It has been said that what doesn’t kill us potentially makes us stronger but, do we really know how to prepare for “the moment”?
When it comes to strengthen immunity it’s best to maintain your immune cells in a good shape so, they will be able to fight:
- infections,
- bacteria or a virus like
- coronavirus.
Before Covid-19 we were so confident about our health that we didn’t realise how every decision we were making affected us.
Every bite of food, every party until dawn and every stressful situation that got out of our control, has defined the health we have to this day.
This pandemic was a surprise, inopportune and very annoying, which changed the lives of many of us.
The positive side of this situation is the fact that this virus has allowed us to be more aware of the nutrients we consume, exercise we do and the actions we take to boosting your immunity.
There is a microorganism in the air that came uninvited and is lurking around until it gets the slightest chance to get into our bodies.
This is why we must be prepared.
To fight this enemy that we all have in common, I have compiled 10 super effective tips with scientific backing that will guarantee you an active and strong immune system.
1. Sunbathing is as important as breathing
The sun is a key player in the production of vitamin D which is essential for the immune system (1) but during these days of isolation and the arrival of winter, it is important to take it through a D3 supplement to ensure you get the right dose so you can resist infection.
Do you know that feeling of happiness that you can only feel when you are close to a very dear friend?
That’s exactly what happens when you’re out in the sun.
- The sun is that friend that helps you feel better because it increases your serotonin levels (2).
- You also need to have optimum K2 vitamin intakes as these two work best as a pair.
2. The golden powder that boosts your health
Turmeric powder is an ancestral health secret that has become a leading ingredient in our cuisine thanks to its healing properties.
- It has been proven that it has great anti-inflammatory power and is an immune system modulator (3) and that together with black pepper it can boost its effects, which is why these two spices always come together in nutritional supplements.
Add a teaspoon of this wonderful earthy tasting powder to a cup of warm vegetable milk every morning and your immune system will benefit greatly.
3. Leave stress out and let wellness in
Just as the sun is your best friend, the villain’s position in this story is held by stress.
Stress is that silent invader that damages every system in your body without you being able to notice, because it modifies the normal pattern of the hormonal cycle, leading your health to deterioration.
- Reduce your stress level through meditation and 20 minutes of short bouts of HIIT exercises or longer sessions of low-intensity exercise.
Stress is closely related to your body’s immune response to different micro-organisms (4).
A relaxed body will be more aware of external threats and will be able to activate your immune system correctly to fight off infections.
4. The optimal dosage of exercise to stay healthy
As an elite personal trainer London based, it is very pleasing to see how people around the world and not just in London are trying to be more active while being forced to isolate.
- Exercising has multiple health benefits, one of which is to strengthen the immune system (5).
- Sweating is beneficial in helping the body get rid of toxins and making it ready to fight off any viruses.
The only limitation in these times is trying to complete overly long exercise routines, which can affect your immune response.
A 20-30 minute HIT (High-Intensity Interval Training) routine is enough for both your body transformation goals and your immunity.
Get a FREE CONSULTATION to find out which exercise programme is best for you.
5. It is time to choose better snacks
My professional advice is to avoid high spikes in sugar.
The high insulin that results from a diet that is too high in refined carbohydrates creates a favourable environment for infections (6).
When you choose a snack, you’re not the only one eating it, you’re also feeding the microorganisms that live in your intestines.
- The trick is to feed the right guests.
- While your friendly bacteria thrive in an environment high in fiber provided by fruits and vegetables, disease-causing bacteria throw a party every time you eat foods high in sugar and refined flour.
Choose wisely.
Request now your FREE CONSULTATION to discover the proper diet for you.
6. The secret ingredient to populate your gut with good soldiers
Include fermented foods in your diet as kimchee, sauerkraut, kombucha, and coconut yogurt.
- These contain probiotics (7) that will populate your gut with an army of friendly micro-organisms that will fight for your health even if it costs them their very lives.
- Probiotics are those friends you’ll really want to have around.
The immune system is like a police force that is always on the lookout for any threat, which is why it is so important to take care of this team that protects you, especially during this year when we have been hit by a pandemic.
