A strong immune system is crucial right now – there is a worldwide pandemic, winter with all its seasonal colds and flus is fast approaching, and the lack of sun and fresh air after staying inside for too long might also be affecting our overall wellbeing. Here are a few ways to quickly boost your immune system.
Get more vitamin C
Vitamin C is the first thing that comes to mind when talking about a strong immune system. This powerful antioxidant improves cell function, helps with faster healing and battles a cold like no other. Find it in capsicums, kiwifruits, oranges, broccoli, strawberries and tomatoes. And please, forget that orange juice – you’ll drink more sugar than vitamins! Fresh fruit is your best friend.
Experts agree, there is little sense in overloading your body with just one product or vitamin so, if you want Vitamin C to really work, make sure you’re maintaining an overall healthy and balanced diet. Other nutrients to pay attention to these days are Vitamin D (fish and eggs) and zinc (shellfish, red meat, pumpkin seeds, milk).
Stay hydrated
While hydration isn’t directly linked to better protection from viruses and germs, the lack of water in your body leads to excessive fatigue, bad mood and headaches. When we’re not feeling well, we’re more likely to get sick. Swap coffee and juices for water and herbal tea and drink every time you feel thirsty and instead of having a snack (we often confuse hunger with thirst).
Sleep more
It’s as simple as that. When you sleep, your body releases proteins, essential for fighting off inflammation or infection. Less sleep – less proteins. Ideally, adults should sleep at least 7-8 hours per day to remain healthy. If you have kids, make sure teens have 9 to 10 hours of sleep and the smallest ones are in their beds for over 10 hours per day. Here are a few relaxing apps to help you drift off to a kingdom of dreams.
Work out
A strong body is a healthy body. According to a study, published in the British Journal of Sports Medicine, those who exercise five times a week are less prone to catching a cold. Moderate physical activity forces antibodies and white blood cells to circulate more rapidly, which means it takes less time for them to detect and get rid of viruses in your body. An active lifestyle, on the other hand, enhances our immune system, improves our metabolism and helps us sleep better. Now that’s one powerful combo.
Reduce stress
Unless you’ve spent the last few months in a remote silent retreat with no Internet or TV access, you know reducing stress might be a tall order right now. But you should also know that when your body is under constant stress, it focuses more on survival mode and decreases any non-essential functions like fighting a mild cold. Try adding meditation and self-reflection practices into your day. Even a few minutes of sitting still and focusing on your breath will have a positive impact on your anxiety levels, will slow down your heart rate and lower your blood pressure. Here are a few amazing calming and relaxing podcasts to guide you through that.
Call on the essential oils
Eucalyptus and tea tree oils have anti-viral properties and may protect your family from flu in winter. Invest in an oil diffuser or mix essential oils with your hand sanitiser. Add lavender oil to your range as well and add a few drops to your bath before going to bed for a better sleep or to your diffuser to reduce anxiety. Your home will also smell divine.