Boosting your Immune System
It is important that as individuals, and as a community that we take care of our health, which will subsequently impact the health of others. If you are one of those who thrives on playing an active role in your health, then this article is for you! Given the current health climate, it is fitting that we take a look at some nutrients that can help us maintain optimal health.
One of the benefits of taking a proactive approach to your health is that it can provide peace of mind, knowing that you have a plan in place and that you are doing what you can to provide the best outcome. This active participation creates accountability for yourself and for your health and may help in reducing stress and anxiety.
Plans help us to keep focus and give us something to fall back on when we feel anxious
Body Boosters
Exercise
You got it, even with many facilities closing, getting outside for at least 20 minutes daily, will improve your mental and physical wellbeing! Physical activity improves your immune system, digestion, mood, hormones, and sleep. All of these impact our daily perception of the world around us.
Vitamin C
A long-standing and well-known vitamin. A deficiency in vitamin C can lead to fatigue, inflammation of the gums, joint pain, poor wound healing, and scurvy. Vitamin C is available in citrus, berries, kiwifruit, tomatoes, broccoli, capsicum (peppers) or supplements. Having enough vitamin C in your diet is a great way to maintain health.
What does it do?:
A potent antioxidant
Supports innate and adaptive immune system function
Assists epithelial (outer surface of organs and vessels) protection against environmental oxidative stress
Microbial killing
Assists in spent cellular (neutrophil) clearance rate, thus reducing tissue damage
Maintain a well balanced diet.
Vitamin D
Low levels of vitamin D contribute to osteoporosis, cardiovascular disease, cognitive impairment, asthma, and some cancers. Vitamin D may play a role in the prevention and treatment of Type1 / Type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis. Diet and sunlight exposure are the best ways to get your vitamin D, which is sometimes called the “sunshine vitamin” due to levels increasing in response to sunlight exposure. If supplementing, vitamin D3 is absorbed better than D2. Vitamin D3 can be found in oily fish, cod liver oil, egg yolk, liver and D2 can be found in mushrooms, fortified foods and supplements.
What does it do?
Appears to modulate innate and adaptive immune responses
Has the capacity to regulate autoimmune dysfunction
Reduces the risk of weak bones - osteomalacia/osteoporosis
Assists calcium reabsorption in the intestine
Appears to reduce rates of adult self-reported upper respiratory tract infection
May reduce the rate of seasonal influenza
Regulates inflammatory responses
Dramatically stimulates genetic expression of antimicrobial peptides
Contributes to improvements in your mood
Zinc
Zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell. It helps the immune system fight off bacteria and viruses. Typically most people get enough zinc from their diet or supplements. Being deficient in zinc can cause slow growth in infants and children, impact thyroid function, impotence, hair loss, eye, and skin sores, diarrhoea, and weight loss.
What does it do?
It is an antioxidant and an anti-inflammatory agent
Mediates innate immune system
Amongst the first responders in an immune response
Appears to reduce an overwhelming immune response
Appears to reduce free radical damage
Reduces oxidative stress
In general, most of the above nutrients can be found in a well-balanced diet or supplements from a good health food store. If taking supplements, as usual, be sure to seek advice on safe levels of consumption for you, your environment and the season. Complimenting the intake of nutrients that support health is an exercise routine and healthy practices.
General tips for Health
Smoking - No easy way to say this - begin reducing cigarette intake, or better still, quit altogether.
If you do drink alcohol, only drink in moderation
Ensure you get enough rest
Reduce your stress
Wash your hands - regularly
Meal plan, to help reduce trips to the store
Check-in with friends, family and neighbours, regularly. A quick phone call can go a long way!