Marek Witkowski a lifestyle and nutritional specialist and former chef, gives his advice on how we can boost our immune system at this time:-
Proper nutrition . – Food and drink play a very important role in the right function of the immune system, hormonal system, nervous system of the human bodies. What we have consumed on the daily basis creates a picture of who we are in the present moment. Therefore, it is very important to eat a wholesome diet with an abundance of vegetables, legumes, and wholegrain. The simple rule is you are what you eat. So treat yourself well.
To strengthen our immune system we need to consume a diet rich in fiber, vitamins, and minerals. We can find them in fruits, vegetables, legumes, whole grain, nuts, and seeds. Also, foods rich in omega 3 fatty acids like fat fish (salmon, halibut, turbot, cod, or grass-fed meat) or fish oil or to a lesser extend certain nuts and seeds.*Try to avoid sugar and ultra processed foods like crisps, –
A very important part of proper nutrition is good hydration. I don’t mean coffee, tea, soda, or beer. I mean water. If you say you don’t like water. Then learn to like it. Cleaner the water then better it is for the body. When the body is well hydrated you will feel more energized and more vital. Hydration is a key for the body to function correctly and defend itself from any viruses and pathogens. Drink your water!
Sleep well . – Your body needs to rest. Sleep is one of the areas that is the easiest to neglect. Cheat a little bit here, cheat a little there. Unfortunately this is only the way to negatively spiral down. Your body needs time to rest, repair and heal. This is a crucial time and it cannot be shortened. Create a good routine for sleeping. Go to bed at the same time and wake up at the same time.
Stabilised Circadian rhythm will have an impact on your mood, physical and mental performance. You will generally feel better and you will give your body a chance to defend itself from any pathogens. Recommended 7-8 hours on average every night.
Getting as much sleep as you can is the cheapest and the most powerful form of medicine there is. If you want a strong immune system. Be disciplined with your sleep. I promise you that you will feel better and the world will be a much better place if you sleep enough. Sweet dreams!
Physical activity – Physical activity is very beneficial to all systems of the human body including the immune system. Moderate intensity exercise is the most beneficial for the immune system. Exercises like walking, jogging, cycling and others are great ways to increase the immune system response. Very Heavy exercise however can suppress the immune functions up to 3 hours after the exercise. Exercise also greatly improves mental health by reducing negative mood, anxiety and depression. Exercise also can improve self esteem and self worth. So, go for a walk with a friend, dance to your favorite music, hover the apartment, do yoga, run a few miles or play with your kids. Whatever exercise you like doing, do it!. Movement is health. Let’s get moving!
Breathing . – Breathing is one of my favorite immune system stimulators. It is extremely easy to do and you can do it anywhere. You can check out the Wim Hof breathing method. This type of breathing stimulates the endocrine system releasing hormones like adrenaline and noradrenaline in particular. Which in turn leads to production of anti inflammatory mediators. If this technique is too hard. Simply focus on breathing more deeply through your diaphragm and less through the chest. The rule of thumb is breath slow and deep, not short and shallow.
Nature – Please, spend some more time in nature. This is the best advice I can give to anybody. As human beings we are created by nature and we are coming from nature. We have been pursued to believe otherwise. It is crucially important to live in symbiosis with our planet and with each other. The connection between us and the planet needs to be restored and cultivated.
You don’t have to go out and hug the trees if you don’t want to but just spend some time in their presence. Turn off the phone and just listen. More nature, please.
Human body is a pharmacy. We have an ability to defend ourselves and recover from sickness. We tend to look elsewhere searching for different magical pills and the answer is in how we live our life and what actions we are taking every day. Make your relationship with yourself your number one relationship. Take care of yourself and you will be able to give more to others.
Reconnect with yourself
Here is a link to Marek’s website https://lifecosystem.com/
Powerful immune system boosters. Please be respectful of herbs and take advice from a qualified nutritional practitioner.
● Shizandrta berry
● Chaga mushroom
● Foods rich in vitamin C