PreviousNext
How to get the most out of your reading experience?
Scroll to read the article
Swipe to navigate
between articles
Got it

30 Day Immune

30 DAY IMMUNE PLAN
Day
1
MAKE AN INTERESTING SALAD

We’re always telling you to eat well, but the key is shaking it up and keeping it interesting. Whilst a salad is a really simple way to turn your lunch into a meal of immuneboosting proportions, it can easily become boring if we let it. So, my advice is to get experimental. As well as the usual salad leaves, try packing in some crunchy textures in the form of seeds, such as roasted pumpkin seeds which contain zinc to support immune function. Or, why not try a surprising sweet element such as blueberries? These beauties are a source of vitamin C which is also supportive of the immune system.

Day
2
TOP UP ON VITAMIN D

200-400iu is an optimal daily dose for ongoing use, unless you have a known deficiency.

Day
3
DON’T BE TEMPTED TO TAKE TOO MUCH D

As Emma explains on page 5, we really benefit from immune-supporting vitamin D if we’re deficient. You can ask your doctor to check this for you. If you don’t have an identified deficiency, there’s no need to go for high doses. Vitamin D is fat-soluble, so your body will retain a sufficient store if it receives regular moderate doses.

Day
4
LAUGH OUT LOUD

Laughter is beneficial for our stress levels as it can help to lower the stress hormone cortisol.1 It can also benefit our mood more generally by releasing endorphins. This is helpful, as stress is known to weaken our body’s immune responses. So, try laughter – watch a few good comedies or read a funny book to see if you feel the effects.

Day
5
DRINK, DRINK, DRINK – WATER!

Add citrus fruits like grapefruit and orange for a vitamin C boost, or mango chunks which are a source of vitamin A – fantastic for keeping protective mucous membranes in working order. Snack on the sliced fruit once you’ve drained your glass to reap all those benefits.

Day
6
ALWAYS RETURN TO GUT HEALTH

If you’re feeling a little under the weather, check in on the health of your gut. A course of Molkosan every once in a while, can provide an all-important dose of L+ lactic acid, to help keep the environment of your gut, where the majority of your immune cells reside, happy.

Day
7
INCORPORATE MORE ANTIINFLAMMATORY FOODS

Sources of omega-3 – think oily fish, nuts and seeds; spices including turmeric; herbal teas; and a colourful array of fruit and veg. These will all stand you in good stead for fighting off infections.

Day
8
PET A DOG!

Yes, really, this could help your immune system! In one study, a group of college students were asked to spend twenty minutes petting a dog. Saliva samples taken afterwards showed an increase in IgA (an indicator of immune system function) suggesting that petting animals may boost immune function.2 Lockdown pets really may have been a useful tactic for immune function, as well as staving off loneliness and encouraging exercise!

Day
9
MOVE MORE

Think of it as ‘moving consistently’ rather than ‘doing regular exercise’, as this can make it seem more achievable and less daunting.

Day
10
BUT REMEMBER THAT OVEREXERCISING ISN’T GOOD ANYWAY

Bouts of vigorous exercise, without sufficient time for recovery between workouts, could hinder immune responses.3 This may be to do with the fact that exercise (particularly when it is very intense) is a source of stress and this in itself is damaging for the immune system.

Day
11
IDENTIFY A HAPPY PLACE AND MAKE TIME TO GO THERE MORE OFTEN – LITERALLY!

When we are in a safe and happy environment, such as a local park or beach, the body can devote time to ensuring the immune system is working well.4

Day
12
TRY STRETCHING

Do some gentle stretching movements to ease tension and to focus on something else for a while – good for the body and the mind! There are a variety of workouts to follow online, including ones you can do in your office chair or even your bed.

Day
13
ULTIMATELY, FIND YOUR BEST FIT

Finding whatever keeps you moving and works well for you, without hating every minute, is key; so, don’t worry about matching what anyone else is doing.

Day
14
GET OUT INTO NATURE

Spending lots of time out in nature is another way to give your immune system some extra support. It’s been said that this puts the body into a ‘rest and digest’ mode, where it is relaxed and comfortable – so don’t underestimate the power of green!

Day
15
OR BLUE, FOR THAT MATTER

Open water swimming has seen a huge surge in popularity in recent years as it is associated with a whole host of benefits, including improved mood and cardiovascular health. It is also another way to support the immune system.

