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Healthy Ways To Strengthen Your Immune System

* 中文版本Bahasa Indon

Dear Aenon Alumnus,

Greetings to each one of you. I believe that at this moment, with the Covid19 pandemic, many of you are concerned and maybe thinking, “what should I do to keep my immune system strong”.

In this article, let me highlight some of the changes we can make to just do that! Yes, to follow the NEWSTART principle, as much as possible within your limits though, in some countries, the Movement Control Order is in force.

Let us begin with the N – Nutrition. We encourage getting nutrients and essential vitamins or minerals from wholesome food. Eat more fruits and vegetables that are rich in Beta carotene. Beta carotene is the precursor of Vitamin A, which helps to built antibodies aiding to strengthen our immune system. It is found in orange-colored vegetables and fruits like sweet potatoes, carrots, papayas and also in spinach, kale, broccoli, and squash. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/pdf/nihms185109.pdf)

Food high in Vitamin C, like oranges, grapefruit, kiwi, Brussels sprouts, red and green peppers, broccoli, cooked cabbage, and cauliflower too helps in building antibodies by the lymphocytes. High levels of Vitamin C has helped to reduce the duration of flu. ( https://www.ncbi.nlm.nih.gov/pubmed/29099763)

Zinc helps our immune system to built up. Sources of zinc include whole beans, chickpeas, lentils, tofu, fortified cereals, nuts, seeds. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/pdf/mol14_5p0353.pdf)

Next is E – Exercise. Exercise to keep your immune system alive and alert to battle the virus. The American College of Sports Medicine has published recommendations for health professionals who counsel healthy adults on individualized exercise programs. It recommends 150 minutes of moderate-intensity exercise per week and 2 to 3 days of resistance, flexibility, and neuromotor exercises per week. (https://www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/healthy-diet-and-physical-activity-counseling-adults-with-high-risk-of-cvd)
The talk test is a rough guide to determine the intensity of exercise. (https://www.cardiosmart.org/~/media/Documents/Fact%20Sheets/en/abk5262.ashx) . Aerobic and resistance exercises done within the confines of the home if restricted by the Movement Control Order.

Followed by W – Water. Clean water for washing your hands, face, and body and drinking water to hydrate (with at least 8 glasses of water each day). Please remember to wash your hands regularly with soap and running water, before touching your face. Drink clean drinking water regularly and also gurgle with salt water regularly is recommended. A 5 min hot followed with a 1min cold shower alternating for 3 cycles will be a boost to the immune system. If you have a blocked nose or are having flu, do perform a steam inhalation early. For those of you who have attended the Aenon program, you will have seen how it is done.

S is for S – Sunlight. Daily 20-minute exposure to Natural sunlight in the early morning hours or late afternoon is recommended. The UVC rays of sunlight kill viruses. Remember that Vitamin D is formed from our skin with the help of sunlight and Vitamin D is a boost for our immune system. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/pdf/nihms-291217.pdf)

T is for T – temperance or self-control. Be conscious of what you take into your body because it might weaken your immune system and make you susceptible and vulnerable to infection. Avoid food with a high sugar load e.g. sweets, pastries, cakes, soft drinks, sweetened tetra pack or bottled juices, etc. No going to the malls, avoid people groups or gatherings and no partying at this time as it increases the chance for contracting the Covid19 virus.

As for A – AIR. Inhale fresh air. Do not lock yourself in a poorly ventilated room. Remember that the COVID-19 virus loves a cold closed room. If possible, open your windows and allow the sunlight to shine into your home. Smoking should be restrained and quit, and barbequing food discouraged.

Next is R – REST. Take adequate time to sleep and rest to rejuvenate your body and keep your immune system strong (9 pm – 5 am). Avoid spending much time before sleep on electronic gadgets that release blue light, which will postpone the sleep hormone, melatonin production.

The foundation for the NEWSTART principle is T – TRUST IN GOD. God is in control of everything. In this stressful time, fear is a negative emotion, an irrational thought. But God can overpower that fear and place peace in our hearts. Even as men and the whole of creation groaned during this pandemic (as is written in Romans 8:22 KJV, “For we know that the whole creation groaneth and travaileth in pain together until now.”) there is assurance found in Psalms 46:1 KJV “Therefore will not we fear, though the earth is removed, and though the mountains are carried into the midst of the sea.” During this time of crisis, Psalms 46: 10 and 11 quotes, “Be still, and know that I am God: I will be exalted among the heathen, I will be exalted in the earth. The LORD of hosts is with us; the God of Jacob is our refuge.

As we start to follow these NEWSTART principles, I pray that we will be able to build up our immune systems.

I end with this quote in 3 John 2 KJVBeloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.

Take care and God bless,
Aenon Team