What can YOU do to support YOUR immune System?
WHY IS THIS IMPORTANT?
* The job of the immune system is to detect and then eliminate pathogens.
* The stronger the immune system, the better the body is protected against
intruders, the less quickly you become ill.
HOW CAN YOU INCREASE YOUR IMMUNITY?
A. Sports & exercise
* Regular exercise boosts the body, improves blood flow and strengthens the immune system.
* Try to get at least 10,000 steps and / or exercise for 30 minutes of moderate to high intensity per day
B.Optimise your sleep
* Optimal sleep is crucial for physical recovery
* During the night the body’s ability to recover is addressed. The body is then given the opportunity to detect and process foreign pathogens.
* Get 7-8 hours of sleep per night
C. Optimize your diet
* Make sure that half of your plate with hot meals is vegetables, this ensures the supply of dietary fiber
* go for 1 / 4th protein (meat / fish / eggs / vegetarian alternatives)
* 1 / 4th to 1 / 8th high fiber carbohydrate products (whole grain rice, quinoa, potatoes, sweet potatoes)
* 1 tablespoon of extra fats (such as extra virginolive oil or nuts and seeds)
* Vary enough in vegetables, the more color, the more of different vitamins and minerals. Go seasonal as much as possible.
* Limit the intake of refined sugars
* Go for as little processed food as possible (recognizable by as few E numbers as possible in the ingredient list)
* avoid vegetable oils like sunflower, canola, soy, but use good fats like extra virgin olive oil, extra virgin coconut oil, avocado oil, walnut oil, butter and ghee.
* 1 – 2 pieces of fruit per day
Supplementation
During the winter months, it doesn’t hurt to support the immune system with extra supplements such as zinc, vitamin D, vitamin C and selenium.
