Immune Boosting

Day by day the world is changing, trying to adjust to life with COVID-19. Whilst Scientists work tirelessly on antivirals and vaccines, we should be doing whatever we can to stay healthy. While it may not prevent you from contracting the virus, there are easy ways to keep yourself as healthy as possible.

SLEEP

A recent study from the Sleep Foundation, states without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. 

DIET

Getting rid of sugar removes a food source for the “bad” bacteria in your gut that can kill off your good bacteria. Fermented foods like sauerkraut, kombucha and kimchi can all help repopulate the good bacteria in your gut helping energy levels. 

Eating a healthy balanced diet makes a lot of sense. Stock up on fresh fruit and vegetables, a number of foods – garlic, broccoli, blueberries, spinach, kefir - have remarkably good antimicrobial properties. Eating mountains of broccoli or garlic will not protect you from Covid-19 but it certainly won't hurt to get a few more of these nutrient-rich foods into your daily diet.

Broccoli is rich in vitamins A, C and E, as well as containing a number of antioxidants like sulforaphane (meant to be good for heart health and digestion). Available all year round, broccoli is perhaps one of the cheapest and easiest ways to get extra vitamins into your diet. Treat it with care, though – the more you cook it, the less nutritious it will be. Lightly steam, boil or microwave to lock in its immune-boosting properties. 

Red peppers contain three times the amount of vitamin C as citrus; in fact, it might surprise you to know that they are the most vitamin C-dense of any fruit or vegetable, as well as being a great source of beta-cerotene (which the body converts into vitamin A. Interestingly, red peppers have 11 times more beta-cerotene than green peppers, and one and a half times more vitamin C

Blueberries contain anthocyanin, a flavanoid with antioxidant properties that play an essential role in the respiratory tract immune system.

Rich in vitamin B6, manganese, selenium and vitamin C, garlic has long been regarded as useful for helping to fight infections and viruses. Allicin, the sulphur-containing compound that gives it its distinctive smell and taste, has been proven to have antibacterial affects; crushing and bruising garlic cloves supposedly stimulates the production of allicin, however, cooking the cloves will inevitably inhibit some of its medicinal properties.

Spinach is rich in flavanoids, cerotenoids, vitamin C and vitamin E, and is believed to support the immune system and even help to fight some cancers. Other leafy greens such as cavolo nero, spring greens and kale have similar health benefits. 

The trendy fermented drink known for its benefits to the gut biome is also thought to have antibacterial, anti-inflammatory, antioxidant, anti-carcinogenic and anti-allergenic effects. Consume it regularly as a drink or with breakfast.

MINDFULNESS MEDITATIONStress causes an inflammatory response within the body, releasing too much of the stress hormone cortisol, leaving us more vulnerable to infections and disease. There are various forms of mindfulness practices, ranging from the slow-moving poses of yoga and tai chi to breathing apps. 

In uncertain times it’s so important to keep your immune system healthy, try to get sufficient sleep, exercise regularly at a safe distance, try to manage stress levels and eat as well as you can. Keep well, stay safe