How to Boost Your Body's Natural Defense Systems

Maintaining a healthy immune system has never been more critical than now. Our health is under threat, and we need to do all we can to build immunity and support our fitness and wellbeing. By looking after our bodies and minds, we give ourselves the best chance to fight off any nasty viruses that head our way. Following social distancing and mask-wearing guidelines is 

crucial to stop the spread, but what can we do personally to keep ourselves well? 

Paying attention to what we eat is imperative if we want to ensure we are in tip-top condition. Getting the right amount of vitamins and minerals play a vital role in protecting us from illness. Eating ‘5 a day’ is a goal that can be easily incorporated into our daily lives. That doesn’t mean we have to give up the foods we enjoy. Unhealthy food is okay in moderation. Being mindful about what we eat helps us change any bad habits and substitute them with healthier ones. Small changes can make a big difference, so it is beneficial to do some research and maybe invest in a healthy recipe book, to help make a smooth transition to a new healthier you. 

If the thought of eating anything green turns your stomach, then consider taking an immune support supplement to boost your vitamin levels. Adding vitamin C, D and zinc provide excellent support for the immune system and are ideal if you’re not keen on fruit or veg. Some supplements are ideal to use together, as one helps the absorption of the other. For example, when taking iron to improve haemoglobin levels, a good quality vitamin C tablet will help you absorb the iron more effectively and improve immunity. 

It’s not just a healthy diet that boosts our defence system. Good quality sleep slows down activity enabling the immune system to do its job of fighting off disease. Sleep deprivation can affect how quickly we recover from illnesses,  making sleep an essential part of a healthy lifestyle. 

Exercise has long been recognised as having excellent health benefits. Not only does it help us to maintain a healthy weight, but it has also been proven to strengthen the immune system in unique ways. Exercise increases blood flow, which helps circulation, which then promotes the formation of new cells. New cells are vital for staying healthy. 

Another benefit of exercise is that it helps reduce inflammation in the body. If our bodies are inflamed, any illnesses we contract can create chronic inflammation that is detrimental to our health,  and linked to long-term conditions. Exercise, especially aerobic, keeps inflammation low, increasing our chances of fighting any illness we contract.

Looking after our mental health plays a vital role in our physical health because our bodies are intrinsically linked with our mind. Stress has been proven to harm physical health and can cause a plethora of symptoms. How can we ensure that we look after our mental health? 

Staying free from a negative spiral certainly has been difficult in these challenging times. It’s good practice to limit the time spent watching the news or scrolling through social media. We are fed much misinformation through the media, and having the ability to switch off is important to maintain focus and positivity. Adopting some positive mental practices will get us through this time. 

Mindfulness has become popular in recent times and is effective for stress relief and anxiety. It helps improve brain function, which in turn improves immunity. Many apps and books available explain the benefits of mindfulness and meditation with a guide to get you started. Training the immune system through stress reduction is part of ‘mind-body’ medicine with many convenient techniques that can easily be incorporated into everyday life. 

One thing that the world situation has taught us is how important our connections with others are. For the first time, as a planet, we are faced with limited social contact, which has had a considerable effect on many people’s wellbeing. Loneliness and isolation are linked with an increased chance of depression and anxiety. This type of stress, as mentioned above, can lead to illness and impaired immunity. 

It’s imperative for our health that we find ways to connect with others. Unfortunately, at present, that may mean communication via our devices, but we must keep those connections alive for our wellbeing and that of our families. Social relationships make us happier, increasing life expectancy and reducing the risk of illness. So make sure you check in on others. If you feel isolated, reach out to someone who cares, you can find such connections provide a mutual benefit. 

So, let’s look after ourselves during these uncertain times by adopting good habits such as exercise, good quality sleep, a healthy diet with added supplements and connection with others. We give ourselves the best chance of a long and disease-free life.