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 6 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’s 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.