There are so many simple and affordable things we can be doing to support our immune system, some of which involve us getting out of our body's way (like reducing stress and avoiding certain immune suppressing foods) so that it can do what it's designed to do. Before buying supplements, herbs and medication, I encourage you to use what you have around home by implementing some really basic lifestyle modifications, which I have listed down below:
- Sit in the sun for 20 mins every day: sun exposure stimulates vitamin D production which helps to modulate the immune system. It feels pretty good too.
- Gargle with warm, salted water: salt is antibacterial and promotes faster viral clearance.
- Neti pot nasal irrigation: pour luke-warm, lightly salted water (anti-bacterial, viral clearance) through your nasal passages to flush out excess mucus and debris.
- Maintain a warmer body temperature (stay indoors, rug up, incorporate moderate exercise to get your core body temperature up and maintain your basal metabolic rate): having a higher body temperature helps fight infections (similar to the mechanism of a fever) *do not do this if you have a fever, monitor and keep a fever within safe ranges.
- Try alternating hot/cold contrast showers: Exposure to cold water during contrast showers increases white blood cell circulation which enhances immune function. Ask me if you'd like to know more about how to do this! *There are some contraindications to be mindful of.
- Incorporate dry skin brushing: This increases lymphatic flow and circulation to aid in moving and eliminating toxins and waste products.
- Reduce stress (slow down, mindfully eat a meal or drink a cup of tea, say no to too many social/working commitments, go to a yoga class, listen to a guided meditation): Prolonged elevated cortisol levels decrease white blood cell production (infection fighters) and increases the rate of tissue damage.
- Drink/gargle with green tea: Green tea contains a powerful antioxidant that has antiviral properties.
- Add a clove or two of garlic to your daily diet; (cut it up and take it with a spoonful of honey, spread it on toast with hummus , add it to your salad dressing/guacamole) Garlic is antibacterial and antiviral. *Do not take garlic on an empty stomach or if you are are sensitive to it.
- Reduce conventional dairy, refined sugar (wheat/processed foods) and alcohol - Dairy increases mucus production, foods high in refined sugar temporarily disable white blood cells while alcohol negatively impacts your microbiome (plays a big role in immune function).
- Increase foods high in antioxidants like berries, ginger, turmeric and dark chocolate. Aim for diversity and a range of different coloured foods with every meal. Variety is key for supporting your microbiome and immune system.
A lot of these recommendations benefit other areas of our lives too which is a bonus. At such a testing time, try to remain calm and show compassion and kindness to those who are at a greater risk.
If you are interested in exploring what supplements or herbs could further support your body, whether it be related to your immune function or not, reach out.
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