Boosting Immunity: Essential Tips for a Healthier You
With COVID-19 prevalent this summer and many people in offices, public transport, and other spaces suffering from lingering colds, it’s a good idea to revisit strategies to support our immune system and ensure our bodies are ready to fight infections.
Keep Up with the Basics: Ensure you get enough sleep and rest, eat seasonal foods, stay hydrated, and engage in regular physical activity to maintain and boost immunity.
Nurture Your Microbiome: Since a significant portion of your immune system resides in your gut and inflammation often leads to disease, include anti-inflammatory foods in your diet. A variety of colourful vegetables, foods rich in vitamins D and C, zinc, and pre- and probiotics will enhance your gut microbiome and boost your body’s defences.
Consider Adding Supplements: For focused immune support, try natural supplements like echinacea, elderberry, astragalus, bee pollen, beta-glucans (from medicinal mushrooms), and quercetin (found in apples, kale, onions, and red grapes).
Honor Your Body’s Need for Sleep and Rest: Sleep and rest produce cytokines (inflammation-fighting proteins) and T cells (a type of white blood cell that protects against infection), both critical for the immune response.
Manage Daily Stress: Mindfulness meditation can increase the number of CD-4 cells (which help signal other cells to destroy infection), boost telomerase activity (which protects the ends of chromosomes and can slow cell aging) and reduce markers of inflammation. If meditation seems a step too far, why not try one of the breathing exercises in the “Breath of the Month” section?
Boost Your Social Connections: Strong social connections can positively impact your immune health. Feelings of optimism, gratitude, and kindness can influence immune system genes, reducing inflammatory responses.
Immerse Yourself in Nature: Spending time in nature exposes you to beneficial bacteria, improving microbial diversity. Being in nature also helps reduce anxiety and stress, benefiting your immune system.
Your immune health needs are unique and will change over time. It’s important to listen to your body, take a holistic approach, and experiment with different strategies to ensure you are feeling your best.
