5 Easy Healthy Ways To Support Your Immune System

Your first line of defence is a healthy lifestyle choice. Following general good-health guidelines is the best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and supported by healthy-living strategies such as:

  • Eating a healthy diet high in fruits and vegetables. While focusing on certain nutrients can help support your immune system health, the best way to advance overall immunity is to eat a varied well balanced diet incorporating whole grains, fresh fruit and vegetables, beans, nuts, seeds, fish and lean proteins. 
  • Drinking a sufficient amount of water helps your bodies systems function at optimum levels, flushes toxins and ensures your cells get all of the oxygen they need. It also helps keep your eyes and mouth clean and digest your food properly 
  • Stress can weaken your immune system and increases your chances of getting an infection or illness. Minimising stress to your best abilities is important and can be done in many ways such as, deep breathing, meditation or exercise. You should also get familiar with what activities help you reduce stress.  
  • Regular exercise is extremely important for your general health and wellbeing it may help flush bacteria out of your lungs and airways, this may reduce your chances of getting a cold, flu or other illness.
  • Getting a sufficient amount of sleep although it may not feel like it’s actively helping studies have shown that people who do not get enough quality sleep are at higher risk to getting sick after exposure to viruses such as the common cold. It is very important to know how much sleep you need each night and steps to take if your sleep is suffering.

Simple ways improve your GUT HEALTH

Digestive system problems such as heartburn, gas, bloating and constipation reflect what’s happening throughout your body.
The main contributors of gut health change are shifts in stomach acid, gut immunity and gastrointestinal flora the complex ecosystem of bacteria in your digestive system. Here are some simple methods that can assist. Always seek help from a medical professional if symptoms persist or if you have concerns.

1. EAT HIGH FIBRE AND PROBIOTIC- PACKED FOODS
Fibre reduces the risk of metabolic diseases by encouraging the growth and diversity of good gut bacteria. Fibre is an important nutrient that may promote weight loss, lower blood sugar levels and fight constipation. Most people don’t actually meet the recommended daily intake of 25grams for women and 30grams for men (these numbers are according to Nutrition Australia).
Some high fibre foods include:
– Sweet Potato (2.5g per 100g)
– Chia Seeds (34g per 100g)
– Oats (10g per 100g)
– Carrots(2.8g per 100g)
– Beets(2.8g per 100g)
– Lentils(7.3g per 100g)

Fermented foods are also great for their gut-boosting abilities thanks to the presence of probiotics. If you are unable to get enough probiotics from food, a supplement is also a great alternative, make sure to do your research, and speak to a qualified professional before buying any supplement to make sure it’s safe for you.
Some fermented foods include:
– Yogurt
– Kimchi
– Sauerkraut
– Kombucha

Yogurt specifically may help calm gastrointestinal conditions like diarrhoea, inflammatory bowel disease and constipation. One study found people who eat yogurt regularly have more lactobacilli, a gut-benefitting bacteria, in their intestines, as well as fewer enterobacterium, a type of bacteria linked with inflammation.


2. LIMIT YOUR ALCOHOL INTAKE
Drinking too much alcohol can negatively affect your microbiome and is associated with intestinal inflammation which is a sign of an unhealthy gut. This kind of inflammation alters the microbiota.
Repeated alcohol use is linked to gastritis, an irritation of the gut that can become inflamed; this can lead to heartburn, chronic discomfort, ulcers and bacterial infections.
Consuming alcohol isn’t all bad as long as you do so in moderation!


3. EXERCISE OFTEN
Movement is medicine for so many parts of the human body, including the Gut. In both animal and human studies, researchers have found that exercise promotes an increase in diversity of healthy bacteria in the gut.
One of the main benefits of daily physical activity is that exercise keeps us regular. When we exercise our intestines naturally contract and pass waste through our system. It is important to keep the digestive system working on a regular basis and exercise plays a huge role in that. Cardiovascular workouts, stretching, Yoga and weightlifting are great ways to get moving. You don’t need to seek out a Personal Trainer or spend hours on a treadmill! Find something you love or would enjoy doing! For example check out Anytime Fitness Sandgate’s Les Mills Classes here

The best combination for a healthy gut is regular exercise and a nutritious diet. They are a team and cannot be successful without the other.

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