3 ways to boost your immune system
We are taking a look at the three best ways to ensure your immune system is in the best possible condition. Whether it's supplements, sleep, or exercise – we have our tips for maintaining your health.
Notes from Emily Rollason, Expert Nutritionist at Holland & Barrett:
Because we spend so much time indoors, especially compared to what we were used to in the pre-Covid world, we may have missed out on some important nutrients that contribute to the normal functioning of our immune system.
Habits that some of us may have begun to slip into during lockdown, such as poor dietary choices, can contribute to a weakened immune system. While it is completely understandable that we are more tempted to opt for takeaways, the result of unhealthy eating too often leads to a low intake of nutrients that support immune system function, such as vitamins A and C. Pair this with a lack of sunlight, which can lead to low vitamin D levels, as well as disrupted sleep and reduced physical activity – it is easy to see what impact our immune systems may have had over the past year. With this in mind, Emily has shared three ways to boost your immune system as we finally begin to emerge from lockdown.
3 ways to boost your immune system:
1. Immune-boosting supplements
Supplements can play a big role in supporting our immune system.
Vitamin D is a very important nutrient, as it contributes to the normal functioning of the immune system and helps maintain normal bone and muscle function.
Generally, we can synthesize our own vitamin D naturally if we are exposed to sunlight, but even as summer approaches, some individuals may still be at risk of vitamin D deficiency, for example, those who spend a lot of time indoors. If they go outdoors, or individuals with darker skin tones, as higher amounts of melanin can reduce the ability to produce vitamin D efficiently.
Vitamin C also plays a key role in supporting our immune system. Vitamin C is also an important nutrient for normal energy-yielding metabolism, as well as for the reduction of tiredness and fatigue.
This is especially crucial as we approach the end of lockdown, and many of us are organizing more things with friends and family members – we need to keep our bodies energetic and healthy to enjoy this post-lockdown lifestyle!
2. Keep your body moving
Exercise is very important for maintaining the immune system, whether it's a brisk walk instead of driving to the shops, or a swim in the sea, a lake, or a river.
Research shows that regular and appropriate exercise can act as a modulator for the immune system by increasing the circulation of lymphocytes.
This is a type of white blood cell, some of which can produce antibodies that can destroy certain pathogens, and promote the release of cytokines, small proteins that influence the activity of immune cells.
If you start going to the gym again, I recommend consuming protein. It is a great way to support muscle growth, so your body can stay fit while you achieve your fitness goals.
3. Get enough sleep
As many of us will be leading a more active lifestyle again, it is important that we leave enough time for our body to rest and recover so that we can feel energetic again for the next day.
If you feel tired or are struggling with fatigue, I recommend adding a superfood to your daily smoothie or water. Fortified with vitamins such as B12, C, and E, it is also a source of iron, which contributes to the reduction of tiredness and fatigue.
Alternatively, you could try a B12 supplement.
Known as one of the most important vitamins for normal energy-yielding metabolism, it also contributes to the maintenance of the normal functioning of the nervous system.
What are the best superfoods for supporting the immune system? Read our article!
Vitamins for a healthy lifestyle: Holland & Barrett vitamins
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