5 NATURAL WAYS TO BOOST YOUR IMMUNE SYSTEM

TO BOOST YOUR IMMUNE SYSTEM and ramp up your resilience to colds and flu:

Here we are in the middle of a global crisis having to manage ourselves in a way we’ve never needed to before. By the time you read this, things might be looking very different (for better or worse). I’m not a doctor, nor am I trying to add to the panic (or the to-do lists) of Covid-19. What I do know, and would like to share is that stress and anxiety weakens our immune system, so let’s all take a collective deep breath and do what we can to build up our body’s natural defences, without losing the plot.

1. Avoid sugar and alcohol. Both sugar and alcohol have been shown to impair the body’s ability to defend against infection. Sugar (in things like sweetened drinks, sauces, baked goods and candy) is thought to affect our white blood cells, curbing their ability to attack viruses when we need it most. The great news is that cutting back on both of these will do so much more for you than help your immune system (#weightloss #betterfocus #bettersleep)

2. You need more sleep than you realise… Sleep is a powerful, underrated (and free) immune booster. If you’re worried about getting sick, go to bed one hour earlier and read a book instead of scrolling on your phone! Reading makes us more relaxed and sleepier while the light from our phone screens keeps us alert and interrupts melatonin (the hormone that gets secreted in the absence of light, helping us to sleep at night).

3. Take vitamin D3, zinc, vitamin C and Omega-3s for some extra support. I also use garlic and oil of oregano. At the earliest signs of a cold (or even just as a precaution every other day during flu season) I swear by this garlic bomb: Crush one clove of fresh raw garlic in a bit of water and throw it back like a tequila shot! Chase it with something like a sip of juice or tea to hide the aftertaste. If you’re going for the supplements (vit D3, zinc, vit C and Omega-3s) always speak to your health practitioner first (before taking any supplements or medications). This article is not intended and should not be construed as medical advice. 4. Manage stress daily… When we’re stressed, the body’s ability to deal with potential threats (bacteria, pathogens, infections) is reduced. This is mainly because during times of ongoing stress, the stress hormone corticosteroid can suppress the effectiveness of the immune system. Do something every day that actively relaxes you and resets your hormones back to baseline. For some people this takes the form of a walk in nature, meditation, stretching the body to relieve physical tension, getting a massage, taking a bath, taking a few deep breaths, going to bed with a book… Do something every day that actively relaxes you and resets your hormones back to baseline.

5. Wash your hands (for longer) and stop touching your face. This obviously isn’t a way to directly boost your immune system, but it’s still one of the most effective ways to prevent getting sick (more than hand sanitiser and more than the surgical masks). The World Health Organisation recommends using an alcohol-based hand rub, followed by soap and warm water. They say “Washing your hands properly takes about as long as singing Happy Birthday twice”. So, altogether now: Happy Birthday!

Find Klara on her offbeat Instagram feed (@bothsidesbuttered) where she distills the principles of optimal health down to their most foundational basics, ones that are accessible and easy for us all to follow.

Klara is an Integrative Nutritionist and Health Coach with a BSc (Hons) degree from Middlesex University in the UK. She works with corporates and individuals to optimise wellbeing and boost productivity, and she regularly writes for a number of leading health and wellness publications and speaks at events about the physical effects of psychological stress.