During these unprecedented times of Corona Virus, we have seen plenty of useful information about boosting our immune system. This pandemic can make you feel a bit helpless and whilst the UK tries to slowly come out of lock-down it can also be quite frightening. As we begin to move around a little more freely I think now is a good time to remind you not to forget about your health and well being. Keeping a strong immune system now is just as important as when this pandemic started. Listed below is how I am trying to help my family stay fit and healthy during the Covid-19 Outbreak.
- HEALTHY DIET
If there has ever been a time in our lives to try and improve our diet it has to be now! We are trying to eat plenty of fresh fruit, vegetables, whole grains, lean protein and healthy fats. Variety is important and I find using the simple rule “make your meals colourful” helps.
Citrus fruits & Red Bell Peppers are high in Vitamin C. Broccoli is packed with Vitamins A, C & E (but don’t overcook it or they will diminish, I prefer mine lightly steamed). Garlic, Turmeric and Ginger add great flavour to many dishes along with their immune-boosting qualities. Other must haves for me are: Spinach, Live yogurt, Kiwi, Chicken and a mixture of nuts and seeds.
It’s also important to keep yourself hydrated.
- VIT D
VIT D helps keep our immune system working well. Our bodies convert sunlight into Vitamin D and this is our primary source, so make sure you spend some time outside.
There are many good reasons for us to take regular exercise such as: improving cardio vascular health, it lowers blood pressure, helps to control our weight and for many it helps our mental health too. Just 30 minutes of exercise such as a brisk walk increases the production of natural killer cells along with other immune system markers to help your body fight off infections.
Lack of sleep makes us more susceptible to illness and you can take longer to recover from them. A good regular sleep pattern will help your body to fight off infections. Sleep also helps to reduce stress. Stress can be complicated as it’s difficult to define and what may be stressful for one person is not for another. During this difficult time of Corona Virus I have decided to help myself manage my stress levels by avoiding the News before bed. I identify my evenings as “time to relax!”
Stress isn’t all bad, but if it becomes prolonged you will encounter problems. The effects of stress are far reaching from physical, mental and emotional. It’s important to do the things you enjoy, many people are trying new things such as baking, knitting or learning to play an instrument. Find your thing and make time for it.