Immune Boosting Tips (Backed by Science) & My Recommended Pantry Staples

In the midst of this crazy time, I am here to step up and help.

In this immune boosting tips blog I will share:

1. Some top immune boosting foods and practises
2. A healthy pantry staples printout / checklist to download

So, to kick this off, I want to firstly share some of the top immune boosting foods that you should ALL be aiming to consume this week and ongoing (PS - recognise all of them from my plans if you’ve done a plan with me before??)

Immune boosting foods and lifestyle tips:

So, in the image we have:

• Capsicum (or otherwise known as bell peppers)

• Citrus fruits (lemon, limes, grapefruit, oranges)

• Blueberries (and all other types of berries)

• Ginger

• Garlic

• Sunflower seeds

• Spinach

• Broccoli

• Chicken (yes, chicken! It contains Vitamin B-6 which is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

• Almonds

• Shellfish

• Turmeric

• Dark chocolate (over 85%!)

Other foods that can definitely help are:

• All fruit and veggies

• Fermented foods such as kimchi, saukerout and kefir (to optimise gut health as 90% of your immune system resides in your gut and these foods are rich in probiotics)

Also, did you know that green tea is a powerful antioxidant and immune system booster? It can also ease the effects of anxiety which is very necessary at this time of a world pandemic.

I contributed my expert opinion about this for Mamamia last year, be sure to check it out and consider drinking more green tea or trying the supplement!

Lifestyle Immune Boosting Tips:

Diet is vital, however, you can be eating extremely well and yet have a weak immune system by neglecting these key areas:

I know this first hand, as I suffered from insomnia and stress in 2017 from over-working and got sick 3 times even though my diet was consistent. I haven’t been sick since (and I truly believe that is because I have practiced more self care and have made my sleep far more of a priority).

Exercise

Prioritising physical activity in your weekly schedules is extremely important to strengthen and maintain the health of your immune system.

Here are some ways to bring exercise into your day at this time:

1.   Try youtubing at home exercises, otherwise there are plenty of online Pilates and HIIT style workouts on apps and online to download. One of my favourites is the at home Pilates workouts by Peaches Pilates.

2.   Go for long walks in the fresh air outdoors. Add in hill sprints 1 or 2 days a week to bring that HIIT in which can boost endorphins, help you burn fat for 24 hours and of course, boost your immunity

Reduce Stress

Studies prove that chronic stress can suppress protective immune responses and intensify pathological immune responses.

In order to promote health and healing, you need to minimise your stress levels.

Here are some tips to reduce stress:

1.   Like above, exercise

2.   Play calming, relaxing music

3.   Take a bath

4.   Call an uplifting friend

5.   Only check the news once or twice a day for updates

6.   Try meditating, at least once a day. My favourite app is called CALM.

Improve Sleep (get at least 7-8 hours)

Your immune system won’t be able to function properly with less than this amount. In fact, research has found that those who slept for less than six hours a night were more than four times as likely to develop a cold than adults who slept more than seven hours.

To help:

• Try taking a magnesium supplement (my favourite is Bioceuticals muscleze night is my favourite)

• Reduce screen time 1 – 2 hours before bed

• Stop work a few hours before bed

• Listen to a guided meditation

• Sleep with a mask on to block out any light

Reduce Alcohol Consumption

Consuming too much alcohol can, indeed negatively impact immune function.

Alcohol negatively impacts your precious gut health, decreasing immune function (as 90% of your immune system resides in your gut). This makes you more susceptible to harmful pathogens.

Stick to one or 2 alcohol drinks a week, or less, if you’re serious about boosting your immune system.

Take Protective Measures

• frequent hand washing, for at least 20 seconds

• minimise touching your face

• staying home when sick

• coughing or sneezing into your elbow

• seeking medical attention and treatment when needed

Supplements that can help, in conjunction with a healthy lifestyle:

Probiotics

Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses.

Did you know that 90% of your immune system resides in your gut? That’s right! That’s why it’s vital to always optimise gut health. My ebooks always keep this in mind!

Vitamin D

Did you know that a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection?

Research proves that vitamin D works to maintain tolerance and promote protective immunity

One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race.

Sometimes addressing a nutritional deficiency is how to boost your immune system.

So, get your levels checked! And aim for 10 minutes of sun per day if you can. If you have low levels, supplement, supplement, supplement!

Zinc

Zinc supplements are often used as an over-the-counter remedy for fighting colds and other illnesses. It may help to reduce cold-related symptoms and shorten the duration of the common cold.

Now, onto pantry staples:

Do you know what isn’t going to help your immunity, let alone waistline and insulin levels? White pasta and rice.

We need to be sensible and fill out pantry’s with staples that are going to support our immunity, gut microbiomes, waistlines and disease markers.

Download my FREE pantry staples checklist!

I hope this blog helped you!

There really is so much we can do,

Would you like to keep your immunity strong, using all of the information from this blog but with NONE of the guesswork? I highly recommend my signature program - the 3 Week Body Reset.

And, if you’ve that and know that you love the Health with Bec way of eating- the Health with Bec Tribe is definitely the next best step for you to continue your journey and turn it into a lifestyle.

Bec x