We’re moving back into the colder months now and with covid lurking as well as the usual colds and flus, it’s important we start bolstering our immune systems now so we don’t put ourselves on the back foot this coming winter.
With the change in seasons our bodies have to adjust to the change in temperature - if we’re run down, stressed, or not self caring this shift can leave us open to all manner of bugs and nasties as well as slow our recovery.
The good news is, boosting your immune system is easy! Let’s take a quick look at 5 simple things we can start doing today to make sure we’re fighting fit this flu season.
Eat plenty of fresh fruit and vegetables - eating a varied diet of fresh fruit and veg and aiming for a rainbow of colours in your meals goes a long way to ensuring your body gets the micronutrients it needs to keep your immune system and body strong, fit and healthy
Exercise - moderate levels of exercise help get your immune cells moving out of the bone and into the blood stream where they can get to work keeping you protected from nasties
Prioritise good quality rest - making sure you’re getting a solid 6-8 hours of sleep a night and that if you’re feeling fatigued during the day you make the time to have a rest allows your body the time it needs to recover and rebuild. Too little sleep leaves you vulnerable to illness and slows your recovery
Hydrate well - staying hydrated helps your body run smoothly. It also ensures your mucous membranes are healthy and functioning, and it’s your mucous membranes that help protect your body from invading bugs and flus
Minimise Stress - stress produces cortisol, a hormone that your body creates to help you cope in stressful times. Cortisol can lower lymphocyte numbers in the blood stream and upset communication of white blood cells (part of your immune response), which hamstrings your immune system and ups the chances of you getting sick.
Stress is a real kicker as it has a tendency to also lower the quality of your sleep and make you more likely to reach for junk food during the day or in the evening. It’s notorious for convincing us to make really bad decisions, and can impair our brain function and ability to process information.
When I’m tired and stressed, my body wants chocolate when really what I need is a 15 minute power nap and I’d be good to go again.
If you’re stuck in a stressful situation, try giving yourself 15 minutes every morning where you take time for you. This may require setting your alarm 15 minutes earlier so you’re up before the rest of the house hold or family - but it’s worth doing.
Use that 15 minutes just for you. Have a quiet cuppa, go for a short walk around the block, read a book, take a bath - it doesn’t matter what you do so long as you do it for yourself and don’t use the time to work, check social media or troll the internet. You’ll be surprised how calming this can be, and how well it sets you up for the rest of the day.
If you feel you’re struggling at the moment and you want to get yourself in the best possible health for this change of season, drop me a line. We can book you in and get you moving in the right direction.