As we get older, our immune system tends to become less sturdy, so we’re likely to be at greater risk of infections etc. But, there is some good news….there are plenty of ways to help keep your immune system in tip top condition.
Building a strong immune system is on a lot of people’s minds at the moment in particular, so we’ve pulled together some handy top tips to support you in making some positive changes.
1. Keep laughing and stay connected
They say ‘laughter is the best medicine’ for a reason! Not only does it get your heart going it also helps de-stress, which is a big factor in reducing your immune response. So, whether it’s watching a funny TV programme or spending time (even if it has to be remotely) with people who make you laugh, ensure you make time for some fun.
If you’re looking for some companionship support do get in touch as we’d be happy to help, even if it’s just for a few hours a week for a couple of months to see the difference it makes.
“In all weathers, there’s always a smile at the door and happy banter to follow. In difficult times you are serving not only to help but to lift both our spirits.”
2. Get some sunshine and fresh air
Vitamin D is key for a healthy immune system and supporting your bone health. Whilst you can get vitamin D from some foods, such as oily fish, red meat, liver, egg yolks and so on, the most effective way to get a boost is from soaking up some sun on your skin. A great excuse to get a good book and sit out in the garden!
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3. Grab a berry boost
Berries are little powerhouses when it comes to nutrients and antioxidants. Pop a handful on your brekkie in the morning, snack on them during the day or add to a smoothie. Frozen berries are brilliant for keeping to hand, so you’ve always got some to use, plus they often work out cheaper than buying fresh. So, whether you choose the popular strawberry or the more unusual goji berry, these are a great way to boost your immune system and protect against all sorts of age-related conditions.
4. Get a good night’s sleep
Restful sleep is a must-have for your immune system health. Whilst you’re cosied up in bed, protective immune system chemicals in your body increase in levels, while inflammatory cells decline. Make sure you’re getting at least 7 hours sleep a night as a minimum.
5. Keep up with your vaccinations
It’s always a good idea to take advantage of the yearly flu vaccine and any other vaccines offered by the NHS to help give your immune system a helping hand.
6. Get active
Staying active can lower your risk of falling ill and help support your immune system. Exercise is fantastic for improving so many aspects of your health from heart health to digestion to your mood, mental health and sleep. It’s important to make it a priority and keep moving as much as you’re able to. Check out our blog for lots of simple ideas for keeping fit at home.
7. Enjoy your oats
A soluble fibre in oats, beta-glucan, has been found to stimulate the immune system. Oats also contain antioxidants with anti-inflammatory properties. So, a bowl of porridge for breakfast or a sprinkle in your smoothie or on your yoghurt are a great way to incorporate these goodness-packed grains into your daily routine.
8. Keep stress at bay
Any medium to long-term stress can play havoc with your immune system, reducing its effectiveness. How we manage stress effectively differs from person to person but the key is finding which activities help you unwind. Popular choices include walking, dancing, gardening, knitting, meditating, playing a favourite sport and listening to music, which can all help calm your mind and body.
9. Eat the rainbow
Eating a wide variety of foods is a key way to support your immune system and stay healthy. The key here as well is to eat as much whole foods as possible. So focus on fresh fish, vegetables, fruit, natural yoghurt, whole grains, nuts, seeds, lean proteins and antioxidant-rich foods rather than artificially sweetened or overly processed foods.
10. Keep things in perspective and be proactive
With so much in the news at the moment about the coronavirus, it can be hard not to dwell on the downside too much. However, you do have some control over your health so if you’ve been thinking of making some positive changes, now is a great time to kick start things.
We hope you have found these tips on supporting your health and immune system useful. If you feel you need a helping hand at home to keep your health on track do give your local branch a call on the number below or book a call and we’ll get back to you.
Sources: Saga UK, Lou Walker Health Coach, Age UK, NHS
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