1. General preventive measures
2. Measures for promoting systemic immunity
3. Measures for promoting local mucosal immunity
4. Dietary Recommendations
5. Mental Health Recommendations
6. Yoga

1. General preventive measures

. Stay updated on the latest Covid-19 information from authentic and reliable sources.

. Follow the Covid-19 personal hygiene protocol like wearing mask, hand washing, and sanitization

. Follow respiratory hygiene protocol

. Maintain physical distancing/quarantine/isolation protocol

. Take vaccination

2. Measures for promoting systemic immunity

1. Ayush Kada or Kwatha

      . Four parts of Tulsi

      . Two parts of Tvak/Dalchini

      . Two parts of Shunti (Dry Ginger, Zingiber oficinale)

      . One part of each (Black pepper, Jaggery & Lemon Juice

Directions for preparation as an instant hot infusion: Add 3 gm of the above Ayush Kwatha Choorna to150 ml of boiled hot water, stir well and allow to rest for ive minutes. Strain through a muslin cloth or tea strainer. Drink while lukewarm. Once a day.

2. Golden Milk

 Half teaspoon (2 gm) Haridra (turmeric, Curcuma longa) powder in 150 ml hot milk —once or twice a day.

3. Guduchi (Giloy)

 Guduchi Ghana vati (Samshamanivati or Giloy Ghana vati having Aqueous extract of Tinospora cordifolia IP)

Dosage: two tablets twice daily after food with warm water

4. Medicated water

Boil 6-7 Tulsi leaves with 1000 ml of water for 10 min then filter the water. Store it in a bottle. It is advised to take frequent sips or as and when required.

3. Measures for promoting local mucosal immunity

1. Nasya-  Apply two drops of either of these in the both the nostrils, daily, morning and evening. Til taila (sesame oil), or Nariyal taila (Coconut oil), or Cow's Ghee (clariied butter), or Anu taila

Procedure:

Lying posture: Lie in a supine position with head and neck low position; put 2 drops of any of the above-mentioned oils in each nostril. Pinch the nose once and after releasing, inhale the oil, taking it inwards. Spit the oil out when it reaches the throat.

OR

Sitting posture: dip the distal part of your cleaned little inger (up to distal skin crease) in any of the above-mentioned oils and insert into one nostril while the other nostril is closed (pinched), inhale the oil, taking it inwards, while the little inger is in nostril. Repeat the same for the next nostril. Spit the oil out when it reaches the throat.

2. Steam inhalation

Any of the following fresh leaves may be used for steam inhalation and can be done once a day.

Pudina or Tulsi or Nirgundi (Five-leaved chaste tree, Vitax Negundo),

Or Ajmoda seeds (Trachyspermum ammi)

3. Oil pulling therapy (Kavala)

Take two tablespoons (25-30 ml) warm sesame oil or coconut oil in the mouth. Swish in the mouth for two to three minutes and spit out. This can be done once or twice a day, preferably in the morning or at bedtime.

4. Dietary Recommendations

1. Water

. Drink warm water (preferably) daily as per the body's need. Warm water helps in digestion and metabolism and it acts as stimulator for the digestive ire (agni).

. Normal room temperature or cold water (water stored in a clay pot, not refrigerated) may be used for individuals with heart burn and acidity problems.

. Use copper utensils for storage of drinking water, if possible.

. Avoid drinking too much water immediately before and after meals or early in the morning. Drinking large amount of water minimizes digestive ire

2. Oil for cooking

Use regionally available and traditionally used oils for cooking like Mustard oil, Sesame oil, Coconut oil, Groundnut oil, Rice bran oil and to get a balance fatty acid one may rotate or use blended oil.

Y? Virgin coconut oil is found to have beneficial effects on improving immunity.

3. Spices

Include/add spices like cumin seeds (jeera), cinnamon (dalchini), dry/fresh ginger (sonth/adrak), garlic (lashuna), cardamom (elaichi), mustard (rai), carom seeds (ajwain), turmeric (haldi), black pepper (kali mirch), coriander (dhania)), etc., as appropriate and in small quantities, while preparing food.

These spices enhance lavour and aroma and add therapeutic value to the meal.

Spices act as stimulators and enhancers of the digestive ire and boost natural immunity.

4. Fruits

Eat seasonal fruits. Fruits shall be used in moderation and when properly ripe.

Orange and pomegranate are good options. Amla (Emblica oficinalis) is a rich source of vitamin C content, useful for increasing immunity. Dates (khajoor) have good health beneits

5. Mental Health recommendations

1. Nadi Shodhana (alternate nostril breathing) - 5 rounds - 2 minutes
2. Surya Bhedhana Pranayama (right nostril breathing) - 5 rounds - 2 minutes
3. Ujjayee Pranayama (victorious breath) - 5 rounds - 2 minutes
4. Bhramari Pranayama (humming breath) - 5 rounds - 2 minutes
5. Dhyana (meditation) - 2 minutes

6. Yoga