By Beverly Blake Scarlett
In light of the recent upsurge of CHICKUNGUNYA VIRUS and the threat of other diseases like the EBOLA VIRUS along with the other diseases and infections that affects us from time to time, here are some healthy and natural ways to build your immune system so you will be better able to resist and or fight them.
There are EIGHT NATURAL REMEDIES that can help to keep you healthy and well. This is the NEWSTART program which is also GOD’S PLAN for your health and wellness.
- N is for NUTRITION – Eat healthy and well balanced meals daily, by selecting foods from the Caribbean Foods Groups. Healthy eating will build and boost your immune system. A well balanced meal will have STAPLE FOODS in addition to LEGUMES and / or FOODS FROM ANIMALS, VEGETABLES and Your plate should look like this: (MAKE THIS DIA BIG SO WE CAN SEE/READ IT)
Each day you will need 6-11 servings of Staples, 2-3 servings of Legumes, 2-3 servings of Foods from animals and or low fat dairy products, 3-5 servings of Vegetables and 2-4 servings of Fruits. Use fats and oils, sugars and sweets and salt sparingly. For more details on how to plan and implement a healthy meal guide please contact Mrs. Beverly Blake Scarlett or the Nutritionist at your Health Department and or Dietitian at your Hospital in your parish. ‘Let your food be your medicine and your medicine your food’.
- E is for EXERCISE – Exercising daily or doing physical activities is very important to keep you generally healthy and well. It will help to improve the functioning of your cardiovascular system, build your muscles and boost your immune system. You will need a minimum of 30 minutes of aerobic exercises 3-5 days per week. One hour daily is better, especially if you are overweight and or obese and need to lose some weight. You are to vary the types of exercise done in order to gain maximum benefits. General exercises include Endurance / Aerobic types like brisk walking, jogging and swimming; Flexibility types like bending and stretching; and Strength / Resistance types like weight lifting.
- W is for Water – Water is important to keep you healthy and well. Did you know that 70-80% of the human body is made up of water? Drinking 6-8 (8-ounce) glasses of water daily will help to keep your cells well hydrated and regulate your body temperature. Drinking adequate amounts of water daily will increase your energy level, prevent and / or alleviate general aches and pains including joint pains. Ensure that the water you consume is safe for drinking. Having a shower at least once daily will also makes you feel fresh and rejuvenated.
- S is for Sunshine – Sunshine is important for your health and wellness. Moderate exposure to sunlight, preferably early in the morning will energize you, provide vitamin D to strengthen your bones and keep you feeling good throughout the day. Research has shown that 20 minutes of exposure to the sunlight can also boost your immune system and lowers your blood pressure. Sunshine energizes the world and provides food for the nations.
- T is for Temperance – Temperance is avoidance of all that is harmful to your health like the consumption of alcohol and alcoholic beverages, tobacco smoking and other drugs use; and moderate use of the things that are good for your health. Anything that is taken to excess (even the good) can be harmful to your health. Practicing temperance can be beneficial to both mind and body. Practicing intemperate habits can be harmful to you, your family and others.
- A is for Air – Fresh air is vital for good health and wellness. One cannot survive without oxygen. This is essential to keep your brain and every cell in your body functioning properly. Performing exercises in the outdoor will help you to take in more clean air which will improve your general health and wellness. It will help to improve your heart rate, blood pressure and helps your immune system fight off diseases more effectively. Use every opportunity to step outside and take slow, deep breaths. This will help to make you feel more energized. Try and allow fresh air into your home, including nights. You will get a better rest and sleep, so you will be better able to take on the world the next day.
- R is for Rest – Adequate rest and sleep will make you feel better. It is an important part of a healthy lifestyle and can improve the functioning of your heart and mind. It can even help you to lose weight. It will improve your memory and help to build your immune system. Scientists spend considerable amount of time studying the benefits of sleep. They have discovered that sleep plays a key role in the functioning of the immune system, metabolism, memory, learning and other vital body functions. Going without sleep for a whole night will make you feel so sluggish the next day. For good health enjoy at least 6-8 hours of rest / sleep every 24 hours. Also take one day per week to give thanks and be rejuvenated to take on the following week.
- Trust in Divine Powers – Believing in God helps people to live healthier and longer lives. They are better able to cope with the challenges of life. It improves mental health, gives purpose and meaning to life. Persons who trust God are less likely to undertake risky behaviours that can be injurious to their health.
I nearly forgot – let me tell you what God’s Plan for your health is: G is for Godly trust; O is for open Air; D is for daily Exercise; S is for Sunshine; P is for plenty of Rest; L is for lots of Water; A is for always Temperate and N is for Nutrition.
