Implementing a healthy diet and lifestyle will naturally help your immune system to function properly. I like to follow these simple ways to help to boost my immune system during these uncertain times and lockdown life!!
Drink enough water
Staying hydrated when you’re trying to avoid getting sick is a super easy way to help boost your immunity. I aim to drink 2-3L of water per day, as water naturally helps your body to deliver oxygen to cells, and help to process and remove toxins from the body via excretion. Dehydration can lead to a reduction in saliva antimicrobial proteins that are necessary for immunity. Having a water bottle with markings on it, showing how much you’ve drunk can be a good way to keep track of how you’re going throughout the day. This strategy is good to use whether or not we are in a pandemic!!
Eat colourful vegetables and fruit
I know it can be hard at the moment with food being harder to access for many people #panicbuyers. Where you can, try and eat a balanced variety of different coloured vegetables and fruits. Vegetables and fruits of different colours contain many different nutrients beneficial to supporting immune function. They also contain fibre, which can help your body with elimination function. Eating these vegetables and fruits doesn’t mean they have to be of the fresh variety to be of benefit! You can use frozen varieties as these tend to be higher in nutrients, or even canned vegetables and fruit (sugar free versions) if you’re needing them to stay fresh for a longer period of time. Try not to stress too much about including every colour under the sun. Just make a conscious effort to eat more vegetables where you can. Everyone knows my personal favourite vegetable is sweet potato, I’m also a lover of strawberries so include what you love eating! A lot of us are doing more cooking during quarantine, so make an effort for it to be healthy! Check out my new recipe ebook if you’re stuck for ideas!
Below I have listed 9 expert-approved foods to stock up on during your next grocery store trip
Exercise is another way to help boost your immune system. Moderate exercise helps to improve counts of leukocytes and neutrophil cells, both of which help to enhance immune function. On the flip side, over exercising and over training can reduce your immune function and alter your recovery time. So it’s important to find that balance with your exercise routine. Follow one of my at home programs to get your daily exercise in during COVID-19!
Eat enough protein
Eating enough protein will not only help with your booty gains but also support your immunity and recovery from illness. Protein is required by immune cells and antibodies for their healthy functioning, thus helping us to fight off viral and bacterial infection. Protein consumption also helps your body to produce an antioxidant nutrient called glutathione. A healthy intake of protein for an active person is between 1.6-2.2 grams per kilogram of bodyweight. I love adding a serving of OxyWhey Strawberry Milkshake flavour to my oats in the morning for a substantial and simple breakfast. (Here we could add a recipe card for laurens oats)
Get enough sleep
When I’m feeling a bit under the weather I prioritise sleep in helping me to get back on my feet faster. Turns out I’m doing this for good reason!! Lack of sleep has been studied to show an increase in inflammatory markers in the body, and can alter our bodily response to pathogens. Aim to get around 8 hours of sleep per night to promote healthy immune function.
Reduce added sugar
It’s important to reduce sugar intake from processed foods as sugar can compete with vitamin C for absorption, in turn reducing your immunity. Sugar from fruits are okay, as they are packaged in a natural form with added fibre (just aim for two medium pieces of fruit per day). Check out my nutrition guides for more information on healthy eating. (link to guide)
Supplement your diet with vitamins
My favourite supplements to use to help boost my immunity include:
- EHPlabs Oxyshred - I love this product not just for it’s fat burning abilities but also for immune support. It contains Vitamin C, an antioxidant nutrient that also contributes to immune defence, Glutamine, an amino acid which is used in high amounts by immune cells, AND Inulin, a prebiotic to help feed the good bacteria in your gut.
- EHPlabs OxyWhey Protein - I love this product as it helps me meet my daily protein requirements but also helps support my immune system, as protein is needed for recovery from illness.
- EHPlabs Glutamine - This product is easily stacked with my OxyWhey or just taken with water. Glutamine is a main building block protein of a healthy gut lining (a healthy gut is linked to proper immune function) AND is crucial for healthy immune cell function. I’m taking it everyday during this outbreak to further strengthen my immune system.
Disclaimer: Speak to your individual healthcare provider about what’s best advice for you.
The single most important things to do if you want to decrease the chances of you getting sick are implementing good hygiene, handwashing with soap and water for at least 20 seconds regularly and practising social distancing of 1.5-2 metres. Follow your individual government guidelines on staying safe during this time.
Let’s all work together to stop the spread of COVID-19! Practice social distancing and keep well as best you can! I hope all my #LSFbabes are staying safe and well during this outbreak <3