This document discusses ways to boost immunity naturally through diet and lifestyle. It provides tips like getting enough sleep, eating a nutritious diet with fruits and vegetables, limiting sugar intake, and engaging in moderate exercise. Specific foods that are highlighted as immunity boosters commonly found in Indian kitchens include turmeric, lemons, black pepper, ginger, and honey. The document emphasizes that small changes can strengthen one's immune system to better fight diseases.

1. From the Founder's Desk Vol: IX No: 4; July‐August 2020
DearFriends,
I hope that you and your loved ones are
safe and healthy, given these unusual
times.
A few months back, we were panicking
when the Covid‐19 figures in Karnataka
reached double digits. Now when it has crossed more than
2.3 lakhs, we have adjusted to the new normal. We are all
helpless till some vaccine comes along to our rescue. Till
than we need to follow social distancing, wear masks and
washourhands.Andleadournormallives.
What I believe is that we should improve our immunity
naturally. When our immune system is strong, we have a
better chance of fighting off colds and other viral
infections. There are a lot of foods, fruits, and vegetables
thatcannaturallyenhanceourimmunesystem.
In this regard, we have written an article “Boosting
Immunity: The key to keep you Healthy” and also another
article “The Immunity Booster Foods in your Kitchen”.
Hopeyoufindthemuseful.
I would like to inform you that my
Management Guru Dr. N.H.
Atthreya lefthisbodyon29thJune
2020 to merge in the lotus feet of
God after his journey of 94 years in
this world. He was serving Vijay
Foundation as Advisor since its
inception.
My association with him started in
the year 1965‐66 when I was working in Bombay. I met him in
one of his workshops. I was very much impressed by his
presentationandthoughts. ThenIstartedvisitinghisofficeto
meet and discuss with this learned man. In fact he supported
my enthusiasm to know more. He used to encourage me and
oftengavehisbooks,notesetc.
After I left Bombay and settled in Mysore, I lost touch. Our
association strengthened, after I started my own industry, I
invitedhimtoconductworkshopsinourgroupofcompanies.
Iwouldliketointroducethisgreatsoulinafewlines.
Dr.Atthreya was a pioneer management consultant who
started the professional firm Modern Management Council
in 1954, after a year of training with WD Scott & Co. P. Ltd.
Sydney, Australia. He was a founder secretary and a past
president of the Management Consultants Association of
India.Inknowledgeablecircles,heiscalled“Mr.Idea”.
Dr.Atthreya held a masters in Mathematics (Madras
University), a doctorate in Business Administration
(Bombay University), and had professional diplomas from
the Institute of Industrial Administration, British Institute of
Management and Institute of Management and Cost
Accountants.
Hehadservedonanumberofeducational,professionaland
government committees. Dr.Atthreya was the author of
over 25 books on many aspects of leadership, modern
management and professional skills enhancement. Vijay
Foundationhaspublishedafewofhisbooks.
The whole Vijay Family joins me in expressing our heartfelt
condolences.Mayhissoulrestinpeace.
I wish you all a very happy, healthy Gowri and
GaneshaFestivals. StayHealthyandStaySafe.
B.R.Pai

2. 2
: July-August 2020
(contd...3)
There are always plenty of disease‐causing
bacteria, viruses, fungi and other organisms
lurking, either in our bodies or in the environment,
waiting for an opportunity to attack a susceptible
human.Theyarepartoflifewecannotavoidbutwe
do have a system for coping with them – armies of
immune cells which recognize these invaders,
attack them and destroy them before they destroy
us.
The immune system is a fluid network designed to
protect us from agents of disease and to heal
wounds delivered by injury or invasion. One
immunologist called it a “roving bag of cells” that
patrols our bodies on missions of resistance and
restoration. The immune system is made up of
special organs, cells and chemicals that fight
infection(microbes).Themainpartsoftheimmune
system are: white blood cells, antibodies, the
complement system, the lymphatic system, the
spleen,thethymus,andthebonemarrow.
Themaintasksofthebody'simmunesystemare:
 to fight disease‐causing germs (pathogens)
likebacteria,viruses,parasitesorfungi,andto
removethemfromthebody,
 to recognize and neutralize harmful
substancesfromtheenvironment,and
 to fight disease‐causing changes in the body,
suchascancercells.
If our immune systems fail to react properly to an
outside agent – say a virus or bacterium – the result
isaninfection.
There are two subsystems within the immune
system, known as the innate (non‐specific) immune
system and the adaptive (specific) immune system.
Bothofthesesubsystemsarecloselylinkedandwork
together whenever a germ or harmful substance
triggersanimmuneresponse.
The innate immune system provides a general
defense against harmful germs and substances, so
it's also called the non‐specific immune system. It
mostly fights using immune cells such as natural
killer cells and phagocytes (“eating cells”). The main
job of the innate immune system is to fight harmful
substances and germs that enter the body, for
instancethroughtheskinordigestivesystem.
The adaptive (specific) immune system makes
antibodies and uses them to specifically fight certain
germs that the body has previously come into
contact with. This is also known as an “acquired”
(learned)orspecificimmuneresponse.
BoostingourImmunity:
Several dietary and lifestyle changes may strengthen
your body's natural defenses and help us fight
harmfulpathogens,ordisease‐causingorganisms.
Hereare9tipstostrengthenourimmunitynaturally.
1.Getenoughsleep
Inadequate or poor quality
sleep is linked to a higher
susceptibility to sickness.
Getting adequate rest may
strengthen our natural
immunity. Adults should
aim to get 7 or more hours of sleep each night, while
teensneed8–10hours.
Boosting Immunity: The key to keep you Healthy
An Excellent Cure at Nominal Cost

