There’s no doubt about it. We need to strengthen our immune system. It doesn’t get promoted enough, in my opinion but it’s not rocket science. These 5 simple tips are how I live, move and eat:
1. Take time to be in nature
- Walk or do some gardening, even grow some veg!
- Breathe in the wonderful fresh air.
- Not many people in your life that you can hug right now? Hug a tree!
*Sunshine is good for us in many ways, the most well know one being the production of vitamin D by the skin, providing it is getting UVB rays. Not so easy in the UK, even on a sunny day, due to our latitude! Do you know if you have an ideal serum level of vitamin D of at least 40 ng/ml (100nmol/L)? Getting tested is wise but at this time you may want to do it yourself. For the last 8 years I have been sending my pin-prick test card to Grassrootshealth. This testing helps me to keep my Vit D within a target of 40-60 ng/ml or 100-150 nmol/L. This level helps give my immune system the nutrient it needs to support optimum health. Sunshine may also lower blood pressure by stimulating the skin to release some of its stored nitric oxide, which is a potent vasodilator.
2. Move, even dance!
Bring out your inner dancer.
Add an element of play, (by the way, a small smile de-stresses and changes your biochemistry, for the better). Seek moments of play throughout the day, skip, laugh, hum, sing, growl, make shapes with your body. How about I minute of playful movement after a stressful call.
Don’t exercise, just move! If the body liked to exercise everybody would be doing it!
3. These are my top 5 favourite Supplements:
- Vitamin C: 1-2000 mg daily,
- Vitamin D3: 2-4000 IU’s daily
- Magnesium: 400 mg daily (in citrate, malate, chelate, or chloride form)
- Zinc: 20 mg daily
- Selenium: 100 mcg (micrograms) daily OR 1 brazil nut per day!
4. Eat a rainbow of fresh fruits and veg
Make salads, juices and smoothies, eat berries, fresh or frozen. How about sprouting seeds?
It’s so easy to do and there are many youtube videos to follow. Gut bacteria need supporting as they are key to your immune system. Eat some sauerkraut or Kimchi regularly.
Make a pot of Immuni-tea.
Recipe – add hot water to these ingredients:
- cinnamon stick
- slices of ginger
- sprig of thyme
- honey to taste (ideally local and raw)
- optional slice of lemon
5. Make yourself a mini-spa day to relax and de-stress,
- take an Epsom salt bath
- paint, draw, make a mandala
- knit/crochet something
- laugh – watch comedy
- Meditate – I know it’s not for everyone. And I used to be one of those people. Now I meditate before even getting out of bed in the morning. That sets me up for the day. Use whatever method appeals or has been recommended by a friend.
Let’s make health great again!
About The Author
Michele Kaye, author of ‘Eat Dance Shine’
Nia First Degree Black Belt Educator
Health and Wellness Coach