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8 tried & tested tips to support your body’s natural immunity


             

Our immunity matters now more than ever. Sara Jackson a Registered Nutritionist (mBANT, mCNHC)  and naturopath from SJ Health shares how you can help to naturally support your immune system.

Diet & nutrition let us take back some control to support our body’s general natural anti-viral immunity.  Here’s my top tips to maximise your body’s natural immunity & minimise the effects of viruses on our systems.

Just do the best you can with what you have at home. You may be surprised at what you find at the back of the cupboard! At this time, we don't necessarily have the luxury of huge choice. 

Here are my 8 top tried & tested tips to support your body's immunity. It goes without saying listening to Government and NHS guidelines is paramount at this time. 

1. Whole food diets

Anti-oxidants are key for the immune system. From a diet point of view the ideal is 8 portions of rainbow vegetables & 2 fruit a day while eating minimal refined processed foods, sugar & alcohol. Frozen veg and fruit are fine if you’re self isolating. Dried spice herbs are very healthful too especially oregano, ginger, turmeric, rosemary and  thyme. Did you know that pulses & beans count as 1 a day too?  

2. Vitamin C

A well documented vitamin to maximise our natural immunity. In food & top up with supplements. Try citrus fruits, broccoli, kale and other greens. Butternut squash, peppers and sweet potatoes. 

3. Elderberry

A lot of great evidence on the power of this ingredient. Can be taken in natural form, in syrups, and supplements. 

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4. Omega 3's

Help to reduce inflammation and support the immune system via those inflammatory pathways. Especially from good quality wild oily fish such as sardines, anchovies, mackerel and salmon. Plant based forms include chia seed, flax seeds and spirulina. Not as well absorbed as fish but if you are Vegan could be a good option. 

5. Vitamin D

Stimulates anti-viral properties in the body. It is well documented that in the UK many of us are Vitamin D deficient. Check your current levels & supplement accordingly. Also try to eat avocado, mushrooms and oily fish.

6. Probiotics

The gut is where our immune system is housed. Need to support the secretory igA which is the bodies first line of defence in the immune system. Saccharomyces boulardii is a type of yeast that can support your gut health. 

7. Take time to have fun, laugh, exercise

Make this a priority to release endorphins. Get out in nature whilst remaining at least 2 metres apart from others for a maximum hour a day as per government guidelines.

8. Practice breathing exercises to manage stress

During these uncertain times, it is not surprising that feelings of stress and anxiety increase. However, continued high levels of cortisol (the stress hormone) could impact your immunity. Try to keep your head straight and find things that help you relax such as taking time to meditate, do yoga, deep belly breathing - whatever helps you relax. . .

🙏Stay well everyone. 

                            

*Please check with your GP before starting any supplements especially if you’re on meds. Your best bet is to work with a practitioner who can personalise the best supplements for you. Calorie restriction or an unhealthy diet can disrupt our energy levels throughout the day, so it is crucial that we make sure that we are eating properly in order to sustain our energy.