As offices, schools & public events shut down in the UK, we do need to be extra cautious about our personal hygiene & making contact with vulnerable people. We need to find the balance between blind panic & complacency as neither states are helpful.
Being stressed or overly concerned puts a strain on our bodies, it puts us in a “fight or flight” mode which can cause inflammation long term. What helps is to build strength through diet, lifestyle & connecting with reliable information sources.
The people being affected are mainly elderly & immuno-compromised, they are the people we need to protect.
Below are some simple tips to help your immune system, so you can build resilience for yourself, your family or your staff.
1. Eat a nutrient dense diet full of nature’s food and avoid processed junk. Buy fresh ingredients including an abundance of fruit & vegetables, I always say eat a rainbow of colours.
2. Include healthy protein sources which gives you a range of essential amino acids (the building blocks of our bodies). With every meal try & include protein; lean meat (organic, grass fed), eggs, wild oily fish, lentils, pulses, tofu, nuts & seeds.
3. Stay away from excess sugar, coffee, alcohol & high carbohydrate foods which puts a stress on the body. Instead swap for whole grains; brown rice, quinoa, wholemeal or rye.
4. Build up your Vitamin D levels after winter, I like a spray version (buy a good quality brand), Vitamin C, Magnesium, Zinc, Iron all help your immune system (talk to me if you want advice on brands).
5. Nourish your gut micro-biome, imbalances in the gut may dis-regulate immunity especially if you have long term inflammation. Resistant starch is a great way to feed those microbes, cooled potatoes, rice, wholemeal pasta. Pre-biotics such as asparagus, leeks, onions, garlic help feed the bacteria (not everyone can tolerate too many of these though). Buy a probiotic, please ask me about brands if you don’t know.
6. Get a good nights sleep, open the curtains as soon as you wake up in the morning. Aim for at least 20 minutes of sunshine every day, preferably in the morning, this triggers your brain to release chemicals that regulate sleep cycles. Avoid computers, smart phones, tablets and television before bed.
7. Hygiene, washing hands goes without saying.
If you want a personal or team consultation then please book an appointment via my website, I offer a FREE 30 minute initial consultation.