows how living things can change and survive in different situations.
Step 4: Nothing Like Martial Arts
Regular exercise has been shown to boost our immune system, helping our bodies fight off illnesses.
According to leading journals and publications, people who engage even in moderate physical activity, like walking or cycling, tend to get sick less often than those who are inactive.
Exercise increases the circulation of immune cells in the body, making it easier for them to detect and respond to infections.
Additionally, working out can help reduce stress and inflammation, both of which can weaken our immune response. So, by staying active, we not only improve our fitness but also strengthen our body's defense against sickness!
Call me biased, but I feel Martial Arts are one of the best modes of exercises (if not the best)
Martial arts provide a holistic approach to fitness, incorporating various elements that contribute to overall health and well-being. The key components of martial arts training include:
Cardio: Many martial arts practices, such as kickboxing or Brazilian Jiu-Jitsu, involve high-intensity movements that elevate the heart rate, improving cardiovascular endurance.
Strength: Techniques often require the use of body weight and resistance, helping to build muscle strength and improve overall physical power.
Flexibility: Flexibility plays a crucial role in enhancing immunity by allowing the body to adapt to various physical and emotional stresses, thereby promoting overall health and resilience against infections and diseases.
Skill: Practicing martial arts enhances coordination, balance, and agility, as students learn complex movements and techniques.
Self-Defence: Beyond fitness, martial arts teach practical self-defence skills, empowering individuals to protect themselves and build confidence.
Mental Wellness: In addition to physical benefits, martial arts foster a strong sense of community, which is vital for mental well-being. Training often takes place in a group setting, encouraging camaraderie and support among practitioners.
Step 5: Recovery
I acknowledge I can be a very boring person as I have a strict sleep schedule. As I know its importance and how it has kept me away from disease and helped me (along with other steps) recover in just a few days from Covid and Dengue.
I can't emphasise enough how important recovery is for keeping our immune system strong. It's key to staying healthy and fighting off sickness.
Getting enough sleep and rest is a big part of this recovery. When you're feeling wiped out, it's your body's way of saying you need some good sleep. This sleep is crucial because it helps produce cytokines—those proteins that fight infections and inflammation.
Not getting enough shut-eye can weaken our immune system, making it easier to get sick. Plus, rest helps your body fix itself, recharge, and keep your immune system in check. So, making sure you get enough sleep and taking breaks or massages when you're tired.
It is critical for having a strong immune system that can fend off germs and keep you healthy in the long run.
Some FAQs
Here are some frequently asked questions that I would like to answer:
Should we take Multi Vitamins and Supplements?
Being a vegetarian, the only supplement I some times take is Whey Protein that too un-flavoured (avoid artificial flavours) . A lot of doctors advise taking multi-vitamins etc. However, I trust doctors that advise otherwise and I don't take any. All my medical reports are as they should be. However, please do check with your doctor.
What about Vitamin D?
Sunlight is our best friend. Whenever possible expose max skin to sun, it is one of the best things I started and along with other elements mentioned above it has been instrumental in building body's strong defence system. However, do a periodic blood test and consult doctor when needed.
How much water to Drink?
Drinking optimal amount of water is crucial for healthy living. A simple rule that I abide by is- the input (water) and output (urine) should be of same colour. This should be the guiding principle instead of AI apps and XX litres of water everyday.
Should we take over the counter medicines?
I don't take them and let my body fight. I feel some of these medicine reduce our ability to fight infections. Take medicines only when a doctor asks us, else avoid.
What about instant mix and super foods for instant immunity?
Building immunity is a long term process. Avoid short cuts, think consistency over years. Most such instant mixes could be a marketing genius not necessarily a genius product.
A strong Immunity does not mean we won't catch any infections. However, it does means that we will recover faster if we catch one.
It also means having more confidence to eat that ice cream in winters, dip in that mountain stream, run in the rain, walk in extreme cold or meditate in shimmering sun.
Enjoy life as it comes, remember:
Intensity is common, Consistency is rare
Do share your views and experience on this topic.
Oss
Shikher
Note: This is a blog based on experience of author and not a medical recommendation. Please do consult your doctor for any problems.
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