Tuesday Tip: Boost your Immune System 🦠
No amount of lifestyle intervention can completely protect you but here are some practical tips to strengthen your immune system.
# 1 Follow the advice
First off; follow the official advice; advice from the govt, NHS and scientists – not the news, social media, or your mate down the pub. Follow the science-backed advice. If in doubt about self isolation call 111.
# 2 Eat well
Eat a balanced diet and ensure you’re loading up on lots of fruit and veg to ensure you get the antioxidant and anti-inflammatory phytonutrients you need to fight infection. It also ensures plenty of fibre to keep your gut microbiome healthy too.
# 3 Vit C and Zinc
Vitamin C won’t prevent infection but has been shown to reduce symptom intensity and duration. Load up on citrus fruits, leafy green veg or get a high dose Vit C supplement. Zinc also helps boost the immune system and is found in meat, poultry, seafood, beans, nuts, whole grains and dairy products.
# 4 Sleep
Adequate sleep is the foundation of your whole immune system. While you sleep the hormone melatonin stimulates the creation of new immune cells so sleep is critical. Try to get 6-8 hrs a night.
# 5 Exercise
You need to get those muscles working to produce chemicals that stimulate the thymus gland (involved in production and functioning of immune cells). Cardiovascular fitness is also essential for strong, healthy lungs. The lymphatic system relies on muscle movement to circulate immune cells around the body too. Exercise also produces endorphins which will make you feel better and reduce stress.
# 6 Drink
Hydration is vital as it keeps the mucus membranes in your respiratory tract moist which means they can trap the germs and prevent them entering your cells. so drink up!
# 7 Reduce stress
Stress increases cortisol production, which weakens our immune system. A lot of the covid-19 coverage is creating mass-hysteria so if you’re feeling anxious steer clear of the news/social media – take a walk, read a book, call a friend, play with your kids, whatever you do to relax.
Finally, it wouldn’t be fair to leave this one off – wash your hands.
Happy Tuesday 🤗