Newsletter
Preparing your health for wintero:p>
As the days grow colder it is time to think about preparing for the autumnal months. At this time of year we can become susceptible to colds, coughs sore throats, viruses and bacterial infections. The key to preventing illness and ensuring optimum health is to boost our immune system.
What are the ways we can boost our immune system?
µ A comprehensive approach involving lifestyle, stress management and diet are key to boosting our immune system.
µ Our mood and attitude have a tremendous bearing on the function of our immune system. When we are happy and optimistic our immune system functions much better. Conversely when we are depressed our immune system tends to be depressed.
µ Ensure you get adequate rest – try and get at least 8 hours of sleep each night. The immune system will remain strong as long as it is well-rested. Lack of sleep is one of the biggest factors in depressing the immune system.
µ Try and minimize stress as this also depresses the immune system. If you are continually under pressure it is important that you find ways to relax. Why not do some yoga, Pilates, swimming or just go for a long walk around the block?
µ Try and do 30 minutes of regular exercise 3 times a week as this will strengthen the immune system by increasing natural killer cell activity.
Foods that help boost the immune system
- Eat fruit and vegetables. These provide essential vitamins such as vitamin C, antioxidants, flavanoids and carotenes that are essential to keep colds away. Try to eat at least 5 portions a day and select from all the different colours of the rainbow, including green, red, orange, and yellow fruits.
- Drink plenty of water. Water is fundamental to flush out toxins from our system. Aim for 1.5 litres a day.
- Eat foods containing Zinc. Zinc containing foods include lentils, whole-wheat bread, chicken, oatmeal and eggs. Zinc inhibits the growth of several viruses including the common cold.
- Eat protein. Protein will also help boost the immune system by producing antibodies required to fight infection. Include healthy options such as turkey and chicken.
- Eat oily fish (salmon, mackerel). Fish contain high levels of zinc and selenium which are both required to build a healthy immune system. Try and eat oily fish 3 times per week.
- Cut down on Sugar. Consuming sugar can significantly reduce the ability of white blood cells to fight infection. If you feel like something sweet try and have a piece of fruit instead.
- Avoid coffee, tea and alcohol. They depress the immune system and may cause you to flush out vital nutrients needed by the body.
