Updated: Feb 17
Now more than ever it is so important to look after ourselves. With Scotland and Wales in the UK locking down, pockets of the UK in lockdown and areas gradually increasing up the newly introduced tier system. There has never been a better time to take some time out for ourselves and review what we can do for ourselves to boost how effective our Immune System defences are and do something about it naturally.
Here are some top tips for you to help boost your own Immune System naturally for the upcoming winter months and cold season ahead.
Top tips for Boosting your Immune System
Stress Reduction. What do you love doing? How can you find the time to do more of that? Anything that helps you relax and take your mind off your worries will help you to reduce your stress levels. Why not book in with me for a chat and some reflexology and see how I can help you kick start relaxation for you?
Quit Smoking. If you smoke, did you do the NHS Stoptober Challenge last month? How did you get on if you did? It is never too late to try. COVID-19 hits the lungs hard, so anything you can do to support your lungs is a great preventative measure. There is an app to help you too in the link above if you want to have a go at quitting.
Drink alcohol in moderation only. It can help you to relax but it reduces how well you sleep deeply. Alcohol can be very dehydrating for us so drinking it alternately with soft drinks or in mixers can help. The antioxidants in red wine have been proven to have beneficial benefits for our health but there are also the well-known downsides. If you want to find out more check out this article 'Alcohol and Health: The Good, the Bad, and the Ugly'.
Improve the quality of your sleep. Our bodies reset themselves every night. Without good quality sleep, your body doesn't have enough time to complete all of it's essential rest and repair functions that happen overnight. People with poor sleep don't have as many killer T-Cells that are so important for healthy immune system function. See my past blog post on how to reset your body clock and how to create a good morning routine for a great nights sleep for sleep tips. I will be doing another Sleep Challenge event in January and 121 support via zoom as required beforehand for anyone who needs it. Message me for more details.
Eat a rainbow. See how many different colours of fruits and vegetables you can build into your diet each week. Eating a rainbow is the easiest way to ensure you are getting a wide variety of vitamins and minerals and a good mix of micronutrients into your diet. Check out this article for 15 foods that boost your immune system. Visit a local nutritionist for some great recipes designed to increase micronutrients that if deficient can hinder your immune response. Vitamins A, B6, C, E, Copper, Folic acid, Selenium and Zinc all play an important roll in our immune function.
Stay well hydrated. If you are not a fan of water, mix it up with green teas, herbal infusions and flavoured waters. Liquid is in our foods too so by adding soup on to the menu or adding interesting sauces, gravy, more plump fruit and vegetables it all adds up.
Move regularly. Dance, chase the leaves, splash in puddles, visit the trees. However you like to move, keep doing it. Gyms and exercise programs are great if you love them but if you don't, that doesn't mean you can't keep moving in other great fun ways.
Keep an eye on your BMI. If you don't know yours, you can check it here. If like me you love your food, and have overindulged a little over the last 6 months and know you will be tempted even more over the winter months, with warming, comfort food, why not take a look at maintaining your weight more now. Join a support group or programme. Add more veg to your plate with the rule of thirds perhaps.
Continue to keep washing your hands, to prevent bacteria and viruses taking hold. Prevention is always better than cure. Practise good food hygiene, cooking meat thoroughly and not cross-contaminating foods from one surface to another.
Keep social distancing and wearing your mask. You all know about this one so no extra explanation is needed other than to reassure you that foot reflexology with COVID-19 safeguards in place to government guidelines is a safe way to receive complementary therapy and therapeutic touch when it is so much harder to stay connected.
These tips are all things within our own control to change and improve. We should all be doing numbers 9. and 10 without question at the moment and I can help you with 1. and 4. through improved relaxation and sleep quality with Reflexology. For more details on how to book or how I can help you, do get in touch. Stay safe and well everyone.
Shelley Mason MAR