Holistic Health Care

Clean air is good food for the lungs. When the lungs get good food (oxygen), the lungs will send good food to the blood cells to transport good food to cook (use) throughout the body.

On the other hand, if we are receiving polluted air such as smoking or exposure to cigarette smoke. It's the same as when we take wastes into our body. If in our house has accumulated a little bit of waste every day, it's not likely to be livable, right? So are our bodies.

Air management includes
1 Organize your residence or workplace to be well ventilated.

2 Practice slow and deep breathing (in a well-ventilated place) to promote the better transport of oxygen to the cells.

Food
1 Eat cooked food that is easy to digest.

2 Chew food thoroughly. In order not to burden the body in digestion.

3 Emphasis on herbal supplements in meals to help complete the digestion process. In the case of a person who prefers food that is difficult to digest, such as meat, or in the elderly who have less gastric juice. Herbs in the meal components that help to promote the digestive process are the herbs in Thai curry dishes such as ginger, galangal, lemongrass, shallots, coconut milk, and etc.

4 Avoid unhealthy food. Low nutritional value, such as canned food, high-sugar foods, and high in saturated fat. Foods that are very sweet, salty, oily, and fried, will reduce the efficiency of the immune system in the body.

5 besides food. Another indispensable thing that will be brought into the digestive system is at least 2 liters of clean water per day or according to the formula for calculating body weight to be sufficient (Should avoid cold water). Drinking enough water to meet the needs of the body will help support the functioning of the lymphatic system in eliminating waste and germs to work better and help maintain the function of the mucosa which is the first line of defense in trapping germs.

Mood
1 Chronic stress weakens the immune system because when we have increased stress. Increased levels of the hormone cortisol; as a result, the production of white blood cells decreases.

2 Chronic stress; as a result, the body uses more vitamins B and C.

3 Stress affects the digestive system because the sympathetic autonomic nervous system will work more. The blood will flow to the lower gastrointestinal tract. Diminished gastrointestinal tract decreased secretion of digestive enzymes causing the digestive system and food absorption to be incomplete. This will have a negative effect on health, for example, the body does not receive nutrients that will help restore the body. Fermentation of food in the intestines from incomplete digestion cause wastes. Resulting in subsequent illnesses such as flatulence, indigestion, the microbial system in the body is out of balance, body odor, and etc.

Therefore, we should adjust our mood and mind to relax according to our own interests, such as meditation, mindfulness training, exercising, planting trees, reading books, listening to music, and etc.

Sleeping
1 Not going to bed late, staying up late (after 11pm), the immune system will be affected. The body repair process in the body will not be complete, causing when waking up to feel tired, sleepless, and not refreshed.

2 Staying up late, not sleeping well, and not being able to sleep well affects the immune system greatly. It will increase the chances of infection and make it easy to catch a cold.

3 Lack of sleep results in a decrease in the number of natural killer cells and T helper cells, resulting in increased inflammation in the body.

4 Getting enough sleep, 7-9 hours per day in the week before the flu vaccination helps the body create antibodies better than those who lack sleep.

5 If the body is sick, such as catching a cold, the immune system will encourage the body to be sleepy and want to rest so that the body can recover from the illness.

Herbs
Sometimes, even though we take good care of our bodies, we still have the chance to get sick. Upper respiratory infections like colds are a common disease in all countries and ages. Herbs play a role in promoting health in many ways, for example:
1 Boost immunity
2 Nourish the lungs
3 Relieve cold symptoms
4 Help excrete waste, expel phlegm, expel sweat

5 Reduce inflammation of tissues/cells

Exercise
Whether it's cardio or weight training. It helps to improve the circulating efficiency of important immune cells. David C. Nieman, DrPH, a member of the American College of Sports Medicine and a professor in the Department of Biology at Appalachian State University's North Carolina Research Campus, published an academic paper on the topic of this issue. Substance “Exercise Immunology Review” Movement Specifically, 30 minutes of moderate to high intensity exercise activates key immune cells. To come out to work (neutrophil, monocyte, NK cell, T cell) by pulling those cells out of the peripheral production (spleen, lymph nodes, bone marrow) and into the blood system and lymphatic vessels. This allows cells to circulate throughout the body at a higher rate than normal. This circulation allows cells to detect viruses and bacteria better, so exercise also stimulates macrophage cell activity.