Top 5 tips to boost your immune system
During the current global COVID19 pandemic there is a strong focus on doing everything possible to prevent getting and passing on the novel Coronavirus. However despite our best intentions the virus has already taken hold in several countries and until we reach herd immunity, find a vaccine or a cure it seems set to be with us for a while.
Good news - there are plenty of things you can do!
The good news is that there are steps you can take to boost your immunity. Keeping your immune system in tip top condition will not only help you to ward off Coronavirus but a strong immune system can help fight bugs, bacteria and viruses, hopefully reducing the intensity and duration of symptoms as well as giving your body the best chance of recovering fully.
Whilst there are lots of supplements being touted as ‘miracle cures’ our belief is that the best option is to start with a healthy lifestyle. Taking some ISO-time to develop new healthy habits will provide you the perfect foundation for your wellness journey in the post-COVID19 world.
Here are our top 5 tips for boosting your immunity and improving your wellness.
Remove sugar
We’ve all heard that eating sugar is bad for our waistline, but did you know that eating sugar and refined carbohydrates (processed foods) is like putting your white blood cells into a coma.
Sugar and refined carbs in all their forms suppress your immune system, and if you are also consuming refined seed and vegetable oils which are found in most processed foods (even the ones that seem to be healthy) you will be getting a second dose of chemicals that inflame your body and suppress your immune system.
So the first strategy to improve your wellness is to remove the sugar and refined carbohydrates, especially the processed and convenience foods. Eat a healthy, balanced diet composed of a wide range of whole, unprocessed foods.
The second step if you want to take it up a notch is to try the ketogenic diet which is a low carb, moderate protein, moderate to high fat way of eating. Not only is the ketogenic diet extremely satiating and tasty, but it has been shown to activate the genes that produce immune cells called T-cells. Now your body is ready to fight off viruses that you could be exposed to whether that’s the regular flu or something more dangerous like the novel Coronavirus.
Fasting
Again you probably know that fasting has amazing benefits for the body and brain, it is the perfect way to boost ketosis and help you regulate blood sugar. Women and men can benefit from regular (daily) periods of 13 – 15 hours without food.
Fasting can stimulate your immune system, helping it fight off both viruses and bacteria. If you’re already following the ketogenic lifestyle then a 17-hour fast is enough to strengthen your immune system. However be cautious about fasting for longer than 24-hours as the immune system that fights viral infections like coronaviruses doesn’t do well when glucose levels are low for an extended period.
Sunlight
Spending time outside and getting a daily dose of daylight has been shown to energise those T-cells and so again it boosts the immune system. This is true whatever the season, so even if its winter, if you’re allowed to go outside, rug up and take a walk, you’ll feel better for it. The fresh air and daylight have the added advantage of reminding your brain that its daytime, avoiding the tendency to have an afternoon nap or going into hibernation mode!
If you can get some direct sunlight onto your skin, even better because we know that vitamin D is produced after moderate exposure to UVB and vitamin D is essential for a healthy immune system.
Even better than just getting some daylight would be to do some movement while outdoors, so rather than sitting on the porch, go for a walk or do some gardening. Regular physical activity has been shown to reduce the chance of bacterial and viral infections. Prolonged or exhausting levels of exercise have been shown to increase vulnerability in the period following exercise, so no need to spend hours doing cardio, a moderate level of physical activity is more than enough.
Get more sleep
Gone are the days where surviving on minimal sleep earned you a badge of honour, it’s now well known that our bodies and brains need sleep not just to survive but to thrive. Getting plenty of deep restorative sleep provides many physical, mental and emotional benefits.
Simply by getting more sleep you can lose weight and reduce your stress levels, not to mention how good you will feel! On top of reducing your overall stress levels, getting 7-hours of good quality sleep will boost your T-cell function, helping your immune system.
The thing about sleep that deserves a special mention is that if you don’t get a good amount of consistent high quality sleep it will actually undo all the other good work you are doing. So you may be eating clean, fasting, exercising, getting sunlight, but if you don’t look after your sleep then you won’t get the full benefits of all those things and even worse you will lower your immune system. On the flip side, if you are doing all those good things its highly likely that you will be getting amazing sleep.
Reduce and manage stress
We know that people with a positive outlook and emotions those who manage their stress levels tend to be healthier, so it stands to reason that focussing on those things that bring us joy and happiness can provide health benefits.
However at a time when the news and social media are full of stories about the pandemic we have a tendency to overconsume leading to a whirlwind of negative emotions, concern and fear. Add to the fact that social distancing, stay at home orders and self-isolation mean that we can’t connect in person with our family, friends and buddies. Gone are the coffee catch up, gym chats, hugs from besties and even handshakes. Families are locked down together and tension is present even in the calmest of households. Silently our stress levels insidiously rise without us even realising it.
The bad news is that fear, anxiety, depression, negative emotions, chronic stress all weaken the immune system.
So do give yourself a break, find ways to reduce or manage your stress by not staying glued to the news, watching every government announcement, switching off devices, laughing regularly, getting hugs if and when you can and sleeping plenty.
If you want to take it up a notch, introduce meditation into your daily routine. Doing 2 short 15-minute meditation sessions per day can significantly reduce your stress, improve your sleep and in turn restore your immune function.
Start now - implement these 5 easy tips to boost your immunity
There you have it – 5 easy and practical tips that you can implement right now to boost your immune function and provide the foundation for your post-COVID19 wellness journey.
Don’t miss this opportunity to prioritise your health and transform your life.
Yours in health
Lyn & Mike