6 May 2020
Immune System: Find Ways to Boost Yours
Never before have we all been so consumed with our immune system, our health, both physical and mental, that of our own and those that we love. Collectively we have all felt very vulnerable and oftentimes helpless to do much. Apart from follow the government guidelines and hope for the best…
One thing that is in our control, is our general wellbeing. From what we eat and drink, to the exercise we do, to the sleep we get and so on.
Whilst boosting your immune system is not something that can be achieved immediately, nor will it stop you catching Covid-19. It can help your body to be stronger and fight infection more easily, and so is a worthy focus.
Immune System – The Basics
- Proper and regular hand washing!
- Don’t smoke! It does increase risk for catching infections, plus heightens complications.
- Get adequate sleep.
- Exercise – stay active, but don’t over exert.
- Manage Stress.
- Alcohol in moderation.
- Minimise treat foods.
Supplementation
- Vitamin C, popular among many for limiting the common cold.
- Vitamin D, more recently has been considered to be important for immunity.
- Zinc for its white blood cell response to infection.
- Turmeric, long revered in India for its ability to enhance immune function.
- Echinacea, commonly used for colds and upper respiratory injections.
- Garlic, for its antibacterial and antiviral properties.
Foods
- Increase consumption of fruits and vegetables – fresh, tinned and frozen all count. Try to eat a rainbow of colours. Consumption will increase your phytonutrients, important for reducing infection risks and increasing immunity. Broccoli, Red Pepper, Blueberries and Spinach would be a great start…
- Keep your fluid intake up, plenty of water and things like home-made chicken soup.
- Eat healthy fats, like those found in fish like salmon and through olive oil, which boost your response to pathogens.
- Try to incorporate pre-biotic and pro-biotic foods, like kefir, kimchi and sauerkraut for example that increase beneficial stomach bacteria.
- In addition to the above, get adequate amounts of protein, wholegrains, legumes, dairy, nuts & seeds – essentially food from all of the groups to ensure a healthy and balanced diet.
In Season Produce Ideas
Many foods are abundant in May, eating seasonal produce (shopping allowing), can enhance flavour. Why not try the following:
Asparagus, Cockles, Crab, Jersey Royal Potatoes, Lamb, Lettuce, Peas, Plaice, Radishes, Rhubarb, Salmon, Spring Greens, Spring Onions and Watercress to name a few.
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