Immunity Boosting Measures for Self-Care during Covid 19

Article By : Dr.Rohit Bahuguna (PT) & Jyotsna Bahuguna(Dt), BFY Sports & Fitness.


  • Daily Practice of Yogasana, Pranayama ,home exercise and Meditation for at least 30 minute.
  • Spices like Turmeric (Haldi), Jeera (Cumin), Coriander (Dhaniya) and Garlic (Lasun) recommended in Cooking
  • Maintain cleanliness in and around the home for all individual and the family. Avoid unnecessary visits to crowded places.
  • Drink warm water throughout the day.
  •  Wear a disposable mask. Clean your hand properly. Avoid unnecessary  touching to eye, nose, and mouth.
  •  Stay away from patients having a cold and cough. Do not sleep especially during the day. Do not stay waking up late at night.

Ayurvedic  Tips :

  • Take Chyavanprash 10 gm (1 table spoon) in the morning. Diabetics should take sugar free Chyavanprash.
  • Drink Herbal Tea/Decoction (Khadha) made from Tulsi (Basil), Cinnamon (Dalchini), Black Pepper (Kali Mirch), Dry Ginger (Shunthi) and Raisin (Munakka) – once or twice a day.Add Natural Sugar (Jaggery) and/or fresh Lemon Juice to your taste, if needed.
  • Golden Milk – half tea spoon of Turmeric (Haldi) powder in 150 ml Hot Milk – once or twice a day.

Simple Ayurvedic Prcodures :

  • NASAL Application – Apply Sesame Oil / Cocunut oil or Ghee in both the nostrils in morning and evening.
  • Oil Pulling Therapy – Take one table spoon Sesame or Coconut Oil in mouth. Do not drink, swish in the mouth for 2 to 3 minutes and split it off followed by warm water rinse. This can be done once or twice a day.
  • Steam inhalation with fresh Mint leaves (Pudina) or Caraway Seeds (Ajwain) can be practiced once in a day. Clove (Lavang) powder mixed with Natural Sugar / Honey can be taken 2-3 times a day in case of cough or throat irritation.

Advisable diet :

  • Drink warm boiled water or take boiled water with ginger powder. Avoid eggs as well as meat.
  • Eat homemade, easily digestible, lite, and warm food. Do not consume stale foods, fermented items, items made of maida flour, curd, and dairy products, junk food, cold drinks, and fridge water.
  • Do not consume cross contamination food. Also do not eat anything stored in the fridge for too long.
  • Spices like Turmeric (Haldi), Jeera (Cumin), Coriander (Dhaniya) and Garlic (Lasun) recommended in Cooking
  • Drink hot soup with green lentil (moong), redlentils (masoor), chickpeas, and kale. Consumevegetables such as bitter gourd (karela), pointed ground (parval), raw radishes (mooli), bottle gourd (dudhi), pumpkin, drumsticks, ginger, turmeric, garlic, and mint.
  • Do not eat slow digestive or sticky vegetables. Take fruits such as papaya, pomegranate, and amla.

Notes: Above mentioned Measures is to Boost Immunity for Self-Care, it does not claim to be COVID-19 Treatment. . These measures generally treat normal dry cough and sore throat. However, it is best to consult doctors if these symptoms persist.