With the current situation challenging everyone so much, we are being asked to a lot. But are you looking after yourself? Are you keeping your house strong? Never was it more important to keep our Immune Systems strong?
Here are a few tips to optimising our Immune System
Eat a balanced diet with whole foods
You need many nutrients, such as vitamins A, C, D and E, as well as minerals selenium and zinc, and Omega 3s, to support your immune system. Focus on eating whole foods, such as quality protein, legumes, whole grains, nuts, and seeds, as well as plenty of fresh fruits and vegetables.
Drink plenty of fluids
Consuming adequate fluids supports all your bodies’ functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week.
Drink herbal teas
like ginger, elderberry and Echinacea daily.
Try a daily saline flush
Along with staying hydrated, flushing your sinuses with mild saltwater helps to keep mucous membranes moist which protects you from microbes.
Avoid simple sugars as much as possible!
This includes sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly.
Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals!
Add these to your soups and vegetable dishes, as well as bean dips and sauces.
Say hello to friendly bacteria
It’s known that about 80% of our immune system is located in our digestive system. So keeping a healthy gut is very important to keep a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods, such as raw sauerkraut, miso, yogurt, kefir, kimchi or in the form of supplements.
Get plenty of vitamin C
Fresh fruits and vegetables are our best sources of vitamin C, which help to strengthen our immune system and keep our body healthy. Great food sources of vitamin C include berries, citrus, kiwi, bell peppers, and dark green vegetables.
Eat multiple servings of colorful fruits and vegetables high in vitamins C, A and phytonutrients that support the immune system
Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Aim for 3-4 servings of fruits and 6 + servings of vegetables!
Get sufficient sleep!
We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Aim for 7-8 hours a night.
Daily self care
Incorporating various relaxation and breathing techniques throughout the day to help with stress and allowing the mind to rest is also very helpful!
Get regular exercise
Mild to moderate exercise (for approximately 30-45 minutes) helps to boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defences.
Many herbs have broad-spectrum antimicrobial effects or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, various immune-enhancing mushrooms, and beta 1, 3 glucan.
