Simple steps to improve your immunity
It’s spring, we want to be outside more, enjoy the Bristol Harbourside… Since it looks like we might be getting the restrictions lifted soon, everyone’s getting excited about the days to come! However, it is also the time of quickly changing weather, getting caught in the rain and catching the cold. This means that once again we need to focus on improving our immunity!
While it takes time to build your immunity and maintain it long-term (it’s really a never-ending process), there are a few things which are totally worth introducing to your routines immediately.
- Your diet: this may be the most important factor influencing your immunity. A varied, balanced diet consisting in majority of vegetables, fruits and un-processed foods is essential for building a strong, healthy body. Ensure you eat wholemeal grains, protein and the unsaturated fats.
- Vitamin C is known for its qualities helping to boost immunity – remember that if you eat fruit and vegetables daily you most likely consume enough of it. Some of the vegetables high in vitamin C include red and yellow peppers, broccoli, kale and tomatoes. Contrary to common belief, lemon is not the vitamin-C-richest fruit. Papaya, oranges, kiwi and even strawberries have more vitamin C than lemons!
- Vitamin D is another vitamin extremely useful in building our immunity. While our bodies produce it when exposed to sunlight, it is quite difficult to get enough of it through diet. It is recommended that we supplement vitamin D from as minimum from October to March, but if you get little sun exposure outside of these months, you may benefit from supplementing vitamin D all year round. Consult your doctor for the right dosage. (more on vitamin D here)
- Physical activity: the 30minute of exercise a day advice still stands strong! However, over-exercising causes an increase of stress to your body and so can have a negative effect on your immunity. Aim to ensure you stay active every day but don’t overdo it!
- Sleep and rest: did you know that rest is a very important element in building your immunity? It’s when you sleep that your body has the time to recover and replenish, complete all digestive processes and heal. Remember to sleep at least 7 hours every night.
All in all, the key to good immunity is a healthy lifestyle: maintaining a balanced diet, staying active and giving yourself the time needed to rest and recover.
It may not be easy to stay on top of all these aspects the whole time. If you’re struggling keeping a healthy diet, why not choose one of Fitasty’s balanced meal deliveries to help you ensure you get all the micro- and macro-nutrients you need?