If Covid-19 taught us anything it’s that looking after our health should be a top priority. Since the immune system is at the forefront of fighting disease it’s a good idea to keep it at its prime. Below are some guidelines to help you along your way to strength and resilience.
Eat the rainbow
Variety really is key. The abundance of colours in a healthy shopping basket mirror an abundance of protective phytonutrients, all carrying a variety of fighting, healing properties against imposing pathogens such as Covid-19.
Statistics show that the average person’s food turnover expands to a rotation of 15 foods a fortnight only. We all have our go-to recipes but, if we’re mindful, it’s an easy habit to change.
Look after your gut
70% of immune tissue is found in the gut (incidentally, a large portion of the central nervous system is also found there, hence that gut feeling when making key decisions!). It therefore makes sense to ensure it’s at optimal functioning levels. Gut bacteria play an essential role in facilitating this by supporting the development of immune cells as well as fine-tuning the immune response. They’re also responsible for the production of vitamin B12 and Vitamin K, both contributors to valiant immunity. Great sources of beneficial bacteria (probiotics) include sauerkraut, gherkins, kimchi, miso and natural live yoghurt. It’s also important to feed these guys prebiotics so they flourish. Top prebiotics include bananas, garlic, artichoke, lentils and kidney beans.
Prevent inflammation
Inflammation triggers disease. We’re continually exposed to inflammatory mediators, be it air pollution, pesticides, stress (cortisol), excess alcohol/caffeine/sugar to name but a few. It’s critical to keep these at bay so that at times of high pathogen exposure our body can focus all energy on defending against the virus rather than distractions elsewhere. Examples of top anti-inflammatory foods include ginger, turmeric, blueberries, avocado and butternut squash.
Avoid processed, refined, high-sugar foods
Although we’re all guilty of raiding the cookie jar for comfort foods in such times, we’d do well to keep them to a minimum. Studies show that eating a sizable dose of sugar (eg a can of coke or a chocolate bar) immediately impairs the immune response for several hours. Therefore, continually snacking on sugary, processed foods throughout the day puts your immune system at a constant disadvantage. Instead try reaching for healthy snack options such as an apple with nut butter, frozen yoghurt, a handful of berries or an oat muffin.
Stay hydrated
The lymphatic system, responsible for transporting many of our immune cells around the body, relies largely on water and movement (one of many reasons why exercise is also a key player in keeping the immune system tip top). Do make sure you get those 2L in. Keep a bottle of water with you at all times, drink between meals, trace water intake on an app - check out your app store for one to suit you!
Sleep
Sleep grants your body the opportunity for rest and repair. Immune cells, such as cytokines, required to fight infection are often produced when we sleep. Sleep deprivation could therefore reduce the number of these protective cells consequently diminishing your defence against invading pathogens and disease. A lack of sleep often also leads to exhaustion resulting in poorer food choices – we choose high sugar, processed foods such as a can of coke and a chocolate bar as a pick-me-up rather than a piece of fruit or holding out for a substantial nutrient-dense meal. On average adults should aim for a minimum of 7hrs sleep each night.
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