8 top tips to boost immunity
When the germs are all around us - its vital to protect our body and have our immune system strong and ready so we can stay healthy or minimise how ill we get!
Along with eating healthy and taking in more vegetables (especially greens), there are other very important things to help boost your immune system which will help you during these cold, wintery months!
#1 breath work
Deep, conscious breaths not only relax you but also
pump Lymph fluid in your body which is directly linked to your immune system
reduces stress which helps keep immunity balanced
deep breathing helps expands the lungs which increases efficiency in oxygen absorption and supply
helps our immune system regenerate cells to help fight infection
certain breathing exercises especially nasal breathing have been shown to greatly increase the efficiency of our immune system
If you would like to receive a free guided breath work recording just sign up to my newsletters to enjoy 10 minutes of deep breathing with me. Sign up
#2 balance boosters
All balance work helps your nervous system reset and rebalance.
Working your nervous system then helps strengthen your immune system
Try stand and balance on one leg and shift your weight to the other leg repeat 5-10 times each side.
Easy? Now try it with your eyes closed - allow your body time to rebalance itself and find the centre without the help of your sight. This is an even more powerful way of working your nervous system
On hands and knees extend right arm foreward next to your ear and left leg back find your balance and switch sides tryong to be as still as possible throughout.
Don’t forget to breathe throughout!
Holding your breath will cause you to overbalance more
#3 juicing
Keeping vital nutrients active in your body will keep your immune system strong and protect you more around germs
I prefer raw juicing as vegetables are easier to juice instead of a blender
smoothies are great too
always ensure to include fresh ginger, spinach and loads of other greens
the more vegetables the better as fruit can contain alot of sugar
MY FAVOURITE THINGS IN A RAW JUICE ARE:
Beetroot, spinach, celery, carrots, ginger, turmeric, apple, orange, lemon/lime, cucumber - the taste will surprise you!
FAVOURITE THINGS FOR SMOOTHIES
Spinach, dates, watermelon, ginger, raspberries/ strawberries, cinnamon - there are loads of options! Play with a few of these - sometimes the less ingredients the better with smoothies
#4 gut health drinks
Taking prebiotics and probiotics will keep your gut healthy. A healthy gut = healthy immune system!
My favourite prebiotic and probiotic drink is by GUT SORTED - a local family business who have this amazing product which tastes divine!
#5 meditation
If you meditate, you will reduce stress and anxiety improving the health of your immune system and reducing chances of pathogens effecting your system
I love the app “insight timer” with guided meditations as well as music meditation to help you clear your mind.
# 6 exercise
Exercise boosts our mood - a happier you = a stronger immune system.
Exercise also stimulates cellular immunity by increasing the circulation of immune cells in your body which prepares your body for a future infection by detecting it earlier
Increases antioxidants, reduces inflammation, improves breath, stimulates heart rate and improves overall wellbeing.
Allowing your spine to move through its full range helps work you nervous system which is connected to your immune system and stretching reduces accumulation of toxins in your body
Try to get moving everyday - you don’t have to sweat every time you move
Aim for 30 minutes a day or at least get up and walk around, make an excuse to go upstairs every hour (go up and down 2-3 times every hour to get moving)
#7 water and body brushing
Drink loads of water-more than you think!
– if you drink alot of tea, be sure to increase your water intake! Tea is a diaretic which means it will make you pee more but you will need to have an extra glass of water with every cup of tea
– start you day with a large glass of warm water, this will stimulate your metabolism and invigorate your body making you more thirsty through the day
– Its not always 8-10 glasses of water it depends on your body and what else you are having in your day
– How much is enough? Until your pee is clear!
If you have a large drink bottle, fill that and aim to finish it before it gets dark - sipping throughout the day is better than downing all the water needed in one go!
#8 sleep
If you aren’t getting enough deep sleep - your body is at risk of a compromised immune system.
My tips for a better sleep are:
Reduce fluid intake at least 2 hours before your bedtime
Do some breath work or a guided meditation before you go to sleep
Keep caffeine for the morning
Try magnesium - sometimes taking magnesium helps reduce muscle stiffness and improves your sleep
Pilates includes with breath work, keeping your spine healthy, balancing your immune system and improves sleep so helps you to stay healthy through winter.
Enjoy and thank you for reading. I hope this helps you get started and feel free to comment below about your experience using my tips.
Love and light,
Claudia