Top Tips for Immune Support
1. Water Water Water: Stress dehydrates, Coffee, Tea, Alcohol dehydrates. Our bodies are made up of oil and WATER. Water is essential on a cellular level for electrolyte balance. Keeping the cells well hydrated means pathogens are less able to invade. Aim for at least 1.5L more if you take any of the above mentioned. Stress is a biggie and we’re all stressed right now. Keep drinking that H2O. But also load up on fruit and veg as that also hydrates.
2. Vitamin D: Vitamin D is vital and 1 in 5 of us is deficient. Its very difficult to get enough from our food and we simply don’t have enough sunlight in the UK. Plus as soon as the sun comes out we cover in suncream- bye bye Vitamin D. Those with darker skin tones will take longer to absorb from sun as well. Vitamin D is a fat soluble vitamin and is stored in the body. So its REALLY important to get your levels checked first if you want to supplement with higher (recommended) doses then the RDI of 400iu per day (which to be honest is nothing, most of us need way more). Note: The more body fat you have the more Vitamin D you need. There has been a link to Vitamin D, obesity and Covid 19 recently in the press- this one of the reasons why.
The test is a simple, inexpensive and easy finger prick test (can arrange it sent out if you need, but loads of companies offer at home kits now) that will give your levels and then you’ll know how to supplement. Bottom line- we need Vitamin D as it supports all the cells in the body and calcium absorption which is not only essential for bone health but also our all important blood sugar balance.
3. Vitamin C. Incredibly powerful antioxidant and a natural anti-histamine. Dose little and often as too much at once you’ll just pee out. About a 1000mg a day in a spray sublingually (under tongue) or food state supplement is great. Great for kids too. Small and often- the spay is handy for this.
4. Zinc: Another fab immune support. But another one that is stored in the body so a good one to know your levels. However, a lot of us are actually zinc deficient. Up to about 15mg (more can be taken but only under guidance of practitioner) zinc lozenges are great- and great for kids too.
5. CO10Q: resets or rehabilitates the mitochondria on a cellular levels and really great to take post viral, but also during the cold and flu season to keep the immune response strong.
Note: This supplement has some drug interactions. Please check with your doctor first.
6. B-Vitamins: This relates to 8 different vitamins and is vital in our metabolic health but also each vitamin plays a role in the immune system. Look for a great multivitamin that has all the B’s. If you are veggie or vegan or have malabsorption/digestion issues such as Crohn’s or celiac disease you might benefit from a b-complex supplement instead.
7. Gut Health: try and stop me from mentioning the gut. Probiotics as a supplement first thing in the morning with some warm water and lemon (throw in ginger for an extra kick) or if you can tolerate it (not everyone can) try adding in probiotic rich foods. But don’t forget prebiotic, which are not only great to help the good gut bacteria from the probiotic colonise but also support in liver detoxification. Think bitter foods, garlics, onion, leeks, radishes, rocket leaves, dandelion leaves, endive, chicory, artichoke and asparagus.
8. Black Elderberry: Packed with antioxidants and great immune booster. It comes in a spray and wonderful for children and adults. Note: Its a no no to anyone with auto-immune issues and pregnant/lactating women.
9. Movement: Walking in fresh air, swimming, cycling, yoga, pilates, HIIT anything that gets you moving and flowing- but isn’t to crazy or hard core as that’s tough on the adrenals, especially when we are super stressed. It's about balance. If you love running-fabulous but mix it up with a couple of yoga or body combo classes to keep the balance and diversity of movement. But also movement supports our stress response and if we are stressed our immune system gets compromised. Let's get moving.
10. Sleep: Our bodies NEED sleep and good quality sleep. Sleep resets everything and give our immune system a flighting chance. Give yourself moments in the day to take a rest, to take a break press that reset bottom its so vital to our VITALITY.
This article is intended as information and support only. Each individual health journey is different. Please check with your GP whenever considering any new lifestyle change. Any questions please contact me: Here