5 simple ways to boost your immune function

Amidst all this Corona Virus talk and worries about the economy and jobs is for many, a renewed sense of focus on health. And not such a big surprise. It is scary to be confronted by something like this that really threatens our way of life, and to see people dying is deeply saddening.. I think it also makes us all more aware of just how vulnerable we are. So, in this context, now is absolutely the perfect time to take stock of old habits and to look at small, simple ways we can upgrade our choices to improve our health and immune function. Now I should start by saying that I am not a doctor or nutritionist. However, health and wellness has been a longtime passion of mine and my latest endeavour has me partnered up with a brilliant wholefood nutrition product which has given me an incredible opportunity to learn from some brilliant doctors and nutritionists, so I’m excited to share these nuggets of gold with you here. As an aside, if you’re interested to know more about the product and wellness program or the business opportunity, just reach out..I’m happy to share 🙂

So – here are 5 simple things you can do to boost your immune function starting right now:

Start your day with Apple Cider Vinegar

Ok – perhaps this is not everyone’s favourite taste, but a teaspoon of apple cider vinegar in a large glass of water each morning is a great way to start the day. As it is fermented, it contains beneficial bacteria, prebiotics and probiotics which help support a healthy gut and immune system. It also has antimicrobial properties and so has the ability to kill nasty pathogens in the body. In addition to the immune function benefits, apple cider vinegar promotes good digestion, has an alkalising effect on the body and helps to support healthy blood sugar levels making it helpful for achieving and maintaining a healthy weight.

Take some short breaks and move your body every day

Whether it is a walk outside or some yoga or stretches at home, exercise plays an important role in immune function. We all know that exercise is important for muscles and heart health, but that is not all. It also helps to improve the circulation of blood in your body and as a result helps immune cells and infection-fighting molecules to move more easily around the body.

For all those yogis out there, watch this space! I did my 200 hour teacher training last year in Panama and I’m planning on launching some classes soon.. And of course, please feel free to reach out if you’re interested or if you’d like a 1-on-1 class.

Drink Lemon Water

Lemon water is a great addition to your routine because it facilitates immune function in 3 different ways. First, lemon is high in vitamin C which is a strong antioxidant and supports immunity. Second, hydration is also a critical factor in immune health because lymph cells which carry infection-fighting molecules around your body are made up largely of water and dehydration slows their movement, impairing immune function. Finally, lemon while acidic outside the body, actually has an alkalising effect once ingested. This is important in supporting the liver and kidneys to detoxify, thus reducing the load on the body allowing processes like immune function to go on unimpaired.

Meditate and get plenty of sleep

Firstly, sleep is absolutely essential for the body to heal and fight off disease. I know everyone knows this, but it really is important so especially now please make sure you get 7-8 hours to help yourself healthy.

Now we’re going to talk about stress.

Stress is a well known enemy of the immune system. In fact, when our sympathetic nervous system is aroused, we are said to be in fight, flight or freeze mode. In this state, physiological changes occur in our bodies and all our energy goes into being ready to deal with the threat at hand. One of the results of this is that both immune function and digestion are put on hold. It is only once the para sympathetic nervous system is aroused, that our bodies begin to relax and we can enter what is referred to as “rest and repair”. This is when our immune and digestive systems kick back into gear to do what they need to do.

One of the issues with modern life today is that people are in this state of stress almost all the time..often for so long that they don’t even realise they are stressed. I know this because this was me a few years ago. So much so, that I ended up in hospital with both shingles and meningitis. Now, this can in fact kill you, but thankfully is easily treated. I was lucky and no permanent damage was done, but while I was in hospital the doctors came to me and said this: “We’d like to do some more tests if that’s ok.. It is highly unusual for someone your age who is relatively fit and healthy to come down with these diseases, and especially at the same time. So, we think something is compromising your immune system really severely. We think you may have either cancer or HIV.” Believe me, this is not something anyone wants to hear! Without any other options, I said “yes, sure..test away”.

While I waited for the results I honestly didn’t know what to think..my entire world was spinning and I wondered how this could have happened. But again I was lucky… All the tests came back clear. There was nothing wrong with me. So then, what was suppressing my immune system to the point that doctor’s thought it could have been cancer or HIV? You got it – STRESS. Yep – that is how powerful stress can be. The impact stress has on our bodies is real, and it is so important that we learn to both recognise when we are feeling it, and also learn methods to counteract it if we want to live healthy and vibrant lives.

To that end, meditation is one method that has been found incredibly effective at activating the para-sympathetic nervous system and thus bringing us into “rest and repair”. Largely, this benefit is attributed to the slow and mindful breathing. Indeed, the power of breath has long been understood in ancient healing traditions but is now finally being studied and recognised by western medicine for it’s many benefits. So, as we find ourselves in these unprecedented times, where many are feeling overwhelmed and stressed, consider taking just 5-10 minutes out of your day to meditate and give yourself a little extra love. You won’t regret it.

Load up on fruit and veggies

This is a no brainer. We all know we need to eat fruit and vegetables. These are the building blocks of life! Unfortunately though, all the research, documentaries, diets and internet information tends to make this seem more complicated that it really is. All thse things aside, the inescapable fact is that we need to eat fruit and vegetables for our bodies to function. Increasingly, research suggests that a majority plant-based diet might be the best for us, but let’s not get into the nitty gritty of that and just focus on specifically which fruits and veggies we need to boost our immune function.

*Citrus – known for being high in vitamin C, the citrus family is a well known favourite to help boost immunity and fight colds, flu and viruses
*Green leafy vegetables for the vitamin C and B6 content
*Seeds and nuts including almonds and sunflower seeds for vitamin E
*Ginger and garlic are also well known for their immune boosting properties and make a great addition to almost any meal so load ’em up!

Another important thing to note here is this. Gut health is increasingly recognised for the significant role it plays in immune function. In fact it is believed that 40% of immune function is in the gut. This means that the good bacteria in the gut are critical to a healthy immune system. The micronutrients in healthy foods like fresh fruit and veggies helps to keep these good bacteria thriving, but what it also means is that VARIETY is critical! To ensure you have a wide range of good bacteria thriving in your gut, you need to eat a wide range of fruits and vegetables.. This is once again where my latest endeavour comes into play, because this incredible wholefood nutrition product facilitates getting 30 different fruits and vegetables (without synthetic vitamins, chemicals or preservatives!) into your body every single day for around the price of a cup of coffee… Total game changer.

So there you have it – 5 easy ways to boost your immune function and keep healthy during these crazy times. Drop me a line if you have any questions or want any more info at all.
In the mean time, I hope you all keep safe and well and sane. Kate xx