Top tips for boosting your immune system and staying well naturally.

Uncategorized Mar 25, 2020

We should always be working towards having a strong and healthy immune system but particularly with the appearance of COVID-19, most people are more aware and conscious of their health at the moment. Although the best protection at the moment for COVID-19 is social distancing and disinfecting, there are natural ways that we can help to boost our immune system to help fight off other colds, flus and infections. So what can you be doing to help promote a healthier, more robust and stronger immune system naturally? Read on to find out.
 
 
Our immune system is being tested every day through exposure to viruses, bacteria and other pathogens.  A number of factors can result in a weakened immune system. Having poor diet and nutrition, lack of sleep/fatigue, chronic stress, alcohol, smoking, comorbidities such as asthma, and use of immnosuppressing drugs such as corticosteroids can all reduce your body's ability to fight infection. 
 
 
Diet and Nutrition
The best way to boost your immunity is through adequate nutrition. This can be done through a proper diet and improving your gut health to ensure you get essential nutrients.  This means eating a healthy, well balanced diet. Look for foods that are nutrient dense and packed with vitamins and minerals such as Vitamins A, C, D, E, Selenium, Zinc and Iron, all which support immunity. Foods like blueberries, oily fish, turmeric, eggs, mushrooms, watermelons,spinach, red meat and sweet potatoes are all nutrient dense. Other effective immunity boosting foods include coconut oil which has well documented antimicrobial properties, and bone broths which are a superfood for the gut and immune system being full of vitamins and nutrients, collagen and amino acids.
 
Around 80% of your immunity comes from the gut.  Improve your gut health by increasing the diversity of your microbiome and good bacteria in your gut known as probiotics.  The role of the microbiome is to aid in the breakdown of food, make nutrients available and of course strengthen our immune system.  Your gastrointestinal tract has approximately 100 trillion microorganisms with a sensitive balance of good and bad bacteria,  when it becomes unbalanced it creates dysbiosis, thereby reducing immunity and creating inflammation.  Eating a diet wide in variety with as many plant based foods as possible, and eating prebiotic and probiotic foods can help strengthen diversity and our ability to fight illness. Prebiotics feed probiotics and include garlic, onion, asparagus, banana and berries. Probiotics to include in your diet are yoghurt with live strains, sauerkraut, kimchi, kefir, aged cheese and kombucha.
 
 
Take Immune Supporting Supplements
My personal favourites for their effectiveness at fighting off illnesses are olive leaf extract, oregano oil, colloidal silver/sovereign silver and elderberry.  For general immune strengthening the ones most commonly used for their effectiveness against viruses are zinc, vitamin D ,vitamin C and echinacea.  Other effective immune boosters include grapeseed extract, multivitamins and probiotics supplements.
 
 
Reduce Stress
In this uncertain and challenging time it's important to try and keep your stress levels low. Emotional or physical stress activates the ‘fight or flight’ nervous system which, if left unmanaged, weakens the immune system. Some great stress relievers include:
 

  • Regular exercise. Even with gyms closed and social distancing rules in place we are still able to walk around the block, do home workouts (you could try a workout off YouTube), and there are also numerous exercise apps you can download.
  • Focus on your breathing.  There are a number of breathing techniques that can help with stress and anxiety.  These include diaphragmatic breathing, buteyko breathing and Wim Hof breathing.  There are also apps to help you with your breathing.
  • Take a hot bath - heat promotes feelings of comfort and relaxation.  Try adding epsom salts or a scented bath bomb.
  • Talk to somebody - a worry shared is a worry halved. There's a person just a quick phone call away!
  • Avoid caffeine, alcohol and cigarettes. This will only heighten your stress response.

 
 
Get Plenty of Sleep
Sleep works conversely to stress by initiating the ‘rest and digest’ nervous system, this allows the immune system and nervous system to communicate, causing immune cells to become highly active and healing processes to occur. Sleep also has great anti aging properties! Bonus!!
 
 
COVID-19 Coronavirus - basic protection measures
The WHO and CDC recommends taking care of your health and protect others by doing the following:
 

  • Wash your hands frequently and thoroughly - with soap under hot water for 20 seconds.  Use an alcohol based sanitizer if you can't wash your hands. 
  • Practice social distancing - stay 1m from others, particularly anyone who is coughing or sneezing.  Don’t shake hands or hug people, instead great people with a wave or a nod. 
  • Avoid touching your face, nose and mouth with unwashed hands.
  • Avoid close contact with anyone who is sick.
  • Cover coughs and sneezes with a tissue or the inside of your elbow. Immediately wash hands
  • Wear a face mask if you are sick.
  • Clean and disinfect surfaces frequently touched
  • Avoid dehydration - coronavirus starts in the nose, eyes and throat before moving to the airways where it produces pneumonia like symptoms.
  • Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance.
  • Self isolate - If you have travelled internationally or out of state, or you have been in contact with someone who has the virus.

 
Whilst there are currently no active measures to take other than social distancing and disinfecting against COVID-19, there are plenty of natural actions that you can take to help boost your immune system to help fight other infections. We hope that you stay healthy and safe during this trying time. And if you need support, please reach out, as we are here to help.
 
 
Melbourne Headache Solutions remains open as Allied Health Workers have been encouraged to continue working by the Australian Health Minister. We have strict infection control measures in place to protect both ourselves and our patients.  Here at Melbourne Headache Solutions we are passionate about helping people with their headaches and migraines. We are dedicated to finding out what the root cause of your problem is and helping you to find a way to get your symptoms under control so please get in touch if you want to find out more!
 
 
Written by Dr Helen (Osteopath) who works in our Camberwell Clinic - Melbourne Headache Solutions https://www.melbourneheadachesolutions.com.au/the-team.html

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