A doctor has shared four things you can start today that will improve your immune system and keep seasonal diseases at bay.
Illnesses such as flu, coronavirus and norovirus are more common this year. Lots of us will already be suffering from coughs and sneezes, with several more months of winter still left to come.
But a health expert has shared a number of habits all of us can implement to stay healthy. Dr Efrat Lamandre, who regularly posts health advice to TikTok, said: “Let’s talk about how to boost your immune system naturally,” urging viewers to try simple steps they could do “today” to improve their immune system, rather than investing in quick fixes or “fancy shakes.”
Eat the right vitamins and minerals
“Let’s start with vitamin C,” Dr Lamandre began. “Vitamin C supports the immune cells needed for fighting off pathogens and it’s an antioxidant, which means it helps protect your immune cells from damage.”
She went on to advise followers that vitamin C can be found in a variety of fruits and vegetables, including citrus fruits, strawberries and bell peppers which are “loaded with vitamin C.” “Always start with food,” she said, recommending natural sources of the vitamin over supplements.
Dr Lamandre also recommended getting plenty of vitamin D and omega 3. Vitamin D is “critical for immune support” as it “helps with immune regulation” and “has been linked to reducing the risk of respiratory infections.” Vitamin D can be found in fish and mushrooms as well as from getting enough sunlight.
Omega 3 fatty acids are found in fish, flax seeds, chia seeds and walnuts and have “anti-inflammatory properties that help our immune health.”
Sleep better
“Sleep plays a big, big role in immune function,” Dr Lamandre said. “You know how when you don’t feel well, you feel run down because you haven’t slept for days, and that’s the time you’re more likely to get sick?
“That’s real. It is real that when you don’t get enough sleep, your immune system suffers.”
Move throughout the day
“Another immune booster is movement,” Dr Lamandre continued. “Notice I said movement and I didn’t say exercise, because everyone is different. To some people, exercise seems scary. So just move.
“My advice? You find your limit, whatever that limit is – maybe it’s just half a block – and every time, you do a little bit more.
“Slow and steady wins this race.”
Manage stress
Dr Lamandre also advised people to avoid chronic stress where possible and to learn how to manage your stress. “You know what’s bad for your immune system?” she said. “Stress. Chronic stress.
“Stress management is critical for your immune system, and sometimes it just means taking a deep breath. It doesn’t have to be too complicated.”
She concluded by telling followers to “use these tips to level up your immune game.”