84 Burnett St Bundaberg
Are you looking to improve your immune function and reduce your risk of getting sick? There is no way to avoid every single illness that goes around. But there are ways you can lower your risk of falling sick, as well as making it easier for your body to fight off an infection.
Let’s look at some easy steps to give your immune system a hand.
Eat nutrient-rich foods
Your immune system relies on a variety of nutrients to function properly, including zinc, vitamin C and B group vitamins. The easiest way to get a good intake of the nutrients you need for immune function? Eating nutrient-rich wholefoods.
Wholefoods are unprocessed or minimally processed foods including:
The goal is for these foods to make up a good 80% of your diet. That way, you can still enjoy treats from time to time and get your key immune nutrients in!
Include regular physical activity
Do you get in exercise or movement on a regular basis? Studies have found that frequent exercisers are less likely to catch a cold than those who don’t move regularly.
Physical activity also helps to prevent age-related decline in immune function. Cyclists who are still riding in their 50-70s have similar T-cell (immune cell) counts to healthy young adults in their 20s-30s, according to one study!
Now if you are actually sick, you don’t have to exercise – go and tuck yourself up in bed with some herbal tea! But if you’re looking to avoid falling sick, moving at least 2-3 times per week is a good starting point.
Keep your stress levels low
Stress is not something we can completely avoid. But too much stress can sabotage your immune function and leave you vulnerable to illness and infection.
Short-term stress can suppress natural killer cells and monocytes, which can leave you at risk of getting sick. However, the real concern is chronic stress. Chronic stress can suppress your white blood cells as well as impairing the function of your T-cells. This adds up to an immune system that struggles to protect you from infection.
For some helpful tips on keeping your stress levels down, check out this article.
Get plenty of rest
Do you skimp on sleep because you have so much to get done? If so, you could be setting yourself up to fall ill more frequently.
Studies suggest that as little as one night of partial sleep deprivation can reduce the overall immune response, and particularly natural killer cells. Poor sleep can also alter your genes that are linked to inflammation and immunity, which can suppress the immune system.
When it comes to sleep, don’t forget – it’s important to sleep enough hours (7-9hrs/night), but quality is also important. If you struggle to fall asleep, wake frequently, or wake up exhausted in the morning, your sleep needs some attention.
For tips on how to get a better night of sleep, give this article a read.
Support your gut health
Did you know that there is a strong link between your gut and your immune system? In fact, 70-80% of your immune cells are actually located in your gut. So if you want a healthy immune system, you need to make sure your gut is a healthy, happy place for it to reside.
But how do you know if your gut needs some TLC? Just a few of the signs to look out for include digestive symptoms, skin concerns, constant fatigue, aches and pains and hormone imbalances.
The good news is that it’s easy to start working on a healthy, balanced gut. We share some of our favourite gut-loving tips right here.
Seek tailored support
What if you need a little extra help when it comes to your immunity? Perhaps you have an underlying condition that makes it harder to take these steps, or you need some specific advice based on your circumstances.
In that case, the team at Burnett House are here to help you.
Our acupuncturist Jamie combines acupuncture with other tools such as dry needling and remedial massage to relieve symptoms such stress naturally.
Our naturopath Trish can look at diet and lifestyle factors that can help to support immunity. She can also assess whether you would benefit from immune-supportive herbs and supplements.
To book an appointment with Jamie or Trish at our Bundaberg clinic, book an appointment online here or call us on (07) 41522372
