MATCHESFASHION.COM - UK

Basic Steps to Support Immune System

About Elena
Next post
Dry And Damaged Lips? – Best Lip Balms Of All Time!

I have a terrible habit of biting my lips. And the more I bite them, the drier they get. It’s been a vicious circle since I was...

MORE THAN JUST BUBBLES – The Smart Approach To Your Bath

Bath time is more important to our wellbeing than we imagine. Think about it. This is the only time we’re truly alone; away from work, the noisy household, phones...

ROSACEA TREATMENT & PREVENTION – Interview With Dr Ariel Haus

I decided to write this article as a close friend of mine has been suffering from Rosacea for years. Those of you who’re familiar with this condition...

SANI ASTERIAS – Where Family and Luxury Come Together

FAMILY AND LUXURY HOTELS When I hear the words ‘family hotel’, I instantly feel tense as I imagine myself by the pool with a cocktail in my hand...

Best Clarifying Shampoos – Helping to Prevent Hair Loss

Let me start this post by thanking you all for your interest and comments on my last article about hair loss, which has encouraged me to expand on...

DRY OR DEHYDRATED SKIN – Know The Difference

I’ve noticed over the years that most people tend to confuse dry and dehydrated skin conditions. This is easily done because they share similar symptoms, but it’s essential...

NEED TO KNOW MASKS – Facial Masks With Professional Salon Results

I’ve always loved a good facial mask. Especially, the ones that save me a trip to my beautician! Luckily for us, with modern day science and the...

Anti-Aging Super Foods You Should Be Eating

Despite all the advances in the beauty industry, nothing prevents aging better than good nutrition. And when it comes to maturing skin, as the phrase goes ‘you are...

previous arrowprevious arrow
next arrownext arrow
     
Basic Steps to Support Immune System | My Beauty Insider
Basic Steps to Support Immune System

We are living in unprecedented times and looking after your immune system is more important than ever. However, it does not include stocking up and taking handfuls of supplements daily. There are no supplements that could prevent you from catching a virus. The only effective preventive measures are social distancing and hand hygiene.

There are, however, quite a few things we could do to support our immune system.

Sleep

We need 7-8 hours of uninterrupted sleep every night. Production of infection fighting cells and antibodies is reduced during period of sleep deprivation. And if this quarantine is not the best time to improve your sleep hygiene, then when would you find a better time? Try to go to bed before 11pm and certain “sleep hygiene” techniques may help with a quality of sleep:

  • Dim the lights 1-2h before going to bed.
  • Switch screens to a night mode or use protective glasses if you have to work in the evening.
  • Open the windows in your bedroom before sleep for some fresh air.
  • Try going outside (if possible) first thing in the morning.  Exposure to a day light is crucial for your circadian rhythms and melatonin production.

Protein

Your immune system relies on proteins to fight any infection. Ensure that you eat protein with every meal. If you follow a plant- based diet, you may need around 20-25% percent more protein daily. Great sources of protein are lean meat, fish, eggs, seafood, dairy, soy, tofu, lentils, beans, chickpeas, nuts and seeds.

Hydration

Adequate hydration is important for our lymphatic system. Aim for 1.5-2L of water daily, ideally between your main meals.

Vitamin D

Vitamin D is crucial for our immune function. If you live in the UK (or Northern Europe) you should be taking vitamin D daily until the end of April. The official recommended dose is 400iU (10mcg), but often we would need to take around 1,000-2,000iU or more. Checking your vitamin D levels twice a year (spring and autumn) is a good idea.

Vitamin C

Taking Vitamin C will not prevent you from catching any virus, but may be helpful with reducing overall time of illness. Take 250mg every 3-4 hours in the first 5 days of illness, and then reduce to twice a day until full recovery. Taking more than 250mg at one time was not shown to be effective. We could only absorb around 250mg at one time and excrete any excess in urine. Many fruits and vegetables contain Vitamin C. Aiming for 10 portions of plant foods daily should provide good levels of Vitamin C.

Other nutrients

There are other nutrients which were shown to be important for our immune function, such as Zinc, Selenium and Vitamin A. However, supplementing without knowing whether you are deficient or sub-optimal is not the best solution. If you have optimal levels of these nutrients, then you would not need supplementation. If you are deficient, then figuring out what causes your deficiency would be equally important. The causes may include malabsorption, low stomach acid, enzyme deficiency and low dietary consumption.

Antimicrobials

Ginger and garlic are great antimicrobial and anti-inflammatory foods. Try eating them regularly during periods of high viral infections.

Stay healthy everyone!

Written by

Elena is a Registered Nutritional Therapist with a private clinic in London. When it comes to nutritional therapy, Elena follows the Functional Medicine model. It is a personalised and evidence-based approach, where a number of genetic, lifestyle and biochemical factors are analysed in order to develop an individualised health optimising programme for a client. Follow Elena @gutphilosophy

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

A Few Words From The Founder & Editor-In-Chief

My Beauty Insider a one-stop-shop for information on the best preventative and corrective skincare products and treatments, and award-winning spas around the globe. Our mission is to inform you of the latest innovations in the beauty industry and provide an honest opinion based on personal experience. Finally, our readers' input is invaluable to us - so please leave comments and let us know if there is any particular product or treatment you would like to know about! Maria x

Cult Beauty Ltd.

Space NK UK