Optimise Your Immune System
Posted on 16th March 2020 at 09:33
My daughter decided to send a special message to all who may be fearful or alone at an uncertain time – so here it is!
Many of our clients have been asking what they can do to reduce their risk of Covid-19.
We specialise in lifestyle medicine so we are often helping busy people to improve their performance and reduce the chance of getting sick.
Here are a few tips to consider which may help, some of which have more evidence than others which are just good old common sense. Maybe pick one from each of the four areas of health to focus on each day of the week.
Social – connect with activity, people and your environment
Work from home if you can but get outside often – sunshine kills bugs!
Avoid public transport, reduce travel and avoid crowded places to reduce viral spread.
Keep spirits up and relationships alive by connecting with friends and family; maintain awareness of vulnerable people in your community who may need your careful help.
Time spent in green spaced reduces stress and time spent in ancient forests can boost immunity – an hour a week will increase immune defences.
Physical – harness the power of your biology
Keep exercising – a mix of aerobic high intensity, low intensity, weight bearing and meditative exercise such as Yoga or Pilates is ideal to maintain a balanced system. Avoid sedentary lifestyle – take stairs, go for a walk after meals, get out that exercise bike to sit on if you are watching TV! Endorphins boost immunity and reduce stress hormones.
Consider your nutrition - eat plenty of fresh veg and fruit if available; limit processed food and sugar, add supplements including vitamin D, vitamin C and Zinc to boost your immunity.
Rest – the power of good sleep restores the body and regenerates cells– aim for 8 hours.
Mental – Use the full power of your mind
Write down your plans and goals to focus on what is within your control and reduce stress.
Journaling about your feelings with an emphasis on gratitude has massive proven benefit to wellbeing.
If you are anxious too much time on social media is unhelpful – check in with your favourite sources twice a day. If you’re low look for the positives and reach out to those around.
Get creative – use the time you would have been commuting to build positive items into your daily routine E.g. gardening, art, exercise and reflection on the day ahead.
Spiritual – find the why to find meaning in all you do
Take the time to read that deep book, practise being more comfortable being present with yourself, examine your beliefs and put into action those spiritual activities you don’t have time for in your normal day such as prayer, meditation and daily reflection.
If you find yourself uncomfortable with a slower pace ask yourself why? More time needs more presence - What do you miss in normal life, what do you find a pleasant surprise now?
No one on their death bed has commented they wished they had spent more time at work; so count your blessings and decide how you might live differently live after this challenge?
If this all rings a bell please see our other blog posts. If you would like to investigate your personal health further, you can book a video consultation with Dr Sinclair who specialises in an integrated approach to health, stress and burnout management, aiming to help busy people perform better and find lifelong health and happiness.
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