On top of everything else we need to worry about these days, flu season is now upon us and Jack Frost will soon be nipping at your nose. But what about our immune system? What could all this stress and worry be doing to our first-line of defense?
Did you know that prolonged stress and anxiety can weaken yours?
Well, it can and with everything surrounding employment, finance, and the economy all on the run-up to Christmas, stress is probably the biggest thing we all have in common right now.
Of course, it’s not all doom and gloom. We are coming into that time of year where fluffy socks, hot chocolate, twinkle lights, and great TV are a given. What we’re here for today is to give you all the information you need and the best way to help strengthen your immune system.
What is the Immune System?
Think of your body’s immune system as the armored defense. Anytime an unknown substance (germs, bacteria, or a virus) comes knocking, your immune system is called to the front to fight it off.
It may not win all the battles (this happens when we get the flu, a cold, or worse) but you can help yours put up a good fight each time with a few simple tricks, and here’s how.
Please note: It is impossible to physically boost your immune system but not impossible to help improve its strength.
Rest
Ever hear this: The best item in your makeup bag is a good night’s sleep?
Well, it’s true, a good night’s sleep can do wonders for you and your body. It’s a chance for your body to relax and prepare for another day.
When we are tired we are susceptible to colds and flu, we feel run down and sluggish. Do your immune system a favor and get enough Z’s.
Eat Well
When we talk about eating well, we mean to eat in moderation. Too much of one thing is bad for you. Focus on what you’re eating and try to balance things out. If you have to think of your plate cut into slices of a pie, like an image below:
If you can follow the guideline of the plate portions, you are already off to a good start.
Exercise
Exercise can do so much more than just help you lose weight. When we exercise the feel-good hormone is released in our brains that make us feel better and boosts our good mood.
You don’t have to dive into 1-hour exercise straight away. Start off small with 20 -30 minutes of light exercise and see where it takes you.
Relax (Avoiding Stress)
Stress can have a negative effect on our mental and physical health. It is important to understand what may trigger stress in you and how best it is to relax.
Find something that relaxes you and make time for yourself each day, even if it’s just 10 minutes. You’ll be happy you did and your body will thank you for it too.
Hydrate
Without the basics such as water, we would not be able to function. Keeping yourself hydrated is crucial. There are many benefits for you and your body. Hydration improves blood circulation, decreases stress levels, aids digestion, helps with weight loss and so much more.
Give your immune system it’s the best chance by keeping hydrated.
Hygiene
Focusing on good hygiene is crucial in today’s world. Trying to stay one step ahead of any bugs and keeping yourself healthy can all be done with a few basic steps:
- Wash your hands with soap and water regularly – if you don’t have access to a sink, hand sanitizer with 70% alcohol is a good substitute.
- Avoid touching your face
- Follow sneezing and coughing etiquette – use the crook of your elbow or a clean tissue
- Keep a safe distance when out in public – 2 meters (6 feet) is the recommendation.
Vitamins
Try to include vitamin-rich foods into your diet, vitamins like:
- C: Which has antibodies that can help fight against bacteria and infections.
- A: Can help you regulate your immune system and protects against infections by keeping your tissues and skin healthy.
- D: Helps fight off infections and helps you maintain strong bones.
- E: Is an excellent antioxidant that works on fighting cell damage.
Feel free to read more on tips for staying well this winter on the HSE website.
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