Knowledge is your best weapon, use it wisely!
7. The most controversial protein: Gluten
Gluten is a highly controversial protein.
Many avoid it in the diet without really knowing why.
While there is a significant amount of the population that is intolerant to gluten, even those who are not may also be affected by its consumption.
- This study (8) shows that this protein can activate your immune system and attack your own body even if you are not intolerant.
Gluten promotes leaky gut, which causes the intestine to let particles into your blood that should not enter and this triggers an autoimmune response that can cause a lot of damage throughout your body.
8. Sorry lemons, no hard feelings
Forget about oranges or lemons when it comes to vitamin C, citrus fruits are not the only source of this vitamin, in fact, there are other foods with a higher amount of this micronutrient.
Ensuring our daily dose of vitamin C is crucial for our immune system because it induces the proliferation of cells in our first line of defence (9).
Opt for:
- broccoli
- bell pepper
- parsley
- kale, or
- kiwi fruit which contain a greater amount of this vitamin which is so favourable for your immune system. Imagine a salad with all these ingredients mentioned above: What a healthy feast!
The diet of the future is the one that most closely resembles the diet of the past.
9. Fill your pantry with superfoods
The more diverse your diet is, the better results you’ll have in strengthening your immune system as all the macronutrients (protein, carbohydrates and good fats) and micronutrients (vitamins, minerals and antioxidants) are important.
Eat nutrient-dense foods such as:
- seeds,
- nuts,
- green leafy vegetables and
- protein-rich options such as legumes and
- whole-grain cereals to get adequate nutrition (10).
Each week you can try a vegetable that you have not eaten before, this way you will get your taste buds used to including a variety of healthy options.
Do you want a meal plan that includes all these nutrients?
Request now your FREE CONSULTATION.
10. You can solve many problems just by getting enough sleep
A good rest allows your body to heal itself and also relieves stress.
- If you have trouble sleeping, you can opt for a high quality magnesium supplement that will also help with your immunity and the health of your muscles (11).
Not only is it important to just sleep, it is also important at which moment of the day you do so.
- Respecting the sleep cycle by getting enough sleep during the night, allows your circadian cycle to remain healthy (12) and all your hormones to be in perfect balance.
About Jazz Alessi
During all the time I have worked as an elite personal trainer in London, sports nutritionist London and with the best team of dietician in this city, I have not stopped researching the latest updates to keep your health and wellbeing in top condition.
- I love implementing my customised method with my clients because it allows me to adapt my knowledge to each of their needs to achieve wonderful results applying a 12 week body transformation
I have compiled all these quick tips with a deep interest to help you use the latest immunity boosting updates related to your health, wellbeing and pandemic time.
Prevention is easier than healing
You have come this far and that’s great news, that means you have 10 valuable resources to take care of your health and prevent not only Covid-19 but any other viral infection.
- To be prevented we only need to be aware of our environment and know our own body.
That way we will always find the path that comes closest to our best health.
Don’t forget that a customised nutrition diet plan created by the best nutritionist London and a fitness training programme tailored to your goals are your best friends, therefore they should always be part of your life.
- Start applying these 10 tips today and soon you will see that your well-being begins to rise to the stars!
Keen to kick start your immune system or achieve a weight loss body transformation, build lean muscles and get rid fast of fat tissues?
Request now your FREE CONSULTATION.
Sources:
1) Vitamin D and SARS-CoV-2 virus/COVID-19 disease BMJ Nutr Prev Health. 2020; 3(1): 106–110.
