REDUCE YOUR STRESS
Your body does a better job fighting off illness when it’s not under stress. Learning techniques for managing stress, like meditation, controlled breathing or talking to a therapist are all ways to help your immune system stay strong.
GET QUALITY SLEEP
The sweet spot for sleep is 7-9hrs a night. Stick to a regular bedtime routine, ensure your bedroom is dark and cool, and avoid screens right before bedtime.
Low and moderate-intensity exercise naturally lowers cortisol levels and supports immune function.
REDUCE SUGAR AND ALCOHOL INTAKE
Excessive sugar and alcohol intake impairs the activity of immune cells in the blood making it harder for the body to recognise pathogens and fight infection.
EAT YOUR MICRONUTRIENTS
A diet high in nutritious, minimally processed whole foods is essential to optimal immune function. Key micronutrients to consider in your diet are:
ZINC – seafood, pumpkin seed, sea vegetables, beans, lentils and legumes.
VITAMIN D – salmon, fatty fish, egg yolks, hard cheeses, mushrooms & natural sun exposure.
VITAMIN C – oranges, papayas, strawberries, kiwi, leafy greens (spinach, bok choy, kale), broccoli, capsicum, chilli.
VITAMIN A – liver, cold-water oily fish (mackerel, salmon), sweet potato, winter squash, kale, collards, carrots.
OMEGA 3 FATTY ACIDS – seafood, flaxseed, chia, walnuts.
GLUTATHIONE – garlic, onions, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), bioactive whey protein, and.. exercise!
Finally, don’t neglect the basics: PROPER HAND WASHING. That means washing your hands for at least 15secs, in both soap and water.