We all aspire to be as healthy as possible, but at the end of a long wet, winter fighting off all the seasonal bugs this might be a good time to take steps to boost your immune system.
A long-term approach to creating the foundation of a healthy daily lifestyle is the best defence against disease:
Get rid of some stress
Get some good sleep + rest
Get eating fresh fruit + veg
Get plenty of high quality protein
Get exercising: little + often
Get outside as much as you can
Get meditating + breathing
Get connected: make time for the people in your life
Get creative: do something you love
Get rid of some stress
High stress levels have been found to weaken the immune system but it’s easier said than done when we are told to “reduce your stress”.
Here are 3 quick tips:
- Assess the areas of your life that you are finding stressful and take control of the areas that you can change (it might help to ask someone else about what they would do differently as it can be really difficult to see for yourself)
- Look at you priorities. Where is your self-care? Work out ways that it can become equal top place.
- Get outside, exercise and breathe. A breathing technique called 'Square Breathing' is a brilliant, quick + powerful way to re-set your stress:
Square Breathing exercise to help you de-stress
Take a deep breath in to the count of 4
Hold your breath for the count of 4
Breath out for the count of 4
Hold empty for the count of 4
If you can start to do some Square Breathing regularly it helps to activate the vagus nerve and put your body back into rest + digest and out of fight-flight-freeze. This gives your body the chance to fight off disease rather than get prepared to fight off the lions!
Get eating well
Eating well is the key to a good immune system but falling short in even one or two key nutrients can have a negative impact on your overall health and immune system, so a daily multivitamin acts as an insurance policy help prevent nutrient imbalances and deficiencies.
A lack of adequate nutrition is one of the primary contributors to a weak immune system according to a 2007 study published by the British Journal of Nutrition:
“Micronutrients contribute to the body's natural defences on three levels by supporting physical barriers, cellular immunity and antibody production.
Vitamins A, C, E and the trace element zinc assist in enhancing the skin barrier function.
The vitamins A, B6, B12, C, D, E and folic acid and the trace elements iron, zinc, copper and selenium work in synergy to support the protective activities of the immune cells.
Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for antibody production.
Overall, inadequate intake and status of these vitamins and trace elements may lead to suppressed immunity, which predisposes to infections and aggravates malnutrition. Therefore, supplementation with these selected micronutrients can support the body's natural defence system by enhancing all three levels of immunity.”
And did you know that 70 percent of your immune system resides in your gut? Keeping your gut balanced and fuelled not only helps your digestion and your brain but also may help to boost your immunity. That’s why taking probiotics may also help boost your immune system. Probiotics are friendly bacteria, such as bifidobacteria and lactobacilli, that are naturally found in the intestinal tract as well as in fermented foods such as yogurt and kefir. These friendly microbes may help protect the body from disease-causing microbes.
MOOD ME in the 360ME range by Montgomery + Evelyn has 27 ingredients (including all of the recommendations above except Iron)in a pure, powerful vegan formula to help you take care of your immunity, your hormones and your brain health all at the same time. One easy, simple daily ritual that you can start today to help protect yourself from infectious diseases.
Try not to panic about the Coronavirus but if you are beginning to fret:
Top tips for avoiding getting or spreading viruses:
- Wash your hands frequently and properly
- Cover your mouth with your arm when sneezing or coughing
- Disinfect your mobile screen and laptop daily (a recently published study estimates that viruses like COVID-19 may be able to persist for up to 9 days on smooth glass or plastic surfaces)
- Try to be aware of how much you touch your face touch with your hands and do it as little as possible (very difficult to do)