How to support and boost your immunity.
With all that is going on right now, in this unsettling time of Covid-19, I can’t emphasis enough how important it is to really look after yourself, in both body and mind.
So, I want to share the best ways you can both support and boost your immune system. These are simple yet powerful ways to stay well no matter what. Because when the immune system is healthy and balanced it can beat any virus or infection. These are the foundations to good overall health and I encourage you to include them into your daily life.
1. Get good sleep. I don’t say that lightly, sleep should be an absolute non-negotiable! Sleep is when your body gets to work on the deeper healing and rebuilding processes that need to take place in the body. It’s when the magic happens. Without it, our immune system weakens, which is often why we tend to easily pick up bugs when we’re sleep deprived. Aim for between 7-9 hours of sleep every night.
2. Eat a nutrient dense diet, full of colourful plant foods. What you eat forms the building blocks of your health and ensures your body has the adequate nutrients to fight off disease plus boost immunity. So, let food be thy medicine! No food nourishes the body more than plants so include these at every meal. You should be aiming for at least 7-9 serves of fruits and veggies every day. Choose local, seasonal and organic if you can. And don’t forget to always wash your produce well. Avoid sugar and other anti-inflammatory things such as alcohol, fried or processed foods. If there is ever a time to give up sugar – that time is now! Sugars, whether natural or not, lower immune system function. Ideally avoid eating dairy as it is known to create excess mucus in the body. Choose to eat a variety of whole foods that nourish your body and keep your gut happy and healthy. So much of your immune system lies within the gut.
3. Stay hydrated! Water helps to flush out toxins and is essential for the proper functioning of almost all systems in your body; including the immune system. Avoid drinking cold liquids, room temp or warm water is best.
4. Supplement wisely. Supplements can fill in the gaps to your diet and help move the needle quickly when it comes to improving health. If your immune system has all the nutrients it needs, it can function at its best. A practitioner can guide you on what your body may need specifically, but at the very least take a good quality activated multi-vitamin everyday. Other ‘must-dos’ include; Omega 3 Essential Fatty Acids (such as a fish oil) and Vitamin D, since most people tend to be deficient in both of these. Probiotics can also be beneficial for gut health, but be cautious to include them if you experience any bloating or suspect you may have bacterial overgrowth or candida. Please first seek advice from your health practitioner. You can then boost your immune system with extra Vitamin C, Vitamin D3 and Zinc. These powerful nutrients directly support immunity and are great to include in the lead up to Winter, or at a time like now. Research has also shown that Melatonin boosts the immune system, and when it comes to fighting a virus, Quercetin, NAC and Liquorice Root can be fantastic in your kit. Lastly, if you are feeling overwhelmed during this time, adding in Magnesium, Vit C and B-vitamins can help to buffer the stress. But remember, supplements are then there to SUPPLEMENT good nutrition & healthy lifestyle choices. And some supplements can have contraindications with certain meds, or aren’t suitable for all health conditions. I’d recommend sticking with Functional Medicine / Practitioner brands (if you can) as quality matters when it comes to supplements.
5. Keep calm and manage stress. This is SO important! Stress hormones put us into a survival-based state, which down regulates the immune system. While it’s important to stay informed, please don’t let the media create more anxiety or fear for you. Include regular calming practices in your day such as yoga, meditation, time in nature, deep belly breathing, a gratitude practice, or even just a cup of tea in the sunshine…. whatever helps you to feel safe and calm. When you begin to feel uneasy try to find something you are truly grateful for. When we are grateful we can’t physically feel stressed at the same time.
6. Prioritise self-care. This includes good personal hygiene. Be sensible, wash your hands and don’t touch your face. Listen to your body. Rest when you need, get good sleep, exercise regularly (but don’t overdo it), carve out time for you, get into nature, connect with loved ones… feed your soul.
7. Keep your environment warm and safe. Make sure your home is warm and dry, especially during the Winter months. Get some fresh air and natural daylight (ideally sunshine) every day if you can. Create a space full of loving energy.
Look after yourself. Use this time to get back to basics, to become present and mindful. Listen to the birds, giggle with your children, watch the leaves dance on the trees… find joy in the simplest of things. Love and beauty exist all around us but often we are too distracted to even notice. Use this time to reflect on and appreciate all the good things you have in your life. We’re all in this together so let’s stay strong and choose love over fear. Life is precious, but also unpredictable.
Sending love to you all xx
Please note all the information above is intended as health education only, it is not medical advice and does not treat, cure or prevent disease.