Blog written by Holistic Nutritionist: Allison Madigan

With the current spread of COVID-19, our regular lives and routines have shifted and there can be a lot of uncertainty regarding our health and that of our loved ones. Below are some practical tips to keep you feeling healthy and improve your immune systems. None of this is anything you haven’t heard before, and I challenge you to pick one or two new habits and try to improve them over the coming weeks.

1. Ditch the sugar

Sugar, although appealing to many in times of stress, has a negative impact on your immune system. Studies show that after having the amount of sugar in two sugary drinks your immune response is lowered by 50% for at least 50 hours.

70% of your immune system is in your gut and is dependent upon the good bacteria. When we eat sugar the “bad” bacteria are able to thrive leaving less room for the good bacteria. Less good bacteria in our guts means lower immunity.

2. Focus on Whole Foods

With more time at home that might equal more time to cook some nourishing meals.

Focus on eating nutrient dense whole foods
Limit packaged and processed goods
Eat lots of fruits & veggies and vary those that you are eating
Eat prebiotic & probiotic foods to improve the good bacteria in your gut. High prebiotic foods - garlic, onions, banana High Probiotic Foods – keifer, kimchi, kombucha, and at this time supplementing would be very helpful.

Try out some of the recipes here on well&tight that you have been meaning to try as they all focus on whole foods that will increase your health & immunity.

3. Drink lots of water

Most people are not drinking enough water. At minimum you need half your weight in ounces per day. For example – a women weighing 150 lbs needs 75 ounces of water per day – just over 2L of water.

Water helps us flush out toxins, so staying properly hydrated will help us flush out any harmful toxins from building up and having a negative impact on our immune system.

Start your day with the well&tight lemon drink to not only hydrate, but help with immunity and digestion as well.

4. Sleep

The quality of sleep you get each night has a direct impact on your immune system. Aim for 7-9 hours of sleep per night. Sleep supports proteins and cells of your immune system to detect and destroy bugs and germs. This is one reason why we need more sleep when we are actually sick.

5. Get Outside

Get out for a walk each and everyday. Moving your body outside has a profound impact on both our immune system and our mental health. It is a great way to shift everyone’s state as we are stuck in and isolated much more than usual. If the sun is out this is a great opportunity to get some much needed vitamin D – essential for our immunity.

6. Manage Stress

This is a difficult one for many of us – especially right now. Stress has a negative impact on our immune system. When we are stressed our cortisol levels (stress hormone) remain high and this has a negative effect on our immunity. Journaling, meditation and a gratitude practice all have positive impacts on our stress. Many clients I see have every intention of starting these, but say they don’t have enough time. Well now you have the time! Take the time you would have spent commuting or getting ready for work or school drop off and start tomorrow.

7. Exercise

Exercise has a huge positive impact on our immune system. Exercise helps us maintain a healthy weight, decreases blood pressure, increases cardiovascular health, increases mood and promotes better sleep – all of which help our immunity. When we exercise our circulation increases, which allows cells and substances in our immune system to move more freely through the body and do their job. Exercise also helps bring down our cortisol levels.

well&tight has a great FREE 6 week training program and are offering online live classes to support you as the studio is closed as everyone is practicing social distancing. Use this free resource and schedule your virtual workout time as you would a in studio workout. Keeping up with your exercise will help you feel connected to the community, lower stress and keep that immune system working for you!

8. Supplement Support

Most people need to supplement to best support their health as we just can’t get everything we need from food. Basic immune boosting supplements I would recommend for everyone right now are;

Vitamin D – most people are vitamin D deficient and vitamin D is essential for immune support & sleep.
Probiotics – boost the good bacteria in our gut that will help us stay healthy. Remember that 70% of your immune system is in your gut.
Vitamin C – helps your body produce antibodies and stimulates production of some white cells essential for our immunity.

There are other immune supporting supplements that I would recommend depending on an individuals current health. I am now offering virtual immunity & health audit appointments for $25 at Body Co. If you are interested in specific supplement or other health recommendations for you and your family please book in. https://bodyco.janeapp.com