Boosting your immune system so as to help fight off bugs and viruses
Last week Boris Johnson revealed his plans to ease the country out of lockdown. Schools return on March 8, outdoor sports can restart on March 29, gyms reopen on April 12, pubs can serve indoors again on May 17 and if all goes to plan all other restrictions will be lifted on June 21.
As we return to our normal way of life it’s really important to give your immune system a boost to stay healthy and avoid being ill over the next few months while we all start mixing again.
Sure, flu jabs and Covid vaccines can help, but here are some natural ways to boost your immune system over the next few months:
Plenty of exercise: Exercise is one of the most effective ways of preventing a cold. When you work out there is an increase of white blood cells circulating around your body which can improve your body’s ability to fight infection.
If you already have a cold, taking part in some light exercise can help you along on the road to recovery. However, you must take note of your body’s response to the activity. If you feel like you’re straining yourself too much, then it may be a good idea to stop.
Manage stress: When you’re stressed there is an increase in the hormone cortisol. High cortisol levels over a long period of time can lead to a less effective immune system.
Get enough sleep: Lack of sleep can be a key contributor to colds and flu because there is a reduction of infection-fighting antibodies and cells when you’re tired. So, if you’re feeling a little run down opt for an early night over a Netflix binge.
Drink more water: Supermarkets are full of healthboosting drinks, but one of the most powerful drinks you can have is water. Staying hydrated is really important for your immune system, because it helps your kidneys flush toxins out of the body.
Drink less alcohol: Drinking alcohol can damage the cells in the body that help the immune system. So, too much alcohol over time can increase the risk of bacterial and viral infections.
Vitamin D: A lack of it can lead to a weak immune system.
Foods like egg yolks, mushrooms, salmon and tuna contain vitamin D, so make sure you include these in your diet. If you don’t eat those foods you could also consider a vitamin D supplement. Choose a supplement that contains D3 (cholecalciferol), because it’s better at raising your blood levels of vitamin D.
Drink green tea: Green tea contains a high level of antioxidants, called flavonoids, which have many health benefits, including boosting your immune system.
So, there’s seven ways you can boost your immune system and give your body a better chance of fighting off bugs and viruses. Start making those changes now and it will give you a better chance of staying fit and healthy over spring and summer.
If you want more help and guidance on how to build your immune system I have a free Immune Boosting Checklist that you can download at https://bit.ly/immuneboosting-checklist
NHS exercise advice: Adults should - Aim to be physically active every day. Any activity is better than none, and more is better still.
Do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week.
Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
Reduce time spent sitting or lying down and break up long periods of not moving with some activity. You can also achieve your weekly activity target with: Several short sessions of very vigorous intensity activity and a mix of moderate, vigorous and very vigorous intensity activity.
You can do your weekly target of physical activity in a day or over two or more days.