3. 3
2.EatRight
Whole plant foods Eating right is a great start, and
there are other things you can do to protect you and
yourfamilyfromtheflu, ,andotherillnesses.cold
 Almost all are high in vitamin C. Vitamincitrus fruits
C is thought to increase the production of white
bloodcells,whicharekeytofightinginfections.
 Garlic's seem to comeimmune‐boosting properties
from a heavy concentration of sulfur‐containing
compounds,suchasallicin.
 Ginger may help decrease inflammation, which can
help reduce a and inflammatorysore throat
illnesses.Gingermayhelpwith aswell.nausea
 Yogurt can also be a great source of vitamin which
helps regulate the immune system and is thought to
boostourbody'snaturaldefensesagainstdiseases.
 Vitaman E a fat‐soluble vitamin, which means it
requires the presence of fat to be absorbed
properly. Nuts, such as almonds, are packed with
thevitaminandalsohavehealthyfats.
 Imageresultforcurcuminvsturmeric
 Curcumin is a naturally‐occurring chemical
compound found in the spice turmeric.Curcumin is
animmuneboosterandanantiviral.
3.Sugardamgesyourimmunesystem
Eating or drinking too much
sugar curbs immune system
cells that attack bacteria.
When your immune system is
compromised, you are more
likely to get sick. If you eat a
lot of foods and beverages
high in sugar or refined
carbohydrates, which the
body processes as sugar, you may be reducing your
body'sabilitytowardoffdisease.
: July-August 2020
4.Engageinmoderateexercise
Although prolonged intense exercise can suppress
your immune system, moderate exercise can give it a
boost. Studies indicate that regular, moderate
exercise may reduce inflammation and help your
immune cells regenerate regularly. Walking, Jogging,
cycling, swimming,andgamesaregreatoptions.
5.Stayhydrated
Our immune system is highly
dependent on the nutrients in our
blood stream, and our blood stream
is made mostly of water! If we don't
have enough water, we cannot
properly transport nutrients to each
organ system. Be sure you're
drinkingplentyofwatereachday.
6.Manageyourstresslevels
Stress Weakens the Immune
System. Stress decreases the
body's lymphocytes — the
white blood cells that help fight
off infection. Relieving stress
and anxiety is key to immune
health. Lowering your stress
levels through meditation,
yoga,exercise,andotherpracticescanhelpkeepyour
immunesystemfunctioningproperly.
You can make several lifestyle changes today to
strengthenyourimmunesystem.
Apart from the above list you can add Yoga,
Pranayama, Meditation to your life. You can also
cultivate the practice of drinking Kashayas instead of
anyartificialdrinks.
Although none of these suggestions are solutions to
COVID‐19, they may reinforce your body's defenses
againstharmfulpathogens.

4. Written & Edited by: Arun B.R. & S.Venkateshan
4
:July-August 2020
Coronavirus pandemic is spreading at an alarming rate and
we are all on the lookout for safe measures to adopt and
foods to eat, which can strengthen our immunity. A healthy
and recharged immune system wards off diseases and
speedsuprecoveryaswell.
Even though there are many immunity booster kits
available in the market, the best immunity boosters are
easily available in the kitchen. Indian kitchen has a strong
influence from Ayurveda and can be easily seen in day to
dayrecipes.
Following are a few of the important Immunity Booster
ingrediantsthatwecommonlyuseinourkitchen.
1.Turmeric:
Turmeric, a rich spice, acts as an
antioxidant for the body. It has anti‐
inflammatory, antiseptic and anti‐
bacterial properties. It is useful in
preventing inflammation, keeping
germsandvirusesaway,andeliminatinginfection.Turmeric
milk is a centuries‐old reliable way to increase immunity,
whichhasbeenusedforitsrichbenefitsforgenerations.
2.Lemon
Lemons are an excellent source
o f V i t a m i n C , a n a t u r a l
antioxidant that improves the
i m m u n e sy ste m a n d h a s
antibacterial and antiviral
qualities. Lemon intake, in any
form, helps balance the acid‐alkaline levels in the body
regularly.Itcanalsohelpinremovingthedirtfromourbody
or detoxing the body. This increases the power of your body
tofightagainstdiseases.
3.BlackPepper:
Black pepper, known as King of
Spices, helps in boosting
immunity naturally. The spice is
naturally high in Vitamin C
which makes it antibacterial
also keeps toxins at bay. It is also
said to be good for digestion and prevents cancer by
detoxifying the body. When this spice is added to the
food,itmakesyourfoodtastebetterandspicier.
4.Ginger:
Since ages, ginger has been used
for medicinal purposes, due to its
rich nutritional properties. Even in
several Ayurvedic medicines
ginger has been used as an active
ingredient and this is due to the presence of Gingerol, an
active component that makes ginger a perfect immunity
booster.
5.Honey:
Honey's antioxidant and
antibacterial properties help
improve the digestive system
and boost immunity. It is also a
powerhouse of antioxidants, which are very effective for
theremovaloffreeradicalsfromthebody.
You can add many items to the above list like garlic,
cloves, onion, coconut oil, coriander. The best part about
these immunity boosting foods is that they are easily
available yourkitchen.
The Immunity Booster Foods in your Kitchen