06 Jun 2020

As restrictions lift across many countries around the world, we must remember the critical lessons learned from the pandemic. Staying healthy to build and maintain strong immunity is one.  It is important at every age and is essential for protection from illnesses.

Luckily, you don’t need fancy tips, tricks or supplements – there are plenty of natural ways to improve immunity, from adopting healthy habits to incorporating certain foods into your diet.

WHAT IS THE IMMUNE SYSTEM?

When we refer to the immune system, we're actually talking about a complex network of cells and proteins. This is the body's defence system, and it protects us by fighting against infection. A stronger immune system is better positioned to fight and defeat any germs that come into the body, allowing us to stay healthy rather than succumb to illness.

1. A GOOD DIET WILL HELP

Eating the right foods and prioritising a balanced diet full of vitamins, nutrients and antioxidants can help support your body when fighting off infections. Aim for plenty of fruits and vegetables, particularly those packed with vitamin C such as citrus fruits, as well as bell peppers, garlic, blueberries and broccoli. Ingredients containing zinc such as oysters are also helpful, as are foods containing natural probiotics such as yoghurt and kimchi.

Don't forget about drinks too, particularly green tea and matcha tea for powerful antioxidants and homemade 'golden milk' made with turmeric, ginger and calcium-enriched nut milk. Equally, there are certain foods which could upset your immune system and are best avoided (or only enjoyed occasionally). These include high-sugar processed junk foods like cakes and sweets as well as fizzy drinks.

2. LIFESTYLE REALLY MATTERS

Alongside a diet packed with nourishing foods, maintaining a healthy lifestyle is the best way to keep your immune system in top condition.

Start by making sure you have a balanced weight by eating well and taking regular exercise, as well as getting enough sleep - most experts suggest 7-9 hours per night, with similar bed and wake-up times every day. Limit your exposure to stress and stressful situations as much as you can or use techniques such as meditation and mindfulness to help control your stress levels.

Quit smoking if you haven't already and aim to only drink alcohol in moderation.

3. MAINTAIN PERSONAL HYGIENE

Key to supporting your immune system is to avoid scenarios which may compromise it.

This includes following the hygiene checklist from the COVID-19 outbreak, such as washing your hands regularly, using hand sanitizer, in addition to avoiding people who are sick and making sure used items are disinfected regularly.

We hope this serves as a reminder of the things you can control to live a healthy and more empowered life.