Hi,

As we know that there are so much chaos around with different viruses in the air and no cure have been found till now. Right now only way to fight the condition is to be healthy and build the immune system strong.

How do we build our immune system strong?

Eat Right
Eat on Time
Not Eat certain things
Daily Exercise
Sleep and wake up on Time
Take no stress
– Personal Hygiene

Diet plays a vital role in the maintenance of good health and in the prevention and cure of disease. The right kind of food is the most important single factor in the promotion of health ; and the wrong kind of food is the most important single factor in the promotion of disease.
The human body builds up and maintains healthy cells, tissues, glands and organs only with the help of various nutrients. The body cannot perform any of its functions, be they metabolic, hormonal, mental, physical or chemical, without specific nutrients. The food which provides these nutrients is thus one of the most essential factors in building and maintaining health. Nutrition, which depends on food, is also of utmost importance in the cure of disease. The primary cause of disease is a weakened organism or lowered resistance in the body, arising from the adoption of a faulty nutritional pattern. There is an elaborate healing mechanism within the body but it can perform its function only if it is abundantly supplied with all the essential nutritional factors.
Daily Menu
Based on what has been stated above, the daily menu of a health-building and vitalising diet should be on the following lines :
Upon arising (5am – 7am) :- A glass of lukewarm water mixed with the juice of a half a lemon and a teaspoon of honey, or a glass of freshly squeezed juice of any available seasonable fruit such as apple, pineapple, orange, sweet lime and grapes.
Or
A drink made from grated ginger, powder turmeric, black pepper powder boiled in water for 10 mins and add honey after it poured in the cup to boost immunity
Breakfast (8am – 9am) :- Fresh fruits such as apple, orange, banana, grapes, or any available seasonal fruits, a cup of butter-milk or unpasteurised milk and a handful of raw nuts or a couple of tablespoons of sunflower and pumpkin seeds.
Mid-morning snack (11am to 11.30 am) : One apple or a banana or any other fruit.
Lunch (12 pm – 1 pm) : A bowl of freshly prepared steamed vegetables using salt, vegetable oil and butter for seasoning, one or two slices of whole grain bread or chappatis and a glass of butter-milk.
Mid-afternoon : A glass of fresh fruit or vegetable juice or any available fruit.
Or
A drink made from grated ginger, powder turmeric, black pepper powder boiled in water for 10 mins and add honey after it poured in the cup to boost immunity

Dinner (6.30 pm to 7.30 pm) : A large bowl of fresh salad made up of green vegetables, such as tomatoes, carrot, cabbage, cucumber, red beet and onion with lime juice dressing, any available sprouts such as alfalfa seeds, and mung beans , a warm vegetable course, if desired, one tablespoon of fresh butter, cottage cheese or a glass of butter-milk.
The above menu is a general outline around which an individual diet can be built. It can be modified and changed to adopt to specific requirements and conditions. The menu for lunch and dinner is interchangeable.
Do not drink liquids with meals. The water should be taken half an hour before meals or an hour after meals. Milk, buttermilk, and vegetable soups are foods and can be taken with meals.
Vitamins to boost Immunity
Vitamin A
Known as anti-opathalmic, vitamin A is essential for growth and vitality. It builds up resistance to respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines.
The main sources of this vitamin are fish liver oil, liver, whole milk, curds, pure ghee, butter, cheese, cream and egg yolk, green leafy and certain yellow root vegetables such as spinach, lettuce, turnip, beets, carrot, cabbage and tomato and ripe fruits such as prunes, mangoes, pappaya, apricots, peaches, almonds and other dry fruits.
VITAMIN C
Vitamin C or ascorbic acid is essential for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth, and gums. It protects one against infections and acts as a harmless antibiotic. It promotes healing and serves as protection against all forms of stress and harmful effects of toxic chemicals. It helps prevent and cure the common cold. It also helps in decreasing blood cholesterol. This vitamin is found in citrus fruits, berries, green and leafy vegetables, tomatoes, potatoes, sprouted bengal and green grams

Apart from these we need to have balanced diet with other vitamins, protein, fibres, carbo hydrates, and other minerals.

We need to watch out when eating outside, hygiene has to be maintained, suggested eat home cooked food and avoid junk food, fast food and frozen food.

Daily Workout:
Joint Mobility – Must
Stretching – Must
Walking – Must
Daily Yoga practice – recommended

Try to sleep early and wake up early in the morning so that body biological clock is maintained.

Avoid any kind of stress at this point of time
Om Chanting 21 times minimum – Everyday
Deep Breathing – 10 Mins minimum – Everyday
Pranayama Practice – recommended
Personal Hygiene:
wash your hands thoroughly with soap & sanitiser
Avoid keeping personal space and house dirty
This will help to boost the immunity and hopefully help to fight any kind of diseases and fight viruses.

Author: Tira Triyana

A Balinese woman who is active in her daily life as a consultant & activist, also active in the PDI Perjuangan and leads several youth organizations, Women's Organizations and Children's Observers including Observers of the Disabled. Perempuan Bali yang kesehariannya adalah sebagai aktivis Pergerakan dan juga aktif di salah satu Partai Politik yaitu PDI Perjuangan dan memimpin beberapa organisasi kepemudaan, Organisasi Perempuan dan Pemerhati Anak-anak termasuk Pemerhati kaum Difabel.