Bharathi Venkatachalapathy. BAMS., FAIHM., YIC, an Integrative Ayurveda Practitioner with over 20 years of clinical experience, shares an Ayurvedic approach to help us stay healthy during this coronavirus crisis.
The latest permutation of the coronavirus called COVID-19 is rapidly spreading. It has spread throughout China and to 31 other countries and territories including the United States. Please visit CDC website for more information.
Person-to-person spread of COVID-19 appears to occur between people who are in close contact with one another (within about 6 feet) via respiratory droplets produced when an infected person coughs or sneezes. It's also spread from contact with infected surfaces or objects and then touching your own mouth, nose, or possibly your eyes.
Signs and symptoms: fever, cough, and shortness of breath.
Incubation period: CDC estimates that symptoms of COVID-19 occur within 2–14 days after exposure.
Risk factors/ population: Preliminary data suggest that older adults and persons with
underlying health conditions or compromised immune systems might be at greater risk for severe illness from this virus.
Preventive measures: Studies have shown that early layered implementation of interventions such as basic precautions of infection control and prevention, including staying home when ill and practicing respiratory and hand hygiene can reduce the community spread and impact of infectious pathogens even when specific pharmaceutical treatments and vaccines are not available.
These measures might be critical to avert widespread COVID-19 transmission in our communities. Here are few measures to enhance our immune system and stay healthy. Food habits: -Continue to have warm, moist, freshly cooked meals. -Gargle with warm water + 1⁄4 tsp turmeric + 2 pinches salt --- once to twice a day. -Drink a glass of warm water with 2 tbsp of lemon juice on empty stomach in the morning.
-Keep yourself well hydrated through the day. -Favor warm water and hot herbal teas. -Have cruciferous vegetables such as brussel sprouts, cabbage, cauliflower, broccoli and kale sautéed in ghee and turmeric, garlic, cumin, black pepper. These vegetables have naturally high amount of a compound called idole-3-carbinol (I3C). Clinical studies show that I3C has the potential to interfere with the way many viruses reproduce. -Use parsley and cilantro juice – 1 oz once a week on empty stomach to help detox your system. -Sauté garlic cloves (10-12) in ghee (1 tsp) along with turmeric (1 tsp) and have 1 garlic clove in the morning after breakfast or 15 minutes before breakfast --- garlic and curcumin have antibacterial and anti viral properties. Avoid: -Dairy products, raw foods, cold/ frozen foods and drinks. -Sugar and artificial sweeteners, preserved and processed foods. -Limit animal protein. -Avoid eating out. Lifestyle: -Wash your hands frequently with soap, if not accessible, use hand sanitizer (with at least 75% or more alcohol based). -If possible, cough or sneeze into a disposable tissue and discard. -Avoid handshaking instead you may greet with a Namaste. -Get at least 7-8 hours of rested sleep (best between 10 pm to 6 am). If need be you may -take Ashwagandha – 2 tabs at bed time or Melatonin – 0.3 mg at bed time to help with sleep. -Regular exercise / yoga/ walking in nature (sun exposure for at least 15-20 minutes in the morning). -Self massage with warm sesame oil or almond oil 30-45 minutes before shower. -Pranayama (at least twice a day) and Meditation --- to help to relax your nervous system.
Supplements:
-Septilin tabs or Sudarshan Ghana vati ( anti-infective therapy) : 1 tab twice a day (prophylactic purpose). When you have mild symptoms of cough/ cold or fever – 2 tabs twice a day after meals for 3 weeks.
-Tulsi (holy basil) tea with turmeric: 2-3 times a day. Can be taken along with CCF (Cumin+Coriander+Fennel) tea.
-Trikatu ( maintain healthy microbiome): 1⁄2 tsp in hot water after meals twice a day
-Amalaki rasayana or Chyavanprash ( great source of Vitamin C):1 tsp as snack twice a day.
-Vit D3 (at least 2000 IU) +Zinc (25- 40 mg)- once a day.
-Triphala tabs: As needed to help with regulating bowel movements Precautionary measures if infected by Coronavirus.
Maintain personal hygiene: -Wash your hands often with soap and water. -Avoid touching your eyes, nose, and mouth with unwashed hands. -Avoid close contact with people who are sick. -Stay home when you are sick. -Cover your face during cough or sneeze and wash your hands after coughing or sneezing. -Clean and disinfect frequently touched objects and surfaces. -If you suspect Corona Viral infection, wear a mask and contact your physician or nearest hospital immediately. References: 1. Center for disease control and prevention: cdc.gov 2. Indian ministry of Health, AYUSH: pib.gov.in Stay informed, Stay Healthy. Bharathi Venkatachalapathy. BAMS., FAIHM., YIC, www.ayurnectar.com Tel. 562-228-3939