HAVE A HEALTHY WINTER
Fight the flu, keep fit, with yoga asanas, seasonal foods and Ayurvedic remedies
Fitness
experts offer solutions from our ancient exercise forms, and
traditional foods that will help not just beat the cold but also
build immunity to fight the infections that are common in this
weather.
“It
is all about prevention, and yoga offers several kriyas [practices]
that are effective in fighting infections,” says PC Kapoor,
director of South Delhi’s Sivananda Yoga Vedanta Centre.
Cleansing
exercises are a good way to begin. Jal neeti kriya, or nasal
cleansing, is one of the many practices that can be tried even at
home once learnt properly. In this kriya, a clay pot with an outlet
is filled with lukewarm salty water, which is inhaled from one
nostril and released from the other.
“This
clears the nasal passages,” says Kapoor. “In winters, especially
in cities like Delhi where there is a lot of air pollution that
results in particulate matter getting lodged in the nasal cavity and
even the lungs, this kriya cleanses.”
Breathing
exercises such as kapalbhati also be used to cleanse the nasal
passages and to strengthen the lungs.
Technique
and timing, however, are important, since this is not just about
inhales and exhaling.
If
performed correctly, over time, kapalbhati is known to even cure
certain ailments related to the respiratory tract.
Also
recommended is the surya namaskar or salutation to the sun, a set of
12 powerful asanas that acts as a good cardiovascular workout. It
also strengthens the back and muscles and is helpful in developing a
flexible body.
The
surya namaskar must be performed for a minimum of 10 minutes daily,
with two or three rounds of breathing exercises. One can try jal
neeti while brushing one’s teeth. Experts, however, warn against
starting these exercises without correct supervision.
“These
are easy exercises and can be done at home regularly, but you have
to learn them under the guidance of a skilled yoga practitioner,”
says Kapoor.
Ayurvedic
physicians and experts also vouch for the efficacy of the
combination of Ayurvedic medicine and yoga.
In
Ayurveda, asthma is known as tamak swash, and is believed to be
caused by stomach problems. When food is not digested properly,
toxic juices are emitted in the body, hampering the breathing
process.
“It
cannot be cured with a single therapeutic treatment; the patient is
required to follow different therapeutic treatments. Kunjal kriya or
stomach wash in the morning, on an empty stomach, with lukewarm
salty water is the best method for immediate relief,” says
Ayurvedic physician and co-founder of Patanjali Yogpeeth, Acharya
Balkrishna.
Diet
is important too. Even though a glass of water every two waking
hours is needed to meet the minimum requirement of eight glasses a
day, nothing can be more comforting in winters than a piping hot
bowl of soup.
Add
ingredients such as garlic, ginger, black pepper and asparagus, and
it will become a healthy way not just to replenish the body’s
fluids but also to help prevent and even tackle ailments like the
cold and flu, because of the ingredients’ medicinal properties.
“The
good thing about winters is the wide range of green vegetables on
offer, which can be added to soups prepared at home. These are
excellent source of vitamins and minerals and add to the liquid
intake,” says Dr Umesh Kapil of the department of nutrition at the
All India Institute of Medical Sciences (AIIMS).
Herbal
teas with ingredients such as tulsi, chamomile, lemon and cardamom
are also beneficial in cold weather.
Some
of the items available in winter can do wonders for immunity.
“Amla
[Indian gooseberry], for example, which is available for a very
short period during winters, is packed with vitamin C and fibre
nutrients. Fresh haldi [turmeric], with its anti-inflammatory
properties, is good for health since most lifestyle disorders are
related to inflammation. Seeds like sunflower, flax and sesame are
loaded with antioxidants,” says nutritionist Ishi Khosla.
It
is also soothing to the nerves to drink a glass of warm milk mixed
with half a teaspoon of freshly ground haldi before bed-time. Methi,
or fenugreek leaves and seeds, is another food item that works
wonders for the health.
Either
consume its leaves or have it in powdered form; it can aid
digestion, ease body cramps, especially menstrual cramps, soothe a
sore throat and even help tackle a fever. Methi also improves hair
quality as hair tends to get brittle and frizzy due to exposure to
dry winds in winter.
“These
are all functional foods as they have medicinal properties,” says
Dr Kapil.
Finally,
there is nothing better than a warm bath to beat the gloominess.
HT141228
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