Sarah’s Health Notes: how to support your immune system
One thing that’s always worth doing in this current climate of anxiety about contagious illnesses is to do your best for your immune system – your body’s army against enemy invaders.
This sensible round up of tips from health and mindfulness coach Louise Murray ticks the boxes for nourishing body and mind.
Louise (livewellwithlou.com) points out that busy working women often put their own needs after others so she encourages her clients to look after themselves – it’s the best way of helping others too, both at work and at home.
Hydrate. Our need for hydration increases when we're fighting infections, so you'll need to double down on pure still water and herbal tea. Ideally, sip at least eight cups/glasses throughout the day to help your body regenerate disease-fighting lymphatic cells naturally.
Sup up bone broth. It’s packed full of nutrients and a whole host of vitamin and minerals. Supercharge your bone broth with garlic for its powerful anti-viral and anti-bacterial properties, chilli, which acts as a natural decongestant, plus turmeric, cinnamon and a dash of fresh ginger.
Focus on zinc and vitamin C. Eat plenty of zinc-rich foods, including spinach, pumpkin seeds, beef, shellfish, legumes (chickpeas, lentils, beans), seeds and nuts, dairy, eggs and whole grains. Which are pretty good for your health overall. Boost vitamin C levels with berries, citrus fruits, kiwi, papayas, broccoli and red peppers.
Look after your gut. It’s your personal bodyguard and a key centre of your immune system with over 70% of immune cell receptors. Your gut loves fermented foods like kimchi, miso, kefir, tempeh and sauerkraut.
Get outside. Vitamin D is vital for the immune system and even though the sun is weak (when it’s around, that is…) it will help. Plus fresh air and seeing the spring blossoming around us raises our spirits. We follow expert advice to take a supplement during the winter months, eg BetterYOU DLux1000 spray/£6.95 for 15 ml.
Rest. We all think we are invincible and indispensable but we all need to take time out: turn off digital devices and listen to music, read a book, go for a walk, wander round the garden... If you feel under the weather, don't forge on regardless: the world won’t stop spinning if you take a break.
Make a turmeric latte: The ‘golden spice’ is so renowned in India for its health-promoting, disease-fighting properties that it has its own festival. This recipe makes a great pm pick-you-up and is packed with immune supporting antioxidants and anti-inflammatories.
• 1 cup warm milk of choice (organic whole milk, almond, soy, coconut etc)
• 1/4 tsp ground turmeric
• ¼ tsp ground cinnamon
• ¼ tsp ground ginger
• ½ tsp vanilla extract
• 1 tsp maple syrup or honey
• A grind of fresh black pepper or 1 tablespoon coconut oil to help enhance the absorption of curcumins, the active compounds in turmeric.
