It’s that time of year again WINTER is here. Don’t you just love it how the germs continue to be shared between every member of the family?! As soon as one person is better, the next one gets struck down and it can feel like your family is stuck on a continuous sickness cycle.
And you just can’t seem to shake it. You may have a few good days and then it’s back again and it becomes recurring week after week.
There is a lot to be said about resting but unfortunately we are given the message to ‘solider on’ and get on with it. This only prolongs an illness or drives it further into the body i.e. a cold turning into bronchitis or sinusitis.
We have put together a few tips that can be easily incorporated into your daily routine to help you recover, boost your Immune system and prevent you from catching the next bug that is going around.
Tip #1 – Rest and Restorative SLEEP
Lack of sleep reduces our white blood cells, which are required to fight off invading viruses.
A fever is a normal immune response, the body heats up to kill the invading pathogen but if we have delayed sleep or waking frequently, the body may not be able to get a real sweat going.
Tips for a good nights sleep:
1. No caffeine after 2pm
2. No phones, TV’s, tablets in the bedroom
3. Magnesium foot soak – this can help you wind down and relax before bed
4. Try some herbal teas to help you sleep – Passionflower, Lavender and Chamomile are perfect
Tip #2 – Vitamin C
Vitamin C helps reduce the duration and severity of the common cold.
Vitamin C increases the production of our white blood cells which are necessary in fighting off viruses and helps boost your immune system. Citrus is the number 1 food – a hot lemon drink with some honey, garlic and a dash of cayenne pepper will help any cold and flu.
Other Vitamin C Foods:
1. Guava 243mg/100mg
2. Red Capsicum 172mg/100mg
3. Broccoli 106mg/100mg
4. Kiwi fruit 71mg/100mg
5. Kale 55mg/100mg
Tip #3 – Limiting Sugar Intake
Excess sugar starts to depress the immune system 30 minutes after ingestion and can last up to 5 h ours. Excess sugar can reduce the immune system’s bacteria fighting ability by 40%
Other names for Sugar:
Glucose, fructose, sucrose, honey, rice malt syrup, golden syrup, caramel, coconut sugar, agave, fruit juice concentrate, molasses, maltodextrin, treacle plus many more!
Tip #4 – Reduce Stress
Our body secrets a hormone called cortisol in response to stress, but if it is continually
high it begins to suppress your immune response leaving you more susceptible to viruses
and infections that may begin to reoccur every few weeks.
Tips for reducing stress
1. Deep breathing – be conscious of your breath – breath in for 4 seconds, hold for 4 seconds and slowly breath out for 4 seconds
2. Meditation and yoga can help calm and relax the mind and bring you to the present moment
3. Take time out for yourself take a relaxing bath or treat yourself for a massage
Tip #5 – Zinc
Zinc is essential for cells of the immune system. Zinc deficiency affects the ability of T cells
and other immune cells to function as they should.
Symptoms such as poor wound healing, loss of appetite, hair loss, rough and dry skin and
poor sense of taste can all be signs of zinc deficiency.
Top 5 Zinc Foods:
3. Pumpkin seeds
4. Tahini (Sesame seeds)
If you have been continually sick this Winter and can’t seem to shake it, Come in and see one of our practitioners to help boost your immune system and get over it once and for all.