IMMUNITY BUILDING TIPS

BUILDING Immunity

tips During autumn, it is always wise to look at extra ways to boost our immune systems before the “cold and flu” season arrives in winter. Due to the global outbreak of COVID-19, immune building is even more pressing. A strong immune system can not prevent us from contracting the virus, but it could assist us with recovery. Boosting an immune system isn’t a quick fix unfortunately, because it isn’t one thing. It is an entire system that needs to work together in balance and harmony. What can you do? 1.Eat well. Make sure you eat balanced meals. It is essential to consume your five-a-day (fresh fruits and veggies) as these will provide you with the necessary vitamins and minerals like Vitamin C, Magnesium, Fibre, Iron, Zinc, B Vitamins, Folate, Vitamin A, Selenium and Glutathione (to highlight a few) your body needs to fight inflammation, produce white blood cells and generally help you keep your body “fighting fit”. Try eating various colours of fruits and vegetables. Some of the great ones to include in your diet is spinach, broccoli, oranges, red peppers, garlic, bananas, ginger, sweet potato etc.

Fermented and pre- and probiotic foods are crucial to maintaining a healthy balance of gut flora. Include kefir, miso, kimchi and yoghurt into your daily diet where possible.

Did you know? Vitamin C is water soluble, which means your body doesn’t store any of it. That is why it is essential to maintain adequate levels every day.

2. Exercise regularly. Regular exercise has multiple health benefits. It is good for your heart health, it lowers blood pressure, controls body weight, blood circulation and reduces stress. All of these are beneficial to creating a body that is in balance and harmony, which means it will be beneficial to your immune system. Did you know? The stress hormone, cortisol compromises immunity. 3.Sleep adequately. While we sleep our body repairs, regroups and relaxes. A tired body is more susceptible to infections. Eating well and exercising regularly have direct and positive effects on our sleep patterns. This goes to show how building a strong immune system is a marathon and not a sprint. Every small lifestyle choice has an effect on the greater whole. 4. Get 15min of sunlight. Vitamin D is found in only a handful of ingredients like salmon, eggs etc. But 15 minutes of direct sunlight per day is enough to give your body the right amount you need. With our great weather, Gautengers are lucky in this sense, however, when you are working from home or absorbed with other tasks it is easy to forget this. Take a break and venture out in the garden.