The Immune System – Can We Influence It?
Our body – what an amazing piece of machinery it is. It has many systems and mechanisms that need to work cohesively in order for us to survive. Many of you will be aware (particularly since this is a really hot topic currently) of an important system the body possesses: the immune system.
So, what is it made up of?
The immune system is made up of organs, cells, tissues and proteins. A combined effort from all these components helps ward off foreign bodies such as bacteria and viruses that cause infection and disease.
As we go through life, picking up germs, bacteria and certain pathogens along the way, the body has a way of remembering what it has encountered. This process builds immunity – a bit like forming a small, well-trained army.
What can you do to help boost your immunity during times of uncertainty and stress?
Sleep
Getting a good night’s sleep helps the body recharge. Studies show that at least seven hours of sleep per night supports the body, encouraging a restorative effect. Struggling to relax? Consider using breathing techniques such as diaphragmatic breathing (a big belly breath in for five seconds through the nose, then release for ten seconds out through the mouth, nice and steady). In addition, good sleep hygiene is essential – such as putting down digital devices at least an hour before bed.
Stress
Too much stress can reduce your body’s ability to fight off illness. Constant stress triggers the body’s fight or flight mechanism, which is designed for short bursts of action. When this state is sustained over time, it can lead to fatigue and reduced resilience – increasing your chances of becoming unwell.
Some Things to Consider – Where Possible
- Practice self-care: Whether it’s ten minutes in a quiet, comfortable spot or simply taking time out to notice the little things, small moments matter. This could be focusing on the sound of a bird in the garden or watching the steam rise from your coffee cup.
- Talk: Speak to those close to you about any worries you may be experiencing. A problem shared is a problem halved.
- Avoid unhealthy coping habits: Try to resist the urge to manage stress with smoking, alcohol or sugary snacks. Although, a small piece of dark chocolate in moderation can be a comforting treat.
Vitamin C
Try to get plenty of this into your diet through fruit and veg (Oranges and Kiwis are high in Vitamin C). Although, these won’t stop you from getting illness’, research shows that it can help boost the immune system! If you did get a cold, having a balanced diet with vitamins C can help reduce the time in which it takes you to recover!
Did you know?
Blueberries are classed as a superfood. They contain a type of flavonoid called anthocyanin, which research suggests may help lower the risk of cardiovascular disease and type 2 diabetes. They’re also great for supporting healthy weight maintenance – all in moderation, of course!
Exercise
Get that heart rate up, stretch out and keep moving! The health benefits from exercise is 10-fold! Ranging from mental to physical wellbeing! Get those endorphins circulating and boosting that positivity – it will help to relax you, increase focus on tasks at hand and allow for a more upbeat you!
Ultimately, make sure you get outside, enjoy the fresh air and sunshine (when she decides to visit, its full of Vitamin D. another essential vitamin the body loves!)
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Keep smiling, keep positive, be awesome!
