After a busy festive period filled with indulgence and reunions, January is the perfect time to set the tone for the year by prioritising our physical and mental wellbeing. We’re sharing our top hacks so you can start the year feeling empowered with the knowledge you need. By incorporating small changes you can boost your immunity and improve your overall wellness in 2024.
Fundamentals of Immunity
Understanding the Immune System
The immune system is a complex network of cells, tissues, and organs that work together to protect the body from harmful pathogens, such as bacteria, viruses, and parasites. When the immune system is functioning properly, it can identify and destroy these invaders before they cause us any harm or illness.
The immune system is composed of two main types of cells: white blood cells and lymphocytes. White blood cells, also known as leukocytes, are responsible for identifying and destroying foreign invaders. Lymphocytes, a type of white blood cell, are further divided into two categories: B cells and T cells. B cells produce antibodies that target specific pathogens, while T cells directly attack infected cells.
Nutrition & Immune Health
Nutrition plays a crucial role in maintaining a healthy immune system. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the essential vitamins and minerals that the immune system needs to function properly.
Some key nutrients that are essential for immune health include:
Vitamin C: This antioxidant helps to boost white blood cell production and enhance the immune system's ability to fight infections. Citrus fruits, cherries and peppers are all rich in Vitamin C.
Vitamin D: This vitamin helps to regulate the immune system and has been shown to reduce the risk of respiratory infections. Fatty fish such as salmon and sardines are rich in Vitamin D as well as egg yolks and mushrooms.
Zinc: This mineral is important for the development and function of immune cells. Red meat is a great source of Zinc as well as nuts and seeds.
Including these nutrients in your diet can help to support a healthy immune system.
Sleep & Immunity
Getting enough sleep is essential for maintaining a strong sense of wellbeing whilst supporting the immune system. During sleep the body regenerates by producing cytokines, a type of protein that helps to fight infection, inflammation, and stress. If we are in a sleep deficit and aren’t getting enough, the production of cytokines can be reduced which can make it harder for the body to fight off infections.
Building a nighttime routine to help achieve a better quality and quantity of sleep is a great thing to incorporate into 2024. Small changes such as no screens before bedtime, using ambient light to create a cosy, peaceful environment and reading a book or listening to relaxing music can help you wind down for the night.
When we don’t get enough sleep there can be an increase in the amount of stress hormones in the body. Too much of these hormones such as cortisol can throw the body off balance and suppress the immune system. The optimal amount of sleep will be different for everyone depending on many factors including age and lifestyle but aim for 7-9 hours of sleep per night if possible.
Nutritional & Enhanced Immunity
Maintaining a healthy and balanced diet is essential for overall wellness, and it can also help boost the immune system. Here are tasty additions you can diet that can help enhance immunity:
Superfoods for Immunity: The Power of Superfoods
Certain foods are known for their immune-boosting properties. Incorporating these superfoods into the diet can help strengthen the immune system:
Citrus fruits: These fruits are high in vitamin C, which is known to increase the production of white blood cells that fight infection.
Garlic: Garlic contains compounds that have been shown to enhance immune function.
Ginger: Ginger has anti-inflammatory properties that can help reduce inflammation and boost immunity.
Leafy greens: Leafy greens such as spinach and kale are high in vitamins A and C, which are important for immune function.
Berries: Berries are packed with antioxidants that can help protect the body from damage caused by free radicals.
Supplements and Vitamins
In addition to incorporating immune-boosting foods into your diet, you can also incorporate certain supplements and vitamins to help boost and enhance immunity:
Vitamin D: Vitamin D plays a crucial role in immune function, and many people are deficient in this vitamin. Taking a vitamin D supplement can help boost immunity.
Zinc: Zinc is important for immune function and can be found in foods such as oysters, beef, and pumpkin seeds. Taking a zinc supplement may also help enhance immunity.
