Do you think you have a Strong Immune System?
How to tell if your immune system needs help?
The bodies immune system and how strong it is can have a big impact on how your body handles Covid or any other condition. If you notice that you’re often sick, feel fatigued or have other nagging symptoms you can’t figure out, it may mean your immune system is weakened.
It is not a coincidence that you tend to get sick after a big project at work or following an emotional situation at home.
Long term stress weakens the responses of your immune system. Stress decreases the body’s lymphocyte the white blood cells that help fight off infection. The lower your lymphocyte levels, the more you are at risk of viruses like the common cold.
Do you always have a cold?
Its perfectly normal for adults to sneeze and sniffle through two or three colds each year most people bounce back in seven to ten days. During that time it takes the immune system three to four days to develop antibodies and fight off the germs. If you’re constantly catching colds or have a cold that won’t run its course that is a clear sign your immune system is struggling to keep up.
Do you have lots of tummy problems?
If you have frequent diarrhea, gas or constipation. It could be a sign that your immune system is compromised. Research shows that 70% of your immune system is located in your digestive tract. The beneficial bacteria and microorganisms that live there defend your gut from infection and support your immune system.
Low amounts of helpful gut bacteria can leave you at risk to viruses, chronic inflammation and auto immune disorders.
Are your Wounds Slow to Heal?
Your skin goes into damage control mode after you get a burn cut or scrape. Your body works to protect the wound by sending nutrient rich blood to the injury to help regenerate new skin. The healing process depends on healthy immune cells but if your immune system is sluggish, your skin can’t re-generate and your wounds linger and have a hard time healing.
You Feel Tired all the Time.
Pushing your body constantly from your job or at home is bound to leave you feeling sluggish but if you are getting enough sleep and still suffering from exhaustion, it’s worth considering if your immune system is trying to tell you something.
When your immune system struggles so does your energy level’s. That is because your body is trying to conserve energy to fuel your immune system so it can fight off germs.
How you can improve your immune system and make it stronger.
Simple ways to stay well.
Top Tricks to Build up your Immunity
Get outdoors (if you can) It’s easy to stay inside, in an effort to escape all the germs in our atmosphere in fact, hiding could make you more susceptible. Exposing your immune system to wider variety of beneficial micro organisms from the environment will help to keep it strong and healthy. Plus studies have shown that getting out in fresh air can lower stress levels.
Exercise in moderation
Moderate and regular exercise will not compromise your immune system, it will actually help improve the immune function by flushing out bacteria and reducing your chances of getting a cold.
Sleep
One of the most important things for your immune system is to get enough sleep. Prolonged periods of not getting enough sleep can have a negative effect on your immune system. Sticking to a regular bedtime avoiding blue light’s and hour before bedtime and soaking in a magnesium salt bath.
Diet
Balancing your blood sugars is not only key for preventing cravings, but it can also stop us suffering from colds and flu. When our blood sugars swing we overuse insulin, gain body fat and initiate inflammation. Too much insulin triggers an inflammatory response that depletes the immune system.
Recommend having breakfast an hour after waking, eating every four hours and having protein at every meal because it slows down the release of carbohydrate sugars in the blood.
What Foods can help Improve your Immune System.
Get your body in the best possible shape by eating a balancing diet and drinking enough liquid. Aim for two litres a day.
Miso
Around 70 to 80% of our immune system is in our gut in the form of beneficial probiotic bacterial. While people talk a lot about yogurts and dairy probiotics there are lot of people that are intolerant to dairy products. You can also find probiotics in fermented soy products such as miso try adding it to soups, stews, bean dishes and sauces.
Salmon
Oily fish such as salmon are rich in omega 3 vital to supporting our immune function. Omega 3 fats help our immune system resist and fight infection such as colds and flu.
Sardines
These oily fish are high in Vitamin D vital for immunity. A group of scientists found that a specialised T cells are critical for immune defence and are dependent upon adequate vitamin D levels in the blood. In low levels of vitamin D these T cells remain dormant and can’t attack bacteria.
Sweet Potato
Root vegetables are rich in beta-carotene (Vitamin A) it is important for immune function. Some plant compounds not considered “essential” seem to be helpful for our immunity such as flavonoids and carotenoids found in brightly coloured vegetables such as sweet potato. Eating sweet potato with healthy fats such as olive oil, helps with absorption beta carotene is a fat-soluble antioxidant and will absorb better alongside fat.
Elderberries, Cranberries and Blueberries
All these berries are high in antioxidants and eating them any way you can get them is going to help your immune system very high in vitamin C.
Ginger
Make this your first choice when your under the weather ginger clears the microcirculatory channels of the body helping to decongest the sinuses throat and nose. Its anti-inflammatory properties can also help aching muscles and joints. Making it perfect for flu like symptoms. Perfect in your morning juice or tea.
Juices
Juices help improve your immune system. It is delicious way to add more healthy fruit and vegetables to your diet. Can be known to help restore healthy gut bacteria – very good for the digestive system.
Two Healthy Immune Boosting Juices:
Beets, Carrot and Ginger Juice (Serving 1 person)
1 Large beet peeled and quartered.
2 Carrots
1 green apple
1 small pinch of ginger
Green Juice (Serving 1 person)
2 cups of Spinach or Kale washed
½ large Cucumber
1 Green apple washed and quartered
1 green pear
1 lemon peeled
Try both of these juices they are great for your immune system and a great way to start the day.
Try a great breakfast to start giving your immune system a boost one that my whole family loves is smashed avocado toast with soft boiled eggs. Great protein with good fats, follow with a great healthy juice and a great start to your day.
Looking after your immune system isn’t about just eating well getting enough sleep and exercising it is about balance. Do you find it impossible to look away from stressful 24 hour news cycle. Are there negative people in your life who routinely leave you feeling terrible? Does social media eat up whole chunks of your night? Is gossip a big part of your life.
Maybe it is time to step back and take inventory maybe you can unsubscribe from some things that cause you agitation. Get away from complainers, they sap your strength. Instead make it a point to spend time with positive people who inspire and motivate you.
You know the positive people you walk away and feel great you feel enlightened after a conversation.
If someone is running late, be kind. Everyone you meet is fighting a battle you know nothing about.
You have the choice in every situation to pursue compassion. It’s and excellent way to age. It will help you get and stay happy, and it draws others to you.
The biggest thing to effect your immune system is stress and I can’t tell you how many people come to see me and tell me they aren’t stressed and they are. You can do everything right in your life. The right diet the right amount of sleep the right amount of exercise but if you are stressed it takes away all the good work you have done.
Working on your stress levels helps your immune system the most. You can take supplement’s to help but looking at what triggers your stress is the best treatment and reducing the stress by meditation finding ways to calm yourself is the best way to help your body.
Is it time to have a good look at your body see what is really happening are there any signs that you may have been ignoring for a while. Today is the day to really look at what it needs.