Published online 2020 May 13. doi: 10.1136/bmjnph-2020-000089 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246103/
2) Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology? Randy A. Sansone, MDcorresponding author and Lori A. Sansone, MD Innov Clin Neurosci. 2013 Jul-Aug; 10(7-8): 20–24. Published online Jul-Aug 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/
Near-UV activation of enzymatic conversion of 5-hydroxytryptophan to serotonin G Y Fraikin, M G Strakhovskaya, E V Ivanova, A B Rubin
PMID: 2786220 DOI: 10.1111/j.1751-1097.1989.tb09197.x https://pubmed.ncbi.nlm.nih.gov/2786220/
3) “Spicing up” of the immune system by curcumin J Clin Immunol
. 2007 Jan;27(1):19-35. doi: 10.1007/s10875-006-9066-7. https://pubmed.ncbi.nlm.nih.gov/17211725/
4) Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry Psychol Bull. 2004 Jul; 130(4): 601–630.
doi: 10.1037/0033-2909.130.4.601 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/
5) Diet, exercise and gut mucosal immunity Roxana Valdés-Ramos 1, Beatriz E Martínez-Carrillo, Irma I Aranda-González, Ana Laura Guadarrama, Rosa Virgen Pardo-Morales, Patricia Tlatempa, Rosa A Jarillo-Luna Proc Nutr Soc
. 2010 Nov;69(4):644-50. doi: 10.1017/S0029665110002533. Epub 2010 Sep 22. https://pubmed.ncbi.nlm.nih.gov/20860856/
Acute bouts of exercise induce a suppressive effect on lymphocyte proliferation in human subjects: A meta-analysis Author links open overlay panelJacob A.SiedlikaStephen H.BenedictbEvan J.LandesaJoseph P.WeiraJohn P.VardimancPhilip M.Gallagher Brain, Behavior, and Immunity
Volume 56, August 2016, Pages 343-351 https://doi.org/10.1016/j.bbi.2016.04.008 https://www.sciencedirect.com/science/article/abs/pii/S088915911630099X
Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan John P. Campbell and James E. Turner
Department for Health, University of Bath, Bath, United Kingdom Front. Immunol., 16 April 2018 | https://doi.org/10.3389/fimmu.2018.00648
https://www.frontiersin.org/articles/10.3389/fimmu.2018.00648/full
6) The Effect of Short-Term Hyperglycemia on the Innate Immune System Nagham Jafar, Hawa Edriss, Kenneth Nugent Am J Med Sci
. 2016 Feb;351(2):201-11. doi: 10.1016/j.amjms.2015.11.011. https://pubmed.ncbi.nlm.nih.gov/26897277/
7) Beneficial Effects of Probiotic Consumption on the Immune System Carolina Maldonado Galdeano, Silvia Inés Cazorla, José María Lemme Dumit, Eva Vélez, Gabriela Perdigón. Ann Nutr Metab 2019;74(2):115-124. doi: 10.1159/000496426. Epub 2019 Jan 23. https://pubmed.ncbi.nlm.nih.gov/30673668/
8) Celiac Disease and Nonceliac Gluten Sensitivity A Review Maureen M. Leonard, MD, MMSc; Anna Sapone, MD, PhD; Carlo Catassi, MD, MPH; Alessio Fasano, MD JAMA. 2017;318(7):647-656. doi:10.1001/jama.2017.9730 https://www.naturligglutenfritt.no/assets/celiac-disease-and-nonceliac-gluten-sensitivity_a-review_leonard_jama-2017.pdf
9) Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells Mirelle J A J Huijskens, Mateusz Walczak, Nicole Koller, Jacob J Briedé, Birgit L M G Senden-Gijsbers, Melanie C Schnijderberg, Gerard M J Bos, Wilfred T V Germeraad. J Leukoc Biol
. 2014 Dec;96(6):1165-75. doi: 10.1189/jlb.1TA0214-121RR. Epub 2014 Aug 25.
https://pubmed.ncbi.nlm.nih.gov/25157026/
10) Food science and COVID-19 Klaus W. Lange Food Science and Human Wellness. 2020 Sep 23
doi: 10.1016/j.fshw.2020.08.005 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7510640/
11) Magnesium and immune function: an overview L Galland PMID: 3075245 Magnesium
. 1988;7(5-6):290-9. https://pubmed.ncbi.nlm.nih.gov/3075245/
12) Sleep and immune function Luciana Besedovsky, Tanja Lange, and Jan Born. Pflugers Arch. 2012 Jan; 463(1): 121–137. Published online 2011 Nov 10. doi: 10.1007/s00424-011-1044-0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
