April 8

Improving immune system 101

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There are going to be a lot of people who are telling you how to improve your immune system. There are going to be a lot of people trying to sell you certain diets, certain actions, certain plans or supplements, all those things.

 

Food;

 

Focus on food. First let’s focus on what nature has given us. We want to be getting in plenty of fruits and vegetables, five to ten portions a day, depending on your calorie intake, your calorie amount.  Try and get in plenty of variety throughout the week.

 

 ‘Eat the rainbow’ does not mean eating Skittles.

 

We’re talking about fruits and vegetables, the better the variety, the better the nutrient density is going to be. Within your whole body including your gut microbes. Make sure to include plenty of different colours, types, fresh and frozen. All is good. Just go ahead and smash that in.

 

Supplements;

 

If you do feel like you need to cover some extra bases, you can get a great high quality multivitamin. If you’re in a calorie deficit and focusing on weight loss, having a multivitamin can definitely help cover bases that you may be missing from food because of eating fewer calories.

 

If you are not going outside at the moment through the height of the sun, through the peak of the day, I would definitely recommend stocking up on some high quality vitamin D tablets.  Vitamin D is absolutely key to overall health and well being.

 

Safe sun exposure is key also and there isn’t actually a great substitute for real sun exposure, so please do make sure you’re going outside between the hours of 10 to two, if possible. Make the most of the sun exposure that we have naturally. I know in Britain, it’s very bloody grey. But, the sun is still there behind the clouds, so make sure you get outside.

 

If you don’t eat at least three portions of oily fish, like salmon or mackerel, each week, then I would highly advise you get omega three tablets in order to supplement your diet. These are different from cod liver oil tablets, so make sure you focus on omega three with a high amount of EPA and DHT.

 

Stay away from greens powders. Stay away from these stupid routines or supplements or diet plans that say they improve your immune system because they are massively lying to you.

 

Focus on the food, focus on the supplements, and you should be a okay.

 

Sleep;

 

On top of this, I would strongly advise that you all focus on improving your sleep at this time, get into a rhythm daily of waking up at the same time and going to bed at the same time. This is going to help you establish a better sleep pattern and a better quality sleep pattern.

 

Make sure that you relax before bed without screens, try reading, playing board games or however you want to spend your time with your significant other before bed hint hint wink wink. Make sure you relax before bed, in order to improve the quality and quantity of the sleep that you’re getting every night.

 

Stress;

 

My last tip in improving immunity right now, would be to manage your stress without food or alcohol. Make sure you read, journal, meditate, do things with your significant other. Practice gratitude, play board games, all of the things I mentioned in terms of relaxing before bed help you manage stress as well.

 

All these activities are going to help not only improve your sleep but also improve your immune system, because your body is dealing with less overall stress on the system as well.

 

So what can we do to improve our immune system? focus on a diverse and plentiful amount of fruit and vegetables, focus on supplements if you need to top up, but not before you focus on food, then focus on improving your sleep and managing your stress.


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