3 ways to supercharge your immune system
As we head into the winter season here are some quick and easy ways to support our immune
systems.
We’ll go through three of the best ways to make sure your immune system is at its best. Whether it’s
through supplements, sleep or exercise – we’ve got the tips you need to stay healthy.
Due to spending so much time indoors, especially in comparison to what we were used to in a preCovid world, we may have missed out on some important nutrients that contribute to the normal
functioning of our immune systems.
Habits some of us may have started to slip into during lockdown such as poor diet choices, can
contribute to a weakened immune system.
While it’s absolutely understandable that we’ve been more tempted to opt for a takeaway, the
result of indulging in unhealthy meals too often can lead to a low intake of nutrients that support
immune system functioning, such as Vitamin A and C.
Couple this with a lack of exposure to the sun which can lead to low Vitamin D levels, alongside
disturbed sleep and reduced exercise – it’s easy to see how our immune system may have been
impacted over the past year.
With this in mind, Emily has shared three ways to help supercharge your immune system as we
finally begin to emerge from lockdown.
1. Immune-supporting supplements
“Supplements can play a big role in supporting our immune system.”
• Vitamin D
Vitamin D is a really important nutrient, as it contributes to the normal function of your immune
system and helps maintain normal bone and muscle function.
“We can usually synthesise our own vitamin D naturally from our exposure to the sun, but even with
the summer sun approaching, some people may still be at risk of low vitamin D, such as those
spending lots of time indoors, individuals that may cover up when going outside, or individuals with
darker skin tones, as larger amounts of melanin may reduce the ability to produce vitamin D as
efficiently.
• Vitamin C
Vitamin C also plays a key role in supporting our immune system. Vitamin C is also an important
nutrient for normal energy yielding metabolism and reduction in tiredness and fatigue.
2. Keep your body moving
“Exercise is really important for maintaining the immune system, whether that be a brisk walk to the
shops instead of driving, or a swim in the sea, lake or river.
“Research reveals that regular and appropriate exercise can act as a modulator to the immune
system, by increasing the circulation of lymphocytes.
“This is a type of white blood cell, some of which can produce antibodies that can destroy certain
pathogens and also promote the release of cytokines, small proteins that influence immune cell
activity.
3. Get those ZZZs
“As many of us will begin to have a more active lifestyle again, it’s important that we allow our body
enough time to rest and recover, allowing us to feel re-energised for the following day.
The importance of a healthy morning routine
Whether you count yourself as a morning person or you love to lie in, it’s important to have some sort of structure to those first couple of hours of your day. Wondering why or how you could improve on your current habits? Here’s our complete guide to achieving a healthy morning routine.
Why is a healthy morning routine important?1
There are numerous benefits to not just simply rolling out of bed, wolfing down a bowl of cereal and running out the door. Feeling rushed in the mornings and not having enough time to do things which support your wellbeing can have negative effects on numerous things, including your productivity, confidence, stress levels and overall emotional health.
Instead, you should aim to give yourself plenty of time in the mornings to wake your body up gently, eat a nourishing meal and prepare yourself for the day ahead.
What things should be included in your healthy morning routine?2
Your morning routine will be completely unique to you; however, you may want to consider incorporating the following things into it:
- Eating a tasty and nutritious breakfast. Ideally, it should be high in fibre and packed with protein to help keep you sated until lunchtime.
- Some form of physical exercise. Whether it’s going to the gym or doing a quick workout at home, getting some exercise in first thing can do wonders for your mood and your physical health.
- Time without your phone. Read a book, practice meditation, listen to your favourite music or sit outside in the fresh air with your morning cuppa – anything which keeps you still and lowers your heart rate is good.
- Writing a to-do list for the day. This could be a mental list or a physical one, but its aim is to organise your thoughts and make you feel calmer about the day ahead. Have a journal? Why not write in that instead!
- Having a relaxing shower. If you like to shower before you begin your day, make it a calming experience by simply taking your time. Use a nice smelling soap and allow the warm water to relax your muscles.
Four tips to help you get into a good morning routine3,4
- Stop hitting the snooze button!
If you’re determined to have time in the morning to relax, eat, exercise and just generally prepare yourself for the day ahead, you’ll want to quit pressing the snooze button on your alarm. If you’re a serial snoozer, try reducing the number of times you press it every day for a week until you’re used to getting up as soon as it first rings.
- Move your body straight away
It can be tempting to lie in bed for a while and check your emails or social media accounts. Instead, don’t look at your phone for at least 15 minutes and try to get up as soon as your alarm goes off. Walking around and stretching will get your blood circulating and stimulate your muscles.
- Plan your routine the night before
It can be good to set a goal for your morning routine in advance so you can make the whole process easier. Before you go to sleep, write a mental list of things you want to achieve when you wake up, whether that’s to exercise, wear a specific outfit or eat a certain food for your breakfast.
- Lower your expectations
If you have dreams of fitting in a yoga session, a leisurely breakfast, a stroll around your neighbourhood AND a relaxing bath into that one or two hours before work, you’ll need to lower your expectations. It’s best to only have two or three things to do in the mornings to avoid rushing and consequently not feeling the benefit.
One of the top things you can do during your healthy morning routine is eat a nutritious breakfast! Check out our complete range of breakfast cereals, from fruit-packed muesli and nutty granola to high-fibre oats, plus packets of seeds perfect for adding to delicious breakfast smoothies.
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