Probiotics: Probiotics are beneficial bacteria that can help improve gut health and boost immunity. They are found in fermented products such as kimchi, kombucha, kiefer and sauerkraut and also have great benefits for gut health.
Lifestyle Adjustments for Robust Immunity
Maintaining a healthy and robust immune system is vital for overall wellness. Making lifestyle adjustments can greatly improve immunity and protect against illnesses. Here are some tips to incorporate into daily routines:
Exercise Routines
Regular exercise can help boost the immune system. It increases blood circulation, which helps the body's cells and substances move around the body more efficiently. Exercise also helps reduce inflammation and stress, which can weaken the immune system.
Incorporating at least 30 minutes of moderate exercise, such as brisk walking or cycling, into your daily routine can help improve immunity. Strength training exercises, such as weightlifting or bodyweight exercises, can also help build a stronger immune system. Mindful movement such as pilates or yoga can help calm the nervous system which helps immune function in the body.
Stress Reduction Techniques
We live in an increasingly fast paced world that can cause periods of stress. Chronic stress can negatively impact the immune system, making it more susceptible to infections. Practising stress reduction techniques can help improve immunity and overall wellness.
Meditation, deep breathing exercises, and yoga are effective ways to increase presence and mindfulness whilst reducing stress. Engaging in relaxing activities, such as reading or taking a warm bath, can also help reduce stress levels.
Hydration and Immunity
Staying hydrated is essential for a healthy immune system. Water helps flush out toxins and waste from the body, which can weaken the immune system if left to accumulate.
Drinking at least 8 glasses of water a day can help maintain hydration levels. Aim for fresh water and herbal teas or water infused with lemon or berries. You can also boost this by upping your intake of foods with high water content, such as fruits and vegetables. Watermelon and coconut water are delicious ways of improving your hydration and boost your immunity.
Natural Remedies and Alternative Therapies
Herbal Boosters
Herbs have been used for centuries to strengthen the immune system and protect against infections. Some of the most popular herbs used for immune support include echinacea, elderberry, and astragalus. Echinacea is a natural remedy for cold and flu support that is believed to stimulate the immune system and reduce the severity and duration of colds and flu. Elderberry has antiviral properties and is packed with nutrients and antioxidants .Elderberry contains anthocyanins, antioxidants that protect cells from damage and may have antiviral and antibacterial effects. Adaptogen herbs can also be beneficial for supporting the nervous system and bringing the body back into balance. Popular herbs like Ashwagandha, Rhodiola rosea and Astragalus can help the body adapt to stressors in our environment overall helping the bodies ability to cope with stress.
Homeopathy and Immunity
Homeopathy is a natural system of medicine that uses highly diluted substances to stimulate the body's own healing mechanisms. Some of the most commonly used homeopathic remedies for immune support include oscillococcinum, arsenicum album, and gelsemium. Oscillococcinum is a popular remedy for flu-like symptoms, while arsenicum album is used to treat colds and coughs. Gelsemium is believed to help with anxiety and stress-related symptoms. Weleda does a wonderful range of homeopathic remedies available in the UK.
Aromatherapy and Immune Function
Aromatherapy is the use of essential oils to promote physical and emotional well-being. Some essential oils are believed to have immune-boosting properties, including tea tree, eucalyptus, and peppermint. Tea tree oil is also known to have antimicrobial properties and is commonly used to treat respiratory infections. Eucalyptus oil is a decongestant and can help relieve coughs and colds and has a wonderful scent. Peppermint oil is believed to have antiviral and antibacterial properties and can help with respiratory infections.
Incorporating natural remedies and alternative therapies into your wellness routine can be a great way to support your immune system and stay healthy. However, it's important to remember that these remedies should not be used as a substitute for medical treatment and should always be used under the guidance of a qualified practitioner.
By incorporating small switches into your daily routine you can boost your immunity this year to help you thrive in 2024. Each small incremental change really does add up to create a happier and healthier you.