It's that time of year. The coughs and sneezes are back and this year we've added Covid-19 to the list of illnesses we want to avoid.
This week we're here to give you 5 ways in which you can improve your immune system. To help you fend off illness and give yourself a fighting chance should you contract one.
Adopt a healthy lifestyle
Your first port of call in improving your immune system should be to follow good health guidelines. Every part of your body will benefit from a healthy lifestyle including your immune system.
1- Exercise regularly
Exercising regularly is a great way to keep you fit and healthy.
It's suggested that exercise may help flush out bacteria from the lungs and airways.
Exercise can keep your stress levels lower. Your immune system can be affected by high levels of stress.
A raised temperature from exercise can also help to kill bacteria or prevent growth.
So it turns out a workout a day at Runway Fitness really could keep the doctor away!
2- Eat a diet rich in fruit and vegetables
A diet containing plenty of fresh fruit and vegetables will be high in vitamins, minerals and antioxidants. These are needed to support a healthy immune function.
Foods such as red peppers, oranges, strawberries, broccoli, mangos, lemons all contain a large amount of Vitamin C which can give you a boost.
You'll also want to improve your levels of Vitamin D, either by eating foods such as red meat, oily fish and egg yolks or exposure to sunlight.
Beta-carotene is an antioxidant found in sweet potatoes, green leafy vegetables and carrots. It has has disease fighting properties and can also improve immune function.
3- Get those 8 hours
Although staying up to watch Netflix after a long day sounds like a good idea. Our bodies need to rest and recharge overnight. The less we sleep the more likely we are to develop serious health conditions. So aim for 7-9 hours of sleep per night and prioritise sleep when you are wanting to improve your immune health.
4 - Practice good hygiene
The main reason we have the flu season in winter is due to the fact we spend the majority of our time indoors and in close proximity to others. Practice good hygiene by frequently washing your hands for 20 seconds. Try to limit close contact with others and avoid touching your face.
At Runway Fitness www.runwayfitness.co.uk we have seen a decrease in seasonal bugs such as; coughs and colds since stepping up our cleaning protocols for Covid-19.
5 - Nasal breathing
The nose is filled with tiny hairs which act as a filter to germs. This is the first line of defence our body has so we should make an extra effort to breathe correctly. Nasal breathing warms the air and allows you to take deeper breaths. It also increases Nitric oxide which can kills viruses.
Following the steps above is the best way to avoid a cold/virus. Hopefully you are already following some of these processes and can make adjustments where not to optimise your immune system.
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