I hope you found last weeks inspiration useful. Scroll down to resources for the nicely formatted, parred down version. I have made tweaks to the tables and added an additional one.
This week I thought immune boosting tips would be handy as here in the Northern Hemisphere we are heading into flu season and in my corner of the world we are in a local lockdown and heading for a second wave. Nerves are a little frazzled and stress levels are heightened, which can lower immunity, making one more susceptible to illnesses.
Top 10 Immune Boosting Foods:
• Honey, has antioxidant and antimicrobial properties.
• Almonds, help defend your immune system from stress.
• Oats, contain a type of fibre that is more potent than echinacea.
• Lemon, limes, oranges and grapefruit, all full of vitamin C which increases the production of infection fighting white blood cells.
• Green Tea, contains polyphenols which destroy cell damaging free radicals.
• Mushrooms, studies show they increase the production and activity of white blood cells.
• Salmon, Omega 3 fatty acids help boost your immune system.
• Garlic, contains the active ingredient allicin, which fights infection and bacteria.
• Chicken Soup, not just an old wives tale, it helps to thin mucus
• Natural yoghurt, you need good bacteria to fight bad bacteria and regularly eating the probiotics found in yoghurt can help your immune system work better and improve digestion.
3 Everyday Tips to Boost Your Immune System:
Exercise: research shows that people who exercise (even brisk walking) are half as likely to catch a cold and if they do get one their symptoms are less severe. Get active in the bedroom too, the body releases a surge of endorphins that strengthen the immune system, a good excuse to get sexy at least once or twice a week!
Sleep: people who sleep less than 7 hours a night are more likely to have a weakened immune function due to insufficient hormone secretion.
De-stress: chronic stress impacts the body's ability to fight infection and when stressed you are more likely to sleep less, stop exercising, eat poorly and resort to other unhealthy habits such as drinking excess alcohol and smoking.
Curl up with a good book, pamper yourself, meet up with a friend, do yoga, spend time in nature, indulge in your hobbies...you know what your 'Life's Little Pleasures' are. Pursue them regularly.
“Let food be thy medicine and medicine be thy food.” - Hippocrates