Your immune system is your body’s first line of defence, working behind the scenes to protect your well-being day in and day out.
Drink to stay hydrated: Drink plenty of fluids to keep your mucous membranes moist and allow lymph to move freely throughout your body. Water is best, but all beverages (bar alcohol) can help you stay hydrated. Herbal tea is another great addition.
Move your body when you’re able: Regular physical activity boosts circulation, reduces stress and supports immune function. Maintain a moderate pace, avoid over exercising.
Wash your hands frequently: Good hand hygiene can prevent the spread of germs. Don’t rush it. You should wash for 20 seconds; it is recommended that you continue to wash your hands for as long as it takes you to sing “Happy Birthday” twice.
Eat the rainbow daily: Each colour represents different phytonutrients, so aim to eat as many hues as possible throughout the day. Variety of fresh whole foods is key to a healthy diet.
Get adequate quality sleep: Aim for 7 or more hours of sleep nightly to allow your body time to repair. Plan to slow down and relax at least one to two hours before bed. Avoid having a TV, or a phone charger or a mobile phone in your bedroom. Try to sleep in a dark bedroom. Remember the phrase – the hours before 12 are worth two of each hour after twelve so get to bed early. The immune system works the night shift, so when you stay up late, you cut into its working hours.
Use a humidifier during drier months: Adding moisture to the air helps keep your respiratory system and mucous membranes hydrated.
Consume probiotics for your microbiome: Add fermented foods like yogurt, sauerkraut and kefir to meals to promote gut health, which is closely tied to immune function.
If you are struggling with digestion – seek professional advice – try digestive enzymes.
Add prebiotics and postbiotics to your routine: Prebiotics feed probiotics, while postbiotics are the beneficial byproducts made when probiotics break down fibre. Add both to your diet to support a diverse microbiome.
Eat a healthy wholesome nutritious diet. The mediterranian diet is an easy healthy option offering lots of variety.
Deal with daily stress: Those little annoyances and worries can impact your immune system, so make time for relaxation techniques like deep breathing, meditation or yoga. Even 5 to 10 minutes can make a significant difference.
Practice gratitude: Regularly acknowledging things you're grateful for has been shown to boost emotional well-being and reduce stress.
Cultivate connection: Stay in touch with friends and family, since positive relationships can help mental health and immune function. Focus on quality not quantity.
Spend time in nature: Fresh air and sunshine can boost mood and levels of vitamin D, an essential nutrient that supports immunity. Take a walk outside to double up on the benefits of exercise and Mother Nature! Walk by the sea, or in a wooded area or take on some hills.
Unplug from technology: Limit your screen time, especially when it comes to news or social media that feels stressful or negative. Try to put down your phone and step away from screens an hour or two before bed.
Make time for joy: No matter how busy you are, find time for activities that make you laugh and bring you joy. Laughter boosts mood and has been shown to support immune function.
Instead of bottling up your feelings, write down things you're grateful for on small pieces of paper and collect them in a jar. When you’re feeling down, pull one out and read them.
