Boost Your Body’s First Line Of Defence
Having a strong immune system is your body’s first line of defence when fighting against illnesses and viruses. For many of us, 2020 has been a wakeup call to self-care physically, emotionally and mentally.
With a few simple lifestyle changes, you will be able to naturally strengthen your body’s defences, helping you fight off harmful pathogens or disease-causing organisms.
Here are five tips to boost your immunity naturally:
Get Enough Sleep Zzzzzz
Getting enough rest is vital for focus, brain function and strengthening your immunity. Try to train your body into a sleep and wake up routine. If you are struggling to fall asleep, reduce screen time for at least an hour before you go to bed, avoid the blue light emitted from your phone or other devices. Create a peaceful sleeping environment which removes distractions. Sleeping in a dark room, using a sleep mask, having a hot shower before bed and exercise all help for a better nights rest.
Consume Fermented Foods Or Take A Probiotic Supplement
Fermented foods are rich in good bacteria called probiotics which take care of your digestive tract. It is having good “gut health”.
Sources of these foods are: These foods are yoghurt, sauerkraut, kimchi, kefir, and natto.
Probiotics help your immune cells to differentiate between normal, healthy and harmful organisms.
If you don’t like eating fermented food, then probiotic supplements are the next best option.
Learn To Self-Care And Manage Your Stress
Stress raises your body’s cortisol levels resulting in your immune system going down. It is self-sabotage. Learning to relieve stress and anxiety in your life is key to immune health and overall well-being. You deserve to enjoy your life and not be a bouncing ball of stress.
Practises that may help you manage your stress include quiet time, going for a walk, exercise, journaling, painting, yoga or anything that brings you into your happy space. You may also benefit from seeing a licensed counsellor or therapist, whether virtually or in person.
Eat More Whole Plant Foods
Include more whole plant foods into your meal planning include fruits, vegetables, nuts, seeds, and legumes which are rich in nutrients and antioxidants, which are immune boosters! Take some time out to plan your meals for the week, helping you stay on track.
The antioxidants found in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body at high levels.
Fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
Keep Active
If you like “to move it, move it” then keep going! Moderate exercise can give your immune system a boost, reduce inflammation and help your immune cells regenerate regularly.
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.
Types of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 2-30 minutes of moderate exercise each day.
