7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM

And how I am supporting mine whilst having long C*VID

1. Ice Baths/Cold Showers

These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%

Recommendation – finish your daily shower with 30 seconds of cold water

2. Saunas

Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)

Recommendation – 3 x week for 20 minutes

3. Probiotics

Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection

Recommendation – 3 month dose of high quality probiotic with at least 10 billion CFU’s, @bepurewellness do a great over the counter one

4. Exercise

Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience

Recommendation – moderate intensity exercise for no more than 90 minutes (5 – 7 x week)

5. Sunshine

Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections

Recommendation – 10 to 30 minutes of sun exposure (without sunscreen), a few times per week

6. Sleep

Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function

Recommendation – 7 – 9 hours per night, more if you are sick or recovering from illness

7. Whole real foods 

Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources

Recommendation – consume a diet rich in a variety of colour, fruits and veggies from natural sources daily