Improving your immune system RIGHT NOW!
Now is the perfect time to be proactive and working on your immunity as our flu and virus season has already arrived in Melbourne.
Below are my top 10 tips to strengthen your immune system.
1. Ensure your Vitamin D and Zinc levels are not deficient. Deficiencies in these nutrients can weaken your immunity and leave you more susceptible to catching viruses and also taking longer to recover. These can be checked through a blood test and we are aiming for upper range results. For Vitamin D a fantastic result is above 100 and for Zinc above 15 ideally.
2. Get enough sleep! Lack of sleep causes a decrease in the activity of our powerful immune system protective T-cells. Every adult needs between 7-8 hours sleep for optimal health as a priority. Sleep is when our body repairs and heals.
3. Wash your hands regularly and if coughing or sneezing, cover mouth and nose with a flexed elbow or tissue. This is the best way to prevent viruses spreading. At the moment you should wash your hands every time you have been in public and before eating.
4. Include the following immune boosting foods + liquids into your daily diet: 2L of water per day, lemon, ginger, turmeric, thyme, oregano, manuka honey, garlic, onion, mushrooms- especially shitake, organic bone broth, organic chicken stock and soup, oranges, kiwi, berries, red and yellow capsicum. Now is the perfect time to be enjoying warming, therapeutic soups and herbal teas.
5. If you are immune compromised or prone to getting sick often, make an appointment with your healthcare practitioner or myself to begin working on this now for preventative health.
6. Invest in a good quality immune supplement from your practitioner. This could be a blend of Vitamin C + Zinc or anti-viral and anti-bacterial herbal medicine such as Andrographis, Echinacea, Elderberry, Elecampane, Thyme and Astragalus to name a few. Other supplements beneficial for immunity are probiotics, mushroom blend powders and liquid herbal medicine.
7. Enjoy infrared sauna sessions to promote sweating and enhance your lymphatic system functioning and toxin clearance. I recommend coming into Willow Urban Retreat for a ACV immune elixir, immunity shot or ginger + lemon tea and infrared sauna session when it reopens.
8. Support your gut immunity with a high dose probiotic tablet and include fermented foods into your diet such as sauerkraut, kimchi, miso, bone broth, pickled vegetables, kombucha and apple cider vinegar.
9. Manage your stress levels. This is really important so that critical immune system nutrients such as Magnesium, B Vitamins, Zinc and Vitamin C are not getting depleted. Stress can worsen all immune states. Include additional stress management techniques such as gentle exercise, meditation and yin yoga.
10. Avoid touching your face and mouth with your hands when out in public and wear a mask.
