Although our immune system is constantly working hard all-year-round, cold & flu season is the perfect environment for it to become more compromised.
That’s why preparation is Ki (pun intended)! We’ve put together this guide for you to understand how the immune system works, and how best to prepare for the cooler months, and how to give some extra TLC before the cold & flu season hits!
Your natural defence system
The immune system is made up of special organs, cells and chemicals that fight infection (microbes). The main parts of the immune system are: white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow – these are the parts of our immune system that are actively fight off infection!
Tips to power up your immune system
Here are some hot-tips to try and stay sniffle-proof this winter, it’s important to make sure that you’re taking care of yourself and….
1. Colour Your Plate
Brightly coloured vegetables and fruits are loaded with vitamins, antioxidants and nutrients – which will not only nourish your body, but also support our immune function. Try avoiding processed, fast foods and sugar-rich diets in your daily diet. A hot tip: for a heaty and delicious winter lunch, try making a sweet potato spud topped with spinach and mashed avocado!
2. Check in On Your Gut Health
Did you know, that about 70% of our immune system is located in our gut! Prebiotics and fermented foods are a great way to ensure that our gut is healthy. A hot tip: try incorporating kefir, kimchi, miso and sauerkraut into your dinners for an easy prebiotic or fermented foods hit!
3. Assess Your Stress
Stress is the most common immune system deteriorator. It’s so important to be able to identify the stressors in your life, and manage it.
Here are some quick tips on how to destress:
- Try downloading the Mindfulness or Head Space App (avail. on Apple store/Google Play), and take 20 minutes to check in on yourself, and meditate.
- Take a 15 minute walk outside during your break, and get some fresh air & some well needed vitamin D.
- Exercise weekly (no need to go overboard) and get those regular workouts in, a 30 minute walk on the weekend does wonders!
- Disconnect and have some ‘me’ time, it can be as simple as reading your favourite book or taking time to listen to your favourite podcast.
4. Get a helping hand from immune boosting foods, herbs or vitamins
Be sure to tap into the incredible immune-boosting foods, herbs and vitamins we all have available to us. A nice and easy tip is to eat cooked Shiitake mushrooms, a great source of antioxidants to help protect against osidative damage of the cells as well as being traditionally used in Western herbal medicine to support the immune system. Or, take our Ki Immune Defence & Energy Formula daily to strengthen your immune system.
5. Catch Your Zzz’s
A lack of sleep can negatively affect your immune function, especially if you’re burning the candle at both ends. Making sure that you get an adequate amount of sleep each night is vital for your health and wellbeing. A consistent night time/bedtime routine can help promote a good night’s sleep.
Try these tips to help yourself get a better sleep, and create your own little dreamy wonderland:
- Stick to a sleep schedule, the recommended amount of sleep for a healthy adult is at least seven hours.
- Disconnect from devices and electronics at least an hour before bedtime
- Read a book
- Have a bath with Epsom salt or lavender
- Invest in Rest&Quiet Sleep Formula’s
- Dim the lights
- Don’t go to bed with a full stomach
- Skip the night cap!
When it comes to a strong immunity, lifestyle and diet choices play a MASSIVE part. As cold & flu season approaches fast, it’s paramount to check in on your health and prepare to power up your natural defence system to help keep you well during the cooler months.
Always read the label and follow the directions for use.
Resources https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/immune-system