Boost Your Immune System & Stay Healthy + 5 Bonus Actionable Tips!
Updated: Apr 24, 2022
BY CLAIRE TOOTH - WEDNESDAY 13th APRIL 2022
Boost Your Immune System & Staying Healthy is important but something we can easily do with these simple steps...
The cold weather is still around as we move into spring and it's that time of year when coughs, colds and flu continue to circulate. Furthermore, with covid in the mix, it's important to look after ourselves. But how can we do this, and what are the effective ways of building our immune system to help us fight these winter bugs whilst staying healthy? I have a few tips and tricks to help get that little boost.
We all need a boost from time to time right?
Enjoy the blog but please remember, if you are ever concerned about your health or need medical advice, please ensure you seek the advice of your General Practitioner.
Why is sleep important?
Sleep plays a huge part in keeping our immune system fighting fit. Some studies show that not having enough sleep or good quality sleep makes us more prone to pick up viruses like colds and flu, affecting our recovery time taking much longer to fight off illness. Why is this you may ask? Well, while we sleep our immune system releases chemicals to help us fight infection, so if we’re sleep deprived our bodies may produce fewer antibodies to fight infection which in turn makes our recovery much harder and longer. We need around 7-9 hours of quality sleep, to completely recharge and keep our immune system strong.
Who said exercise?
Are you one to switch off when someone mentions exercise? Are you like our Founder Dan and just think of cake when someone mentions exercise (he’d happily admit this - his evil side).
How much exercise do we need to keep our immune system fighting fit; and, what sort of exercise is enough? Moderate exercise is suggested, however, any amount of exercise is better than nothing. Whether that is parking further away at the shops to encourage walking, putting your cup across the other si
de of the room at home, or adding an extra couple of lengths in the pool when you go to the spa.
Exercise helps to reduce and remove toxins in the body whilst breaking down fat and encourages a reduction in inflammation around the body, helping to boost our healthy immune cells. Some suggestions for moderate exercise are walking, swimming, biking, and jogging, but remember, it's important to enjoy what you're doing. Breaking down 2.5 hours of exercise over the week will have a dramatic benefit on your health.
But what to eat?
When isn’t eating a healthy balanced diet important? Well, if you're trying to boost your immunity and boost your overall health, it's so important to get the right balance of nutrients to keep us on top form. Eating the right fruit and vegetables, rich in immune-boosting properties, antioxidants and probiotics are vital to promoting homeostasis.
There are so many brands of vitamins and supplements on the shelves these days, don’t let them bog you down. Adding more colour to your food and following the simple 5 a day is a good start.
Maintaining healthy gut bacteria is important and research shows that promoting and supporting healthy gut bacteria helps the immune cells in our body detect the difference between normal health and harmful cells.
Useful articles:
1. The British Heat Foundation: 20 Easy Ways To Get Your 5 A Day
2. BBC Food: Why Should I Eat For A Healthy Gut
Here are some vitamins and supplements that may be helpful:
Vitamin C, also known as ascorbic acid, has several important functions. These include helping to protect cells and keeping them healthy, maintaining healthy skin, blood vessels, bones, and cartilage, and promoting wound healing. Vitamin C supports the body’s fight against the common cold, reducing its effects.
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles healthy.
Zinc supports making new cells and enzymes, and processes carbohydrates, fat, and protein in food helping to maintain a healthy weight whilst absorbing important nutrients. Due to this, Zink further supports the healing of wounds.
Elderberries are packed with antioxidants and vitamins that may boost your immune system. They could help tame inflammation, lessen stress, and help protect your heart, too.
Garlic contains compounds that help the immune system fight germs. The National Institute of Health Studies has shown that garlic may reduce the risk of becoming unwell in the first place, as well as reduce the length and severity of symptoms
Self-care, and reducing stress levels.
Self-care and reducing stress are important in our daily routine because it supports the baseline of our day and mood. With the challenges of a busy life, it's so easy to let the simplest self-care routines slip without even realizing it; even just taking time out for yourself and your family.
If you're sitting there thinking yes that’s me, try to reintroduce some simple quick self-care routines into your day, which in turn will promote productivity, reduce stress, encourage a happy mood, and make you feel more accomplished.
Helpful tips:
Starting small is key. Get into the routine of changing small aspects of your day to think about yourself.
It could be a 20min walk, reading a chapter of a book, listening to some music, or having an hour to do something crafty
Book into your calendar a ‘me’ day
Take time out for family and friends
Start a short guided meditation. There are lots of free ones on Spotify or Youtube.
I hope you’ve enjoyed some time for yourself today, sitting back and reading this blog! Share any tips you have via our social media pages @KitchTool
Take care and stay safe! Claire from KitchTool.
References:
https://www.nhs.uk/conditions/vitamins-and-minerals/
https://www.healthline.com/nutrition/garlic-fights-colds-and-flu#TOC_TITLE_HDR_3
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