7 Key Tips to keep your Immune System strong
Due to the current pandemic around the world, many of us are taking extra steps to stay healthy right now. It seems that we have less and less control on what’s going on around the globe. However, we have 100% control of what we’re putting into our body and mind. So, I just wanted to share a few key tips to strengthen your immune system so that we are all strong enough to tackle anything that comes our way to the best of our ability.
First, I just wanted to quickly touch on what our immune system actually is - it is made up of different areas in our body, our organs and cells, which work together to support you against outside threats including toxins, pathogens and physical injuries. It is essentially your first line of defence against any harmful invaders. Therefore, it is vital that we do our part in looking after our immune system to the best of our ability so it can do it’s thing and be strong enough to protect us and help us recover at a more rapid pace.
Here are my 7 key tips for strong immunity:
1. Nutrition & Diet
Since we are what we eat (literally!) it is best to eat a colourful diet with plenty of natural foods including fruits & vegetables, natural wholefoods, legumes, nuts and seeds. The more you eat those, the stronger your immune system will be. You have probably heard that 70% of our immune system is in the gut, therefore it is vital to eat a range of nutrients on a daily basis to keep our immune system strong. Eating a diverse diet means we will have a diverse microbiome (which is basically bugs and all other stuff in our gut). Try adding anti-oxidant, anti-inflammatory and anti-microbial foods into your diet such as turmeric and ginger as well as fresh herbs, citrus fruits, garlic, onion, plenty of leafy greens, bell peppers and omega 3s. Omega 3s / Oily fish are great as they make our cell membranes do their job by switching off inflammation and making bad bugs uncomfortable, which is ultimately want we want.
2. Supplements
You could consider adding supplements to your daily routine to ensure your body is getting enough nutrients or for some extra support. Vitamin C, Omega 3, D3 and Zinc supplements are great for our immunity. You could also look at adding Probiotics, which are great at replenishing good bacteria in the gut. It is always best to work with a health practitioner to advise you on the best supplements to take for you.
3. Physical Activity
This is so important! Any form of physical activity will strengthen your immune system. It is great for your body, mind and mental health. When we engage in physical exercise, our body and brain produce hormones that have a positive impact on our mood and sense of well-being. These are known as endorphines, which are the feel good chemicals and are a great mood booster. You can do dancing, yoga, some weights or even a good walk outside. Your mind and the immune system go hand in hand, so physical activity will provide you with plenty of goodness.
4. Nature / Fresh Air
It has been scientifically proven that even the smell from flowers, the feeling of sunlight on our skin, beautiful sky affect cells in our bodies. Our body produces endorphins when we are happy so it is vital to get outside for some fresh air and do some deep breathing.
5. Essential Oils
They are so amazing for your senses and they can be used topically, diffused or you can put them in an oil burner. Essential oils such as tea tree, eucalyptus, rosemary and oregano are anti-viral and anti-inflammatory so they are great to use. You can put about 5 to 7 drops into a diffuser or oil burner and it will fill the room with a beautiful aroma. Another option is to mix the essential oil of your choice with a carrier oil such as organic coconut oil or almond oil and give yourself a massage or ask a loved one! You can do a neck massage, head massage or rub the mixture into our feet. Our feet have so many sensory points and reflexology is extremely powerful. So rubbing a mixture with essential oils into your feet before bed and giving yourself and nice foot massage will be very beneficial for your immune system too.
6. Importance of Sleep
Sleep is incredibly restorative for our immune system. When our body has enough sleep, it is ready to respond much more effectively. Little sleep lowers the immune system by about 65%, therefore the next day we can be more vulnerable to picking up infections. A pathogen is much less likely to attach to a host if a person is not in a fight or flight mode – which can literally be described as a ‘threat to survival’ if we are constantly on our toes as if running from a bear. It is therefore absolutely crucial to let our bodies relax, so the immune system can do it’s thing! You can commit to wind down a few hours before bed - diffuse relaxing essential oils such as lavender, dim the lights to subconsciously tell your body to relax, light a relaxing candle, make a calming herbal tea, read a book or do some deep breathing exercises.
7. Avoid Stress
I know it’s easier said than done but stress literally affects the whole system. Adrenaline and cortisol switch off immune system so it is extremely important to take care of yourself generally.
It’s so important to stay positive and educated about how we can strengthen our health so we are better equipped at recovering and healing. Remember you are in complete control of what you put into your body, into your mind and how you strengthen yourself – to be able to fight off whatever comes your way as best as you can.
I hope this gave you some inspiration and please look after yourselves!
Warmest wellness wishes,
Eva x