Hello beautiful people!
I hope you are well,
Our immune system does a remarkable job of defending us against disease-causing microorganisms. Basically, it is our immune system’s job to defend our body against illness and disease. To protect our body from harm, it is important to practise different steps every day that will help strengthen our immune system.
Apparently, there is no such thing as “boosting our immune system”. However, there are numerous nutrients, vitamins and minerals that are required to support its normal functioning.
There are two disclaimers I would like to make before getting started. Firstly, I am not an expert by any means! These are just things I do and have helped me personally. Secondly, some of the information that I disclose has been collected from health & nutrition journals.
Without further due, here are 5 key steps I take every day to strengthen my immune system, which is specially useful during this self-isolation period:
1- I get plenty of rest & keep stress under control
A study published in “Current Opinion in Psychology”, long-term stress can lead to higher levels of a hormone called cortisol. When cortisol levels are constantly high, it stops the immune system from protecting the body against potential threats. A few things I do to keep stress under control:
–Meditation, Prayer or Journaling: These techniques personally help me calm my body and mind, leaving me feeling refreshed and ready to face the challenges of a new day.
–Establishing a routine: Even during isolation, I still get up and go to bed at the same time every day.
–Planning my days: During this lockdown, I personally have struggled with the balance between getting work done but also taking this time to rest my mind & body. I find that planning my days ahead helps massively with my mental health, and allows me to establish a balance between being productive and dedicating time to myself.
Here is another thing, my everyday life is absolutely hectic. Managing postgraduate education, a job, social life, a healthy lifestyle & social media can be completely maniac. I am always on the go! I am taking this time to take that extra rest, which my body will very much value. Having plenty of rest is essential to keeping your immune system strong (plus my mum always tells me that not getting enough rest will age you!) Every day I try to sleep at least 8 hours, and during quarantine, if I can squeeze a nap in, I would do so!
2- I make smoothies filled with superfoods
It starts with nourishing your body from the inside out
When it comes to a diet that boosts our immune system, I focus on incorporating more plants (I know, even more). Try adding more fruits and vegetables to your meals & snacks.
I personally love making smoothies; I believe it is an amazing way to add more nutrients and vitamins to your diet. I make smoothies very often, and during quarantine, I try to make them every morning.
Here’s a quick recipe for an energy-boosting smoothie:
– 2 medium betroots
-1 large orange
– 2 medium carrots
3- I drink ginger tea before bed
There are so many proven health benefits of ginger, which is considered one of the healthiest spices on the planet.
A few health benefits of this spice include lowering cholesterol levels, reducing menstrual pain or helping with indigestion.
When it comes to our immune system, gingerol (a substance in fresh ginger) can help lower the risk of infections. Many studies have actually proved that ginger extract can inhibit the growth of many fervent types of bacteria and viruses.
I personally drink ginger tea every night before bed. You can make your own ginger tea from fresh ginger or you may buy the infusions.
4- I continue to exercise
Many studies have proved that light or moderate exercise boosts our body’s natural immune system by circulating protective cells through the body faster, to attack and eliminate bacteria and viruses.
Yes, most gyms are shut during quarantine and I know some of you are not even allowed to go outside to exercise. However, home workouts are not cancelled.
I bought a yoga mattress online, and every single morning I do 45 to 60 minutes of workouts, which include HIIT training, resistance bands, skipping and even Zumba; the possibilities are endless.
5- I make sure I take my daily Vitamin C dosis
Research suggests that Vitamin C deficiency may increase the likelihood of infection. Our bodies do not produce this vitamin, so we have to get it through foods such as citrus fruits. Also, Vitamin C is thought to increase the production of white blood cells, which are the key to fighting infections.
I personally don’t take any Vitamin C supplements, I would much prefer getting this vitamin straight from the food. A few citrusy fruits:
Every morning I break my fast with a large delicious orange.
I hope you guys enjoyed this post! How are you strengthening your immune system?
Until next time,