How to Have an Invincible Immune System
We are in a unprecedented time in history with the pandemic that is COVID19. However, I feel we can all do our best to ensure we are as strong as possible in such uncertain times. The phrase ‘underlying health problems’ seems to be one of the main reasons why sadly people are succumbing to their fate, along with their age. Time will tell if this remains constant.
So, let’s start at the beginning and see how we can develop a bullet-proof immune system.
The immune system is a collection of billions of cells that travel the bloodstream. Their purpose is to defend the tissues and organs from antigens such as bacteria, viruses and cancerous cells.
Having a low immune system makes you more vulnerable to these viruses and diseases.
The obvious solution is four weeks in the sun, no stress, a private chef and personal trainer.
However, if none of that is possible right now, you can still do an awful lot to build your personal defences in your everyday life. As with every successful wellness solution it requires willpower, discipline and persistence.
From my experience, being involved with a positive process will always bring results. It’s a slow burner. Nothing with wellness is instant gratification – well apart from banana, protein and almond butter pancakes.
Those who enter their 50’s, 60’s and beyond, with a vital, energised and fit disposition, will reap the rewards. Consistency overtime is everything. But, a strong immune system requires you to take action now.
1. Get moving – it’s now or never
Exercise is a bit of a paradox when it comes to strengthening immunity. Immediately after bouts of strenuous exercise, immunity drops. Then over the coming hours and days, it gathers momentum and becomes even stronger.
Researcher, David C Nieman, has conducted many clinical investigations into the power of regular exercise and its impact on the immune system. In Military Strategies for Sustainment of Nutrition and Immune Function in the Field, Nieman concludes that “at least 3 bouts of exercise per week, brisk walks, running, biking, yoga or swimming will help strengthen your immune system and fight infection”.
It was also found that eating correctly after exercise is essential to support this process. Regular exercise helps eliminate toxins and waste as well as keeping all of your internal organs working super efficiently.
Side note – If you find an exercise buddy you are more likely to create a positive habit and keep it going. So, go ahead and find a workout friend.
2. Eat for strength and energy
A lot has been written about the power of positive nutrition. I can only echo the thousands of nutritionists that recommend avoiding processed food, alcohol and sugar and keeping it clean.
Consuming regular amounts of pure water (2–3 litres per day) and making time to ensure that you put yourself first, will always help in reducing the risk of a low immune system.
Foods rich in antioxidants such as, kale, berries, beetroot and spinach should be considered as part of everyday life.
Zinc has also been proven to assist in the workings of a strong immune system. It is a trace mineral and is present in oysters, mushrooms, kale, poultry and edamame beans.
Probiotics help to promote a healthy gut function ensuring your digestive system is in good working order. They can be found naturally in live active yogurt, kefir and miso. And are an essential piece to the immune system puzzle.
Finally, in the study Echinacea for Preventing and Treating the Common Cold, research found that “a regular dose of the herbal remedy echinacea helps increase white blood cells which help fight infection during the long winter months”.
All of the above will join the nutritional dots. Put your energy into eating highly nutritious food, regularly and often.
3. Sleep deeply
Sleep is essential to help the body heal and recover. Make sure you get a quality 7–8 hours a night to ensure the foundations of a strong immune system. Being emotionally strong and having a handle of your stress will be strongly affected by a combination of the previous actions of exercise, sleep and great food.
If you have trouble getting to sleep, here are five quick tips to ensure a wonderful nights sleep:
No tech an hour before bed
Always sleep in a well ventilated bedroom
Create a sleep ritual – hot bath, stretch and 10 minute meditation
No caffeine after 14.00
Always keep bedrooms clutter free, clean and with low lighting
Follow these five rules for at least two weeks to see a difference in your quality of sleep and energy levels.
4. Low stress – even when the fan is hit
Stress impacts the immune system massively. The stress hormone, cortisol, suppresses the ability of the immune system to fight infection.
Stress impacts the body in many ways. It can affect the digestive system, speed up the development of coronary heart disease and cause gastric ulcers. Any or all of these, are going to push the body to overload in its attempt to balance and heal itself.
You need to begin to reduce your stress at some point. It’s important. It will prolong your life and help create a healthy existence.
It’s time to be mindful, live the moment and be grateful for what we have. Such gratitude and living in the present moment are important first steps in reducing stress.
A simple way to do this, is to observe the breath as it passes through the nostrils into the lungs. Inhale fully, pause at the end of the in-breathe acknowledge it and then exhale slowly. This is a super effective way to reduce tension, bring you back to the present moment and reduce high blood pressure.
5. Repeat. Repeat. Repeat
It is a positive circle of behaviour that ultimately makes you a stronger version of yourself. It is your responsibility to make the right choices. You are only as good as your weakest link. Plus, being organised on all fronts is better than relying on just one component of well-being.
In Charles Duhigg’s wonderful book, The Power of Habit, he tells us that will-power is like a muscle – it runs out of steam eventually. With this in mind, allow just 22 minutes per day. Choose first thing in the morning (before the day eats up your time and willpower) to focus on your health.
Develop a routine to strengthen your immune system. Each morning, chose an activity which will enhance who you are, build momentum and ultimately increase your ability to fight infection.
Be holistic, be positive, be consistent and be invincible.
Photography by Noah Buscher on Unsplash