Day
16
IF OPEN WATER ISN’T YOUR THING, TRY A COLD SHOWER

Crucially, only a very controlled and short-term bout! Exposure to cold water is an extremely stressful experience for the body and stress hormones are released in response. It is thought that this short-term stress preps the immune system to help fight infections.5 It’s great for your circulation too!

Day
17
SLEEP WELL TO REDUCE INFLAMMATION

Inflammation is an integral part of a proper initial immune response, but too much isn’t a good thing. During good sleep, your immune cells are able to help clear excess inflammation and keep you strong in the approach to winter.

Day
18
ACHIEVE BETTER IMMUNE HEALTH TO HELP SUPPORT SOUNDER SLEEP

This is an incentive if I’ve ever heard one! See, certain immune cells that come alive at night actually help promote drowsiness.6 So, if you support those immune cells with the other tips in this planner, you could be rewarded with some better shut-eye: result! Echinaforce® Echinacea is licensed for the relief of cold and flu symptoms.

Day
19
CHOOSE AN IMMUNE-BOOSTING BREAKFAST

Start the day by filling your breakfast with ingredients to support the immune system. Hone in on things like vitamin C and zinc, which can be found in the likes of kiwi, strawberries, nuts, seeds and kale.

Day
20
TRY OUT A SMOOTHIE

Do you know what you should be eating for breakfast, but struggle to get it all into the one dish? Why not make a smoothie? You can get super creative and they’ll never be boring – totally Insta-friendly too!

Day
21
GET WRITING

Writing down your stresses, worries or concerns can be a useful tactic to help relieve stress and stop it impacting on your immune system. Plus, doing it ahead of bedtime can help clear your mind to support sounder sleep too – bonus!

Day
22
FIND A MASK THAT SUITS YOU

Find a material and design that suits your skin and outlook, to help ensure your comfort and confidence are optimal.

Day
23
IF YOU’VE NEVER TRIED MEDITATING, GIVE IT A GO

Even beginners can get involved easily nowadays with free apps available such as Headspace. Remember, being in a relaxed state means your immune system is more likely to be working better. If you struggle with sitting still, do a ‘walking meditation’, whereby you pace rhythmically and repeat a soothing phrase or calming thought.

Day
24
GO TO BED EARLIER, RATHER THAN SLEEP IN

Getting up early can help with productivity but, actually, getting to bed earlier at night could have some specific immune-related benefits. The first part of the night is thought to be particularly immune-stimulating, so we may struggle to feel good if we retire too late.

Day
25
RECOGNISE ‘FIGHT OR FLY’

Whether it’s driving in rush-hour traffic or playing over-stimulating video games, feeling overly stressed for too large a proportion of the day is detrimental to our immune system. Whilst a little short-term stress is fine and actually productive, swap out any activities which could be hindering that balance.

Day
26
USE VALERIAN TO HELP CALM YOU, OR SUPPORT BETTER SLEEP

Depending on whether stress is interfering with sleep, or sleep is your main issue regardless, calming herbs could improve matters. Better sleep will then help to support your immune system; so, use herbs to help you.

Day
27
IDENTIFY LONELINESS

Social isolation could potentially have a negative effect on the immune system. In research, it has been found that people experiencing chronic social isolation had a greater proinflammatory immune response, whilst genes related to an anti-viral immune response were also lower.7 Isolation drives depression, which in turn triggers unhealthy lifestyle choices around diet, drink, etc. This is a good time to plan a health overhaul, and reset to healthier, mood and immune-supporting habits.

Day
28
STAY CONNECTED WITH OTHERS

It is thought that engaging with other people could have a positive impact on our stress levels which, in turn, helps to support the immune system. So, to stay connected with others over winter, you could consider joining a club or volunteer at a local charity.

Day
29
FOCUS ON THE POSITIVES

Having a more negative mindset could be making us feel more stressed, without us actually realising it. Why not work towards being more ‘glass half full’? Check out some Flower Essences for help in rebalancing a negative mindset.

Day
30
GET OUTSIDE, EVEN IN WINTER

If you’re happy to move, try doing it outside. Dressing up warmly and heading out for some regular winter walks could be yet another step in keeping your immune system working well! In one study, for example, light exposure during the day improved sleep quality and duration in those suffering from insomnia.8

Zeen is a next generation WordPress theme. It’s powerful, beautifully designed and comes with everything you need to engage your visitors and increase conversions.

More Stories
Cover
error: Content is protected !!
Download
30 Day Immune