Daily Mirror (Northern Ireland)
Healthy habits that will boost immunity
In the second part of our exclusive series, nutritionist Kate Llewellyn-waters explains how simple lifestyle changes can strengthen then body’s natural defences
The search is on for new ways to cope with diseases and viruses, such as Covid. And one of the most powerful tools is our own immune system. It is our best resource and our principal line of defence.
Through improved gut health, and nutritional and lifestyle modifications, our immunity can be supported to fight infection and disease. This is incredibly important, because as we age, our immune systems become less effective.
Yesterday, in part one of our series on immunity, we looked at diet. Today, we reveal the three key lifestyle changes to make that will strengthen your immune system, plus there are some delicious recipes for you to try too.
LIFESTYLE GOLDEN RULES Lose weight
Maintaining a healthy weight is vital for reducing your risk of inflammation. Intermittent fasting can be very effective for weight loss, so give time-restricted eating a go.
Start by fasting for 12 hours (7pm–7am). As you get used to this, try to go another hour (7pm–8am), until you can manage 16 hours (7pm–11am).
Eat good-quality protein in every meal, such as free-range eggs, wild salmon or soy beans. Eat a rainbow of vegetables and limit white, refined carbs, such as white pasta, white bread and white rice.
Eat at least two portions of oily fish a week and limit refined sugar and processed foods. If you do have sugar cravings, opt for 70 per cent cocoa solids dark chocolate.
And aim for 30 minutes of moderate-intensity exercise every day, such as fast walking or cycling.
Reduce stress
Stress ravages our immunity and wreaks havoc on gut health. Adopt stress-management techniques that work for you, such as going for a walk, yoga, meditation or practising mindfulness.
Connect with friends online during lockdown and remember, laughter can be the best medicine.
Sleep well
Ensuring you get sufficient sleep is crucial for gut health and immunity. Numerous studies have shown a significant decrease in immunity after either a night without sleep or after a lengthy continual period of sleep deprivation.
The NHS states most healthy adults need between seven and nine hours of sleep each night.
Boost quality sleep by keeping to a consistent bedtime routine. Avoid screen time before bedtime and try to wake up at the same time each day. Go for a walk in the morning and ensure you get some daylight during the day.
Avoid caffeinated drinks or foods after 12pm. Limit alcohol as it is known to disturb sleep.
Extracted by Debbi Marco from The Immunity Cookbook by Kate Llewellyn-waters (£20, Quadrille)