Summer has arrived, winter is long behind us and it's time to get out into the sun with friends and family. However, a large amount of people stop actively taking care of their immune health as soon as the weather starts to warm up again. Whatever the season, it is vital that you stay on top of your immune health.
this will look different to everyone but keeping physically active is considered one of the main components of healthy living. In addition to the functions related to the prevention of excess body weight, systemic inflammation and chronic non-communicable diseases, a potential benefits of physical exercise in reducing communicable diseases, including viral pathologies is suggested. The practice of physical exercise, both in its acute and chronic form, significantly alters the immune system. Studies indicate that moderate-intensity physical exercises stimulate cellular immunity, while prolonged or high-intensity practices without appropriate rest can trigger decreased cellular immunity, increasing the propensity for infectious diseases.
Nourish and fuel your body "Eat for health"
Include brightly coloured food into your daily nutrition, avoid over consuming saturated fats, high sugar and processed foods, by eating food that makes your body feel good, eat food to nourish and fuel your body. Everybody's diets are different but finding foods that are nutritious for you is important for maintaining a healthy lifestyle and equipping your body with the specific nutrients to keep our immune system in tip top shape!
The days are long and majority of the time hot. If you are spending a lot of time outside, it is important to maintain hydration levels. Dehydration can cause lethargy, worsen cold and flu symptoms and slow down your digestion. Make a habit of always starting the day with a glass of water when you wake up. Your body dehydrates overnight and needs fluids for rehydration. How much water you should drink will be individual depending on what they are doing, but the approximate guide is 2L per day.
Sleep helps to assist so many functions of the body. It can help protect your mental health, support your physical health and recovery and improves your quality of life. Studies have shown that a lack of sleep can reduce your immunity. During sleep, your immune system releases protective proteins which can fight infection or inflammation. When you are sleep deprived there is a decrease in the productive of these proteins living you more vulnerable to colds and viruses. If you are having trouble getting to sleep or are experiencing poor quality sleep, considered whether these changes might help you! - ensure your bedroom is as dark as possible, minimise screen and phone time up to 1 hour before bed. For adults, we should between 7-8 hours a night.
Watch your alcohol intake
Too much alcohol can impact your immune system and potentially weaken your immune system, leaving you more susceptible to infection.
Prioritise good hygiene
We have all heard it over the past two years, so but frequent hand washing is important to protect against colds and other bacteria that cause illness. Always wash your hands before eating and preparing food and after using the bathroom.
Supplement where you need
If you are deficient in any of the immune building nutrients such as Zinc, Vitamin C, Vitamin D or Quercetin, or just want to have a bit of extra support during the festive season, it might be a good idea to supplement, alongside eating a healthy diet. You are probably sick of hearing us go on about the benefits of these four ingredients for our immune system, but if you haven't heard about us, or our IMUNI Immune Defence product, head on over to the science page on our website, it provides a run down of why we believe each of these ingredients are SO important for our immune system.
Take Care of your mental space
Stress, anxiety and lowered mood can play a role in a weakened immune system. It is important to improve other aspects of your body, like the way it performs and functions, but it is also important to protect and take care of your mental health as well. Taking time out to meditate, journal or read, Finding ways to take breaks and to relax to give yourself space, whatever that might look for you will most definitely be beneficial for your overall health and well-being.