The five pillars of immune health and how to follow them at home TODAY
-Mar 18, Hannah Hargrave , Health -
A strong immune system is essential for keeping sickness at bay. But there are some daily habits which could be weakening yours without you even realising it.
It’s never been so important to keep your immunity strong and yet many of us are doing things that weaken it all the time.
If you want to stay virus free you may want to take a closer look at your lifestyle and makes some important changes to help ensure you stay strong and healthy.
Cut down on stress and do what makes you happy
Chronic stress wreaks havoc on your body as an array of hormones which depress your immune system are released. The stress hormone, cortisol – among others – floods the body and makes you more susceptible to illnesses and diseases.
Try hard to build moments of joy into your day. Even whilst social distancing, most of us are allowed to leave the house for walks. Why not take time to watch the sun rise each morning? – it’s a daily reminder that no matter what happened, or how dark it got the night before, life goes on and the sun still rises. Take a moment of gratitude to mentally list all that you are thankful for. Watch movies or make music playlists that will make you happy, laugh on the phone with friends and relatives you never have time to catch up with. There’s life lessons we can glean in the most testing of times, focus on the positives as much as you can because fear and worry does dent your immunity.
In addition, if you’re stressed you’re more like to try to comfort yourself with unhealthy habits such as smoking, drinking and eating processed foods.
What can you do: There are numerous ways you can reduce your stress levels from exercising and meditation, to making me-time and learning to schedule your days. Dr. Rangan Chatterjee shared his top tips with Lumity to lowering stress and dealing with it too.
Quality sleep is imperative to good health. You should be getting between seven and nine hours of sleep a night. When you sleep your body rests and repairs and also releases proteins called cytokines, which protect against infection and inflammation. When you don’t sleep enough, you produce less of them and fighting viruses and bacteria becomes harder.
What can you do: When you’re worried and stress sleep can be challenging. But try to establish a good nighttime routine, where you go to bed at the same time and wake at the same time too. This will help nurture your circadian rhythm – also known as your body clock. Avoid devices which emit blue light for an hour or two before bedtime and don’t eat after 8pm either. Your body wants to rest, not be busy digesting food!
Adding Lumity Morning and Night Supplement to your daily routine can also help improve your sleep.
Exercise every day
Get your blood pumping and your immune system will thank you for it. If you’ve been avoiding the gym or slacking on your at-home workouts it’s time to make time for exercise again. Physical activity not only reduces stress levels – which we know is also important to protect your immunity – but increases white blood cells and antibodies too. So you can fight off infection earlier and more effectively.
What can you do: It’s recommended that you get 150 minutes of moderate exercise a week. That’s just 21 minutes a day. Or if you opt for more intensity it’s 75 minutes a week. In addition add strength training to your routine. If you don’t fancy the gym you can still work up a sweat with fitness apps, or even just walk back and forth in your kitchen while talking on the phone.
When you smoke your lungs can’t clear out toxins which are damaging to your respiratory tract, and you become more susceptible to infection. Smoking also certain antioxidants in your blood and ups your chances of coming down with bronchitis or worse!
What can you do: Quitting smoking is no easy feat, but there are a whole host of online support groups and guidance from health professionals to help you kick the habit.
Once you decide you are going to do it, make a plan – whether that’s going cold turkey or not – and do everything you can to stick with it.
Cut back on processed foods
When you eat foods loaded with sugar, salt and ingredients you may never even have heard of you don’t just hinder your waistline, your immune system takes a hit as well. Processed food and fast food fixes are bad news for the good bacteria in your gut, because they essentially attack it. Bad bacteria can then eek it’s way in and weaken your intestinal immune system.
What can you do: You can give your immune system a brilliant boost using food. Discover the healthy foods – most are rich in vitamin C, iron and zinc – which help your immune system and load up your plate with them. These nutrients are also included in the Lumity supplement formula.
A diet containing plenty of fruits and vegetables, whole grains, fish and lean meats will make you look and feel great and help protect your body too.
Give your immunity a much needed boost. Discover all the other benefits of Lumity.