7 Ways to Support Your Immune System
Hi Fit Friends,
In such a scary and uncertain time, it’s important now more than ever to look after your health. I am sending love and light to each and every one of you, and hope that you and your loved ones are staying safe and healthy.
I’ve come up with some tips for you to incorporate into your daily routine, to help you boost your immune system in the midst of our current pandemic. Give these a go, and look after yourselves! Remember, healthy immune systems live in healthy bodies! Now is the time to give your body that extra bit of love and support.
1. Practice Mindfulness Daily.
While we focus on our physical health and immunity in a time like this, it’s so important to consider your mental health too. With all the stress, uncertainty brings including the hysteria in the media, false claims, and abundance of information being thrown at us (whether it’s factual or not), it can be easy to be swept up in the panic and fear. Fear actually damages your immune system, and is only detrimental in times like this.
It would benefit us each to set aside time in our day to spend even a few minutes meditating and calming our mind. I recommend trying a guided meditation using the plethora of resources out there including apps like Headspace, Calm or Insight Timer or even going to Youtube and searching for a 5-10 minute guided meditation. Guaranteed to relax, put you at ease and restore your mental health in a trying time.
2. Eat The Rainbow.
Eating a varied diet filled with whole foods is essential for keeping your immune system strong and protecting you from getting sick. Aim to include a range of whole foods, comprised mostly of vegetables and fruit, into each meal, to ensure you’re providing your body with adequate nutrients to fight off disease and boost your immunity! Eat foods high in antioxidants to help fight off the harmful free-radicals we encounter daily, especially when your body is fighting off infections. Antioxidants are abundant in plant foods, and help protect your body from damage caused by free radicals.
Some of my favorite foods that are high in antioxidants include, leafy greens, blueberries, strawberries, blackberries, pecans, walnuts, artichokes, beans and beets.
For an extra boost of vitamins and nutrients, try making a juice or smoothie. I like to start off my day with a green juice packed with celery, cucumber, parsley, lemon, and ginger. Sometimes I mix a scoop of Amazing Grass powder (can be found on Amazon) if I feel I haven’t been eating enough greens in my diet.
3. Fit in Daily Movement.
Current guidelines advise Americans perform at least 150 minutes of moderate-intensity activity, every week, which is 30 minutes, 5x per week. Research shows the immune system benefits from engaging in regular physical activity. Exercise boosts the production of microphages, cells that attack the bacteria that can trigger some of the upper respiratory tract infections we get.
Additionally, physical activity benefits the lymphatic system and increases the circulation of many cells in our body that help fend off viruses and harmful bacteria. Train smarter, not harder and know your body’s limits. Allow adequate time for recovery between workouts to ensure you’re receiving the maximum boost from exercise. If you’re sore, stretch, hydrate and take an Epsom salt bath to replenish the magnesium levels in your body. If you’re looking for a program to follow from home, check out my Fit Body Guide. Each workout is 30 minutes, can be done from home! This 4 week program is a total body guide to getting and staying fit, with nutrition guidance including a sample meal plan, my favorite recipes and a grocery shopping list all for less than 90 cents per day.
4. Wash Your Hands, Often.
Plain and simple, hygiene is extra important at the moment. Please make sure you’re washing your hands as much as possible, particularly after touching common surfaces, and also wiping your phone down regularly – a major carrier of germs and bacteria! Be sensible, and keep clean!
5. Get Quality Sleep
It can be tempting when you’re working from home and may not have to set an alarm, to stay up past a reasonable hour but lack of sleep is frequently the culprit when people find they’re getting sick. Seven to nine hours per night is generally recommended but too much screen time before you turn the lights out also takes away from quality deep sleep. Sleep restores and repairs so make quality rest a priority each and every night.
6. Stress Less
In this uncertain time, the unknown can be a scary thing but if we’re trying to keep ourselves as healthy as possible, we’ve got to be aware of our stress levels. Stress causes inflammation. Inflammation in the body impairs the immune system. Laugh, play games, watch light-hearted movies with loved ones, read, do a puzzle, cuddle with pets, listen to music, sing, dance, journal - these are all ways to take time for yourself, express yourself and de-stress. Make time for a couple of your favorite activities each day. Your immune system will thank you.
7. Follow the Guidance of the People in the Know!
With all the hysteria out there at the moment, we’re being bombarded with false and exaggerated information. Please, follow the advice of the CDC, and take to heart their warnings, advice and restrictions. If you’ve been overseas, self isolate for 14 days, stay home, and practice social isolation as much as possible. Keep your distance from anyone experiencing flu-like symptoms, and take care of yourself! If you yourself feel sick, or are experiencing any symptoms, go and get tested before coming into contact with others! Remember, staying home and away from each other is one of the most responsible, least selfish things we can do right now. Use Facetime, Skype, or a business conferencing app to connect with family and friends. Work together to get through this as smartly and safely as possible!
Sending all my love and prayers to you all, we’re all in this together so let’s stay strong!
Xo Barbie
*Resource: Health.usnews.com + Dr. Edward Laskowski, co-director of Mayo Clinic Sports Medicine & Rehabilitation