After two years living through a global pandemic, who isn’t thinking about ways to strengthen
their immune system? Your immune system is the body’s key defender and helps you fight
off infections. While there is no one way to support immunity, a variety of lifestyle choices
can help you give it that little boost that is needed through the cooler months.
Here are some of our top tips for getting healthy this autumn:
GET ENOUGH SLEEP
Poor sleep quality is linked to a variety of health issues. Research has shown
that healthy adults who sleep less than six hours a night are more likely to
catch a cold than those who slept more, highlighting that sleep can boost
natural immunity. Adults need to get at least seven hours of sleep a night.
If you’re struggling to get a good night’s sleep, try limiting your screen time
before bed (as it may disrupt your circadian rhythm) or a sleep supplement,
such as Regul8® Relax. Traditionally used in Western herbal medicine,
Relax is formulated to support the stress response, relieve mild anxiety and
sleep disturbances so you can get a better night’s sleep naturally.
UP YOUR INTAKE OF FRESH FRUIT AND VEGGIES
Consuming a variety of whole plant foods such as fresh vegetables, fruit and
legumes can help your body fight off infections. Foods, such as vegetables
and leafy greens, are rich in antioxidants that can help decrease inflammation
in the body and fight free radicals. The high fibre content of plant-based
foods can help keep your gut microbiome healthy. A healthy gut microbiome
is vital as when your gut microbiome is out of balance, it can lead to immune
dysregulation, skin issues and bacterial overgrowth. Up to 70% of the immune
system is found in the gut. If you’re struggling with poor gut function, the
Regul8® Digestive Tune-Up® is a great option. The Digestive Tune-Up is a
herbal three-step process that is specially formulated to cleanse the gut,
restore optional functioning and maintain the balance of good bacteria.
EAT ‘HEALTHY’ FATS AND REDUCE BAD FATS
Not all fats are bad. Healthy fats, such as omega-3, which are found in
foods such as olive oil, salmon and avocado, may boost your immunity by
lowering inflammation. It is also important to reduce your intake of saturated
and trans fats as they can cause inflammation. Saturated and trans fats
are found in foods such as cookies, cakes, butter, and red meat. If you’re
struggling to add good fats to your diet, try DMK’s EFA Ultra. EFA Ultra
contains a precise blend of essential fatty acids that support healthy skin
and wellbeing.
ENGAGE IN EXERCISE FREQUENTLY
Moderate exercise is an immunity booster. Exercise has been linked to
reduced inflammation in the body and a healthy turnover of immune cells.
Epidemiological research shows that active people are less likely to suffer
from upper respiratory tract infections compared to people who don’t exercise.
During exercise, natural killer cells move into the bloodstream, and after
exercise, these cells move to sites of inflammation – seeking out pathogens, and
damaged cells. Exercise also impacts the adaptive immune response. Lifelong
exercise may help to maintain a healthy number of T-lymphocytes, which can
help the immune system identify invaders as we age. Aerobic exercise such as
cycling, and walking are great, low-intensity options to start with.