Ok, so the spicy flu is here on our shores. We have watched whilst the world combatted this veritable virus and now it is our turn. Like polar bears coming out of hibernation, we have awoken to find that just about everyone is coming into contact with the virus. So now is prime time to boost our immune systems.
Do not fear because here we can unpack some of the things you can do to boost your immune system.
Getting good quality sleep is one of the most meaningful ways you can boost your immune system.
“We will come to learn that sleep is the universal health care provider: whatever the physical or mental ailment, sleep has a prescription it can dispense.” – Matthew Walker
The CDC and American Academy of Sleep Medicine recommends 7 or more hours of sleep for adults in a 24 hour period. Getting your 7 hours has a plethora of health benefits:
- Getting sick less often
- Combatting insulin resistance
- Lowering your risk of diabetes and heart disease
- Reducing stress and improving mood
In times of stress and uncertainty it becomes even more important to engage in strategies that can help manage stress. Such as
- regular exercise;
- healthy meals;
- relaxation and mindfulness;
- self-care and connection.
Getting outside first thing in the morning helps set your circadian rhythm (24hr body cycle) enabling you to get to sleep at night. This light information is crucial during the day but also at night. Having complete darkness between the hours of 10-6 is equally important.
Supplements and teas can also help aid a good night’s sleep enormously.
Have you tried:
2. High dose vitamin-C food and supplement regime.
Vitamin C is an essential nutrient, meaning your body cannot produce it. Yet, it has many roles and has been linked to impressive health benefits:
- It is a powerful antioxidant that boosts your immune system. It does this by combatting oxidative stress that accumulates in the body. Oxidative stress has been linked to many chronic diseases.
- Can help manage high blood pressure.
- An analysis of 9 studies with a combined 293,172 participants found that after 10 years. People who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement.
- Helps prevent iron deficiency by improving absorption.
Vitamin C is water-soluble. Meaning it dissolves in water and will therefore be quickly excreted.
Please be cautious of high doses of anything. High doses of Vitamin C have been linked with some negative side effects – kidney stones and digestive symptoms.
If you would like to accumulate a high dose and mitigate the risk of these adverse reactions, try and eat as much as you can through fruits and vegetables that have high levels of vitamin C. Broccoli, kiwi, citrus fruits, plums, kale and chilli peppers. When supplementing, try having it little and often throughout the day.
- Cymbiotika Synergy Liposomal Vitamin C
- Eden Healthfoods - Wild Vitamin C Powder
- Green Nutritionals Organic Vitamin C Vegan Capsules
- Changing Habits Vitamin C Powder
- IMUNI Immune Defence Quercetin, Vitamin D3 & C, Zinc