Exercise

So when we are talking about exercise, I don’t mean running a 10K or hitting up the gym for weights, I simply mean MOVEMENT. 

You see, to understand why MOVEMENT is key… we need to look at THE LYMPHATIC SYSTEM.

Your lymphatic system is your bodies built in sanitation centre – it’s role is to filter and carry away all the waste products from cells, tissues and organs. 

It is an essential part of your immune system that maintains fluid levels, fights infection and produces disease fighting white blood cells.

Did you know: The circulatory system which moves blood through the body has a pump – the heart, BUT the lymphatic system doesn’t have an automatic pump like the heart, so needs MOVEMENT to do its job.

TAKE HOME: We need MOVEMENT, walking will do just fine, so be proactive and move, whether this be up and down your stairs for 5-10 minutes on 3 to 4 occasions a day OR getting outdoors in the fresh air for 10 minutes at a time.

Hydration

Water is essential for life! Since the start of mankind, we know this, we have built civilisations around this and our bodies love WATER!

Did you know: When the blood volume is low through dehydration, the brain responds by stimulating a hormone that signals the kidneys to reabsorb and recirculate water. Dehydration reduces the overall volume of blood and lymphatic fluids that are integral in a healthy immune system response

Our bodies need water, dehydration will weaken your immune system.

So how much water do I need:

If we use the WHO (World Health Organisation) as guideline, please see below:

 TAKE HOME:  Drink more water, evenly spaced throughout the day, water means vitality and a healthier body and immune system!

Foods:

I’ve saved the best until last, we can control the food we eat, the food we eat will directly impact our gut health and as stated at the start: 70% of our immune system comes from the gut.

I’m a massive fan of using food as medicine, so here are some useful foods and the why:

1.     Foods that support your immune system

Kale – rich in glucosinolates which induce phase II detox pathways and activate Nrf2 (buffer oxidative stress). Good source of vitamin C, vitamin K, vitamin A, & folate.

Strawberries – rich source of vitamin C and the polyphenol, ellagic acid, which modulate Nrf-2 activation.

Brazil Nuts –  rich in selenium which is crucial for a functioning immune system & thyroid.

Wild Salmon – high in anti-inflammatory long chain omega-3 EPA/DHA fats, rich in B12, selenium, vitamin D, calcium.

Pumpkin Seeds – rich plant source of zinc, which is important in a robust immune system

Oranges - rich in vitamin C, bioflavonoids, quercitin, and naringin. Limonoids in citrus promote glutathione production.

2.    Foods that strengthen your immune system

Ginger - anti-nausea and anti-inflammatory herb that has stomachic, expectorant, anti-tussive properties.

Manuka Honey - a anti-microbial agent, a natural cough suppressant, and packed with antioxidants.

Turmeric - the active compound curcumin is a potent anti-inflammatory compound and immune modulator of T-lymphocytes.

Apple - rich in the flavonol quercetin, a potent anti-inflammatory compound, antioxidant, and mast cell stabilizer.

Bone Broth – used historically for immune support. Rich bioavailability of nutrients zinc, calcium, phosphorous, and gut soothing GAGs.

Bell pepper – rich source of vitamin C, a potent antioxidant and recycler of other antioxidants in the body.

3.    Immunomodulatory foods via the gut microbiome (foods that can influence the immune system via the bacteria in the gut)

Garlic and Onion - known for containing organosulfur compounds which play an important role in upregulating antioxidant defence systems.

 Fermented Foods – Kimchi, Kefir, Sauerkraut - stimulate defensins and other immunomodulatory peptides, which enhance our immune system and improve immune tolerance.