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.
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.
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.
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.
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.
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.
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!
Think of it as ‘moving consistently’ rather than ‘doing regular exercise’, as this can make it seem more achievable and less daunting.
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.
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
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.
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.
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!
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.
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!
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.
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.
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!
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!
Find a material and design that suits your skin and outlook, to help ensure your comfort and confidence are optimal.
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.
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.
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.
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.
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.
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.
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.
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
Echinaforce® Echinacea drops and tablets
Traditional herbal remedy for symptomatic relief of colds, influenza type infections and similar upper respiratory tract conditions. Always read the leaflet.