Q. Hi D! I am a mother of three beautiful children. The current flood situation here is making me very anxious. I can’t help but think of the aftermath of the flood – the filth, bacteria and debris polluting the water, which could find their way into our water supplies and food chain, and the onslaught of diseases which could play havoc with our health. I fear especially for the elderly and children who are most at risk! Are there any effective preventive measures we can take to ensure we stay safe of water-borne bacterial diseases? Ritu Tiwari, An anxious mother eagerly awaiting your advice.
A. Hi Ritu! Thanks for writing and bringing to our attention such a relevant issue. I think many of us, including me, are going through a similar state of mind where we worry for the health and safety of our loved ones, in the face of such a natural calamity.
According to Ayurveda, the oldest scientific record on healthcare known to man, you are as healthy as your immune system. Your immune system is fortified with a good balance of nourishing and cleansing natural diet. If grains, vegetables, meat, eggs and milk are “building” or nourishing food, then fruits, herbs, yoghurt and water are amongst the “cleansing food” which keep the digestive tract flushed and clear of potentially malignant microbes.
Just like murky water attracts flies, an unhealthy GI (gastrointestinal) tract can become home to a variety of microbes (bacteria, viruses). Please note that all healthy humans have colonies of “good” bacteria in our GI tract, which aid in digestive and immune functions. Note also that 75% of immune cells are found in the GI tract, especially in the small and large intestine! You can well imagine the importance of keeping a clean digestive tract! Most viruses and bacteria do not survive long in an acidic environment of our gut. Ascorbic acid or ascorbate, the most common form of vitamin C, is amongst the most effective acids in clearing our system of potentially harmful invaders (germs).
Another important bit of information regarding bacteria is that water boiled to 100˚C or beyond kills most bacterial strains which could pose a potential threat to our heatlh.
Armed with this bit of scientific info, let me help you chalk out a practical strategy to keep you and your family stay clear of water-borne diseases in the coming months.
Strategy #1: Keep the digestive system bacteria free. Nourish and cleanse it with seasonal fruits, vegetables and herbs. Ensure an internal gut environment high in vitamin C.
Nature ensures we get the necessary minerals and vitamins especially needed during a particular season by giving us the relevant fruits and vegetables in abundance during that season. Come fall and winter, when common cold viruses abound, we also see a plentiful variety of citrus fruits and berries, both of which are highly concentrated in vitamin C and other antioxidant minerals and vitamins.
Top fruits to binge on generously in the coming months are:
- Amalaki (Indian gooseberry or amla)
- Oranges, lemons, lime (especially kaffir lime or makoot in Thai), grapefruit and pomello
- Coconut juice
- Pomegranate (anar)
- Quawas
- Carrots (a veggie really, but a great snack, just like fruits!)
- Grapes and berries
Herbs constitute Nature’s pharmacy of antibacterial, anticancer and antioxidant compounds, based on which modern medicines are formulated. Consuming herbs in their whole natural form ensures you not only benefit from the phytonutrients inherent in them, but also from the live enzymes and life force (prana) they carry, all of which are invaluable in building up your immune system.
Top immune-boosting, antibacterial common herbs available readily in this part of the world are:
- Onions
- Holy Basil (tulsi)
- Turmeric (haldi)
- Lemongrass (trakhai in thai)(
- Neem (bai sadao in thai)
- Bitter gourd (karela, or mara khi nok in Thai)
- Parsley
- Ginger and wild ginger roots (krachai in thai)
Practical Action Plan for Strategy #1
As soon as you wake up, break the night long fast with a warm cup of lemon water (kaffir lime preferred) with sea salt. Honey could be added to this. If you have any bacterial infection, consume 1 tsp of onion juice along with the warm kaffir lime – seasalt- honey water 3-4 times per day.
Consume 3-6 holy basil leaves along with this.
1 fresh amla in any form (fresh preferred) or a tablespoon of amla chavanprash along with this pre-breakfast ritual would be a great boost for your immune system.
A plate of fresh fruits (bananas, papayas, guawas are some options) or mixed fruit juice at room temperature is suggested (blend apple, guawa, oranges and carrots, along with a little bitter herb like karela or neem. You can skip the bitter if giving to children.)
A bowl of fresh yogurt with honey is also a good early morning cleansing option. Feel free to add nuts, sesame seeds, raisins and bean sprouts to this.
On a school day, the above is what you could give your children before packing them off to school. This is my typical pre-breakfast for the family on any given day. A regular grain based breakfast follows 30-40 mins later, which could be wholegrain sandwich, porridge, paratha, rice and eggs.
Please Note : The reason I suggest a “cleansing” early morning meal is due to the fact that our body cells release a lot of toxins during the night, given all the repair and rejuvenative work done while we sleep. Our digestive tract and kidneys are effectively aided with an all natural, raw, high fibre early morning boost. Once on this regimen, you will discover the joy of effortless bowel elimination. Constipation will become non-existent for children as well. Let me reiterate that constipation or stuck bowels in the large intestine are the best breeding ground for bacteria, so it is absolutely vital to ensure complete bowel evacuation each day between 1-3 times daily.
coconut juice or orange juice can be given as an in-between meal between the grain-based breakfast and lunch. If one is suffering from any sort of bacterial infection which causes diarrhea, coconut juice is an excellent aid providing necessary water and minerals to the body.
Clear soups herbalized with lemon grass, ginger, krachai and kaffir lime leaves should be a regular item on the menu, especially for children and the elderly, as this helps to strengthen the immune system
A fruit or salad snack would be great between lunch and dinner
Milk when given, should be whole, natural, warm and herbalized with turmeric (haldi), fennel (saunf) and cardamom (elaichi). Cold milk is mucus forming and heavy to digest, which could indirectly lead to constipation and lower immune resistance in children in many cases.
For adults, 2-3 servings of herbal tea should be consumed daily. A classical recipe for a cup of delicious antibac tea is rendered in the box below.
Recipe for 1 cup of herbal tea: Boil 2 cups of water. Add 1-2 thin slices of ginger (or ½ tsp of grated ginger), 1 inch lemongrass, ½ tsp fennel – cardamom mix, 3-4 fenugreek (methi) seeds, and 1 inch krachai. Boil until 1 cup remains. Consume warm, sweeten with honey or gud (raw sugar) if you want.
Strategy# 2: Keep the drinking water and living space bacteria free
It is advisable to filter and boil tap water, starting now. Store in bottles and containers
Add a few kaffir lime leaves to the water when boiling, if you don’t mind a hint of its flavor in your drinking water
Chemical aqua tablets, iodine and ascorbic acid can be safely added to water, which help kill viruses and bacteria. Consult with your nearest pharmacy.
Clear your living space (including garden and backyard) as much as possible of stagnant murky water
Ensure family members wash their hands with soap or lemon before and after meals
Ensure children carry their own boiled water to school, and drill into them not to drink water from each others’ bottles
I would also go one step further and suggest boiled water is used for bathing children and the elderly, especially if you are living in a high-risk contamination zone.
Strategy #3: Keep your thoughts positive and spirits high
As a holistic health consultant, I cannot overlook the effect of thoughts and emotions on your immune system. Stress, fear and negative thoughts rob our body systems of vital energy, making us vulnerable to diseases.
On the other hand, faith, love, gratitude and optimism are powerful immune-boosting emotions.
Do the best you can in terms of prevention, and keep your chin up, no matter what.
This too, shall pass.