Having a well functioning immune system has never been more important than right now as we face the global pandemic of COVID-19. Besides all of the standard precautions that we should be taking such as washing your hands etc. the next best defense against any infection is your body’s own immune system - Not only with regards to preventing the contraction an infectious disease, but also fighting it off if you are unfortunate enough to get it. Below are 5 simple ways that we can all boost our immune systems.
Consume plenty of fruits and vegetables - Ensuring that you aren’t deficient in any of the key vitamins and minerals that contribute to a well functioning immune system is the first place to start. Fruit and vegetables are great sources of vitamins A, B6, C, and E, as well as other macro-nutrients such as folic acid and copper. Some people choose to take a daily vitamin supplement, however some evidence suggests that your body absorbs more of each macro-nutrient from whole foods.
Make sure you are getting enough sleep - There is no biological function that is unaffected when you are sleep deprived and your immune system is no different. It is recommended that everyone should get anywhere between 6-8 hours per night, however the amount each individual needs varies from person to person. As a rule if you’re getting tired throughout the day, you could probably do with an extra hour or so.
3. Take regular exercise - Regular exercise is a great way to promote all round health and maintain a healthy level of body fat, lower blood pressure and improve cardiac health. In addition, exercise helps to promote good circulation, therefore allowing substances that are vital to the functioning of your immune system such as white blood cells to be transported around the body. This is why even if your are in self-isolation it is still recommended that you get some exercise, providing you are a safe distance from others. If your local gym has closed, or you have decided to stop going then outdoor exercise is your best bet. All of my one to one Personal Training sessions take place outside in the fresh air in a much more sterile environment than any gym, or leisure centre. Conversely, if you would prefer to train at home and avoid contact with anybody, I offer a remote coaching service with workouts your can do without leaving the house - more info here.
4. Try to keep stress to a minimum - The link between the mind and body is a powerful one. So much has been discovered in the last few years around the effects of emotional stress on physical health. While scientists don’t know everything about the effect of stress on your immune system, it is widely recommended that people are proactive in their attempts to minimise their stress levels. This doesn't necessarily mean avoiding stressful situations as for some people this is impossible, as I’m sure anyone with young children can attest to. But regardless you can still help lower your stress levels by using methods such as meditation, or the aforementioned regular exercise.
5. Keep alcohol consumption to a minimum - Consuming alcohol in quantities above the recommended daily amount puts a strain on your body, especially your liver. In addition, despite the fact that alcohol can make it easier to drift off, even one drink can significantly reduce the quality of your sleep. So try and take it easy of the booze for the next few months or so, you may even lose a bit of weight and feel better in the process!
So there you have it, 5 simple and effective ways to boost your immune system that you can put into practice right now, without disrupting your daily life. Please feel free to share this post with anyone that you feel might benefit from the information I have shared - Stay health and stay safe.