Ditch the processed foods!
These foods are inflammatory and full of empty calories. They may contain trans-fats and sugar. Avoid anything in a packet that didn’t come out of the ground!
Out with the Sugar!
When you eat sugar your body releases the hormone insulin, which is pro inflammatory and a fat storage hormone. You also release dopamine and serotonin, which makes you feel good. This is short lived and when our blood sugars crash we get hungry, have cravings and are driven by the need to eat and have this continual process.
Sugar is very addictive.
Too much sugar imbalances the microbes in your gut allowing more of the ‘bad bacteria to flourish which can lead to problems further down the road.
Sleep it off!
Studies show that people who sleep less than 6 hours of sleep a night are x4 more likely to catch a cold than those who sleep longer.
The average adult needs around 8 hours a night and it’s good to have a routine. If you struggle to get to sleep or wake in the night one thing to do is stop clock watching. Your brain tends to recollect the time and will build it into the sleep (or not sleep) pattern… so don’t look at your phone or watch. Set an alarm for the time you need to wake up then there is absolutely no reason to clock watch.
Let’s talk about Gut Goodness!
Look after your microbiome. There are millions of bacteria, viruses and fungi living in your gut responsible for so much more than you might think, from a healthy immune system to proper nutrient absorption, the state of your gut can even influence your state of mind.
Your gut is also called the ‘second brain’ so needs some TLC to function properly.
Help boost your immune system by adding antioxidants to your daily diet.
Antioxidants are found in abundance in fruits and vegetables, eat a rainbow of these every day to keep your immune system in optimal condition.
Find Vit C in citrus fruits, red and yellow bell peppers, parsley. Vit D comes from sunlight, oily fish and eggs. Get your Zinc from pumpkin seeds, chickpeas, lentils, spinach.
Get your move on!
Most of us don’t move enough, including active physical movement into your daily routine is extremely important in strengthening your immune system.
Whether it’s a dance in your kitchen while you make a brew, walk at a slightly faster pace than you usually do, climb your stairs more times a day than you need to……..move it or lose it!
There are lots of videos on Youtube to suit all abilities and styles of exercise as well as apps such as Couch to 5k that can help you to achievable goals.
Take the pressure off!
Chronic stress can negatively impact your immune system so in order to promote health and healing minimise your stress. In these difficult times with isolation, world worries and sense of isolation for many we are all feeling the stress and our body responds negatively to this both mentally and physically when we just bottle it up.
Try a 5 minute meditation, some yoga, a walk in nature. Connect with friends and family by giving them a phone or video call. It’s good to talk and release the tension.
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