Recent news about the Coronavirus has caused widespread panic for many people and for their loved ones. Whilst many may feel helpless, there are some steps we can implement into our everyday lives which will boost our immune system, so we can help fight viruses that much quicker and more effectively.
Here are 8 tips for staying healthy this season:
1) Wash your hands
The most important thing that everyone should be doing is washing their hands to eliminate the virus.
Flu viruses are spread by infected people when they sneeze, cough or blow their nose, so always make sure to wash your hands after - and make sure to wash them before eating.
You need to ensure that you wash them thoroughly, for about 20 seconds ideally.
If you wash too quickly, you'll risk removing less germs - but if you spend too much time washing, then it can damage your skin.
While it may seem like basic advice, there is nothing more effective at protecting you and your family from infections than washing your hands.
Here is a natural option for Hand Soap from Dr Mercola.
2) Practice good hygiene
- Try not to touch too many things with your hands, especially your face as that is one surefire way to transmit germs from surfaces you've touched directly onto yourself.
- Maintain social distancing - try to stay a meter away from other people to reduce the chances of both parties being in range of coughing/sneezing - don't shake hands if you are worried about spreading germs.
- Try not to touch too many objects and surfaces that are used by others and to keep the surfaces that you touch clean, for everyone's benefit. Minimising exposure to germs can help prevent the flu.
- When coughing and sneezing, cover your mouth and nose with a flexed elbow or tissue/cloth. Make sure to discard the tissue and/or wash the cloth after they have been used to prevent the spread of germs and viruses.
- Avoid contact with others and animals, especially if they are feeling the symptoms of a flu as well.
3) Seek professional advice
4) Boost your immune system
Foods containing vitamins C, B6 and E are believed to help support the immune system.
It is essential to have a daily intake of vitamin C for good health because your body doesn’t produce or store it. There are plenty of foods rich in vitamin C;
- Citrus fruits: orange, lemon, kiwi, guava, grapefruit
- Vegetables: broccoli, cauliflower, brussel sprouts
Supports biochemical reactions in the immune system.
- Dairy products: milk, ricotta cheese.
- Fish: salmon, tuna
- Meat: beef, chicken liver
- Vegetables: carrots, spinach, green peas, avocados
- Fruits: bananas
A strong antioxidant that helps the body fight off infection.
- Seeds & Nuts: sunflower, almonds, peanuts
- Oils: sunflower, olive, corn
- Vegetables: spinach, broccoli, avocados
While it is a good idea to strengthen your immune system, conversely, it is also a good idea to reduce your intake of processed sugars because that impairs your immune response.
Another thing that impairs your immune response is lack of sleep. Poor quality of sleep is associated with lowered immune function.
Make sure to get a full night's sleep to keep your body working optimally. Ideally, a healthy adult should aim for 7 to 9 hours of sleep a night to function at their best. Children need even more.
6) Drink plenty of water
Staying hydrated will help you stay healthy and reduce the chances of catching a flu as it'll prevent dehydration caused by fevers.
Aim for 6 to 8 glasses of water per day and try to avoid caffeinated drinks.
7) Exercise regularly
Regular exercise has so many benefits, it can be fun, lowers stress and helps you stay fit, but it will also strengthen your immune system and can help prevent viruses from making you feel ill.
In addition to that, it also promotes healthy sleep and helps manage your weight which is important for overall health.
8) Take probiotics and prebiotics
Probiotics are "good" bacteria that can help keep the body healthy and protect it from "bad" bacteria - and prebiotics are basically food for probiotics to function well. You can read more about prebiotics by clicking here.
There are plenty of foods that have probiotics and prebiotics in them.
Common foods that contain probiotics include many fermented foods such as yogurt, sauerkraut, pickles, kimchi, sourdough bread and some cheeses.
Common foods that contain prebiotics include broccoli, garlic, onions, leeks, asparagus & bananas.
If you need a boost, you can always use a supplement to increase your prebiotic intake such as InnerFuel Prebiotic by Bulletproof.
Having a healthy gut will help ensure your immune system stays strong.
On the topic of probiotics, there is another form of probiotics known as spore-forming probiotics.
These spore-forming bacteria offer four major advantages over non-spore-forming probiotics:
- Spores can survive the low pH of the gastric barrier to deliver the entire dosage to your small intestine
- Spores resist breakdown from enzymes, solvents, and hydrogen peroxide as they travel to your small intestine
- Spores are heat-stable, so the product can be stored at room temperature without losing any potency or effectiveness
- Certain spores are antibiotic-resistant, which means you can take them while using antibiotics to help support your healthy microbiome
Dr Mercola's Complete Spore Restore is the perfect product to take advantage of these spore forming probiotics.