News — immunesystem

In the midst of the COVID-19 pandemic, we know that there are certain things we can do to prevent contracting the virus, for example social distancing and washing our hands frequently. But keeping our immune system strong and robust is also a crucial element to ensuring that we stay healthy during this time. A healthy immune system not only reduces our risk of contracting the virus, but it also protects us if we ever do contract it or helps us recover quicker. The protective healing functions of a strong immune system gives us a better chance of having milder symptoms and helps us to recover faster.

Check out some signs of a weakened immune system below…there may even be some you didn’t know!

1. You have ongoing tummy troubles 

Tummy troubles can include constipation, food sensitivities, gas or bloating. If you experience these issues and they are ongoing, there is a high chance that something is not right in your gut. Research has made it evident that the health of your gut microbiota has a profound effect on your immune system, due to the fact that most of your immune system actually lives in your digestive tract. Your gut is one of your first lines of defence, and your immune system is right next to your gut. The beneficial bacteria and microorganisms (flora) help to defend your gut from infection, viruses, inflammation and autoimmune disorders. If your digestive issues are ongoing, it might be time to pay some extra love to your gut and try to get to the root cause of what’s going on.

 2. Your wounds take a long time to heal

If your wounds just won’t heal up, it could be a sign your immune system is sluggish and weak. Your body works to protect and repair a wound by sending nutrient rich blood to the site to help create new skin. Of course, this depends on the availability of healthy immune cells. If they’re lacking, the skin finds it hard to regenerate and the wounds linger for longer.  Excessive stress and low vitamin C levels can also delay wound healing, and also lower your overall immunity.

 3. You catch every single cold!

A couple of colds a year for an adult (especially during winter) is pretty normal. But if you can never catch a break from a cold and you seem to always have a stash of tissues in your pocket (for your sniffily nose!) its probably a sign your immune system may need a little bit more love and attention. If your immune system is not strong enough to fight off multiple mild colds per year, (and let’s face it there are bugs everywhere), then this sends a sign that it may not be equipped to deal with other more serious invading bacteria and viruses that may come your way. 

One of the first ways you can start giving some love to your immune system is by nourishing it with the nutrients it needs, another way is by avoiding harsh additives, junk food or nasty ingredients. That’s two of the many reasons why we think it’s so important to create our healthy no nonsense food to help people eat healthier (without the hassle and stress of planning, prepping and cooking). Check out our meal plans here.

It is fair to say that none of us have ever lived through, or faced something like the current COVID-19 global pandemic on such a big scale before. Together as families, as cities and as a country we have faced disasters (such as the Brisbane floods, or the recent bushfires) and we have come together to overcome these challenges. But with something as large as COVID-19, which is affecting the entire world in different ways, it feels almost surreal, uncomfortable and triggering for a lot of us.

If you are feeling a little bit panicked, your head is scrambled or you're feeling unprepared, firstly know that those feelings (and many others) are completely normal to feel.

The following tips might help you to feel a little bit calmer and more collected during this time:

1. Focus on the areas of your life that you can control, and that make you feel calmer and safer

This could be something as simple as planning your meals, planning your workout routine, or even staying organised while you work from home. If an organised and full freezer helps you to feel calm, remember that we are continuing to deliver every Tuesday to all of our Brisbane, Gold Coast and Sunny Coast peeps. 

2. Normalise your response

Know that it is normal to feel anxious, or frustrated, or sad. Try to find comfort in the fact that most people in the world are quarantined and self-isolating and we are all connected in this way. Know that we WILL get through this and it won’t last forever. Feel your emotions but also try to tap into the part of you that knows you will get through this.

3. Try not to over-consume on information

Information seems to be being mass produced right now, and a lot of it is being mixed in from the media, from the government and from social media, causing a panic mix of information. Try not to over-consume, but stay informed and check reputable sources once or twice a day to stay updated.

4. Get back to basics (eat, move, rest)

Remember to eat well, and also to eat enough, but not to over-eat.  If you're eating for emotional reasons, is there something else you could do instead?   Try to slow down, stay grounded and listen to your intuition.  Stay connected with friends and family but remember to be careful of too much screen time, especially late at night, Move your body (especially outside in the natural elements where you can soak up some vitamin D), and remember to REST your body.

5. Optimise your immunity

Optimise and boost your immunity through the foods that you eat. Eat all colours of the rainbow, and even if the grocery stores are empty, there are still amazing dried or frozen items you can buy (frozen veggies and fruit, dried beans and legumes, dried mushrooms).

Cook with immune supporting herbs and spices like garlic, ginger, turmeric, rosemary and coriander. Keep your gut calm by practicing mindful eating, getting some probiotics into your diet, doing light exercise, and getting in your Oxygen. Get enough sleep every night so that your body can heal and repair. And something that is very important for the immune system – try to manage your stress levels. Go for a walk, practice a hobby, take a nap, anything that you know will help to make you feel calmer and less stressed.
 
We have lots more tips and ideas related to what’s going on at the moment over on our blog at https://wholesomeness.com.au/blogs/news. Food waste hacks, tips on stocking your fridge and pantry, home remedies for clearing and preventing phlegm and mucus, plus much more.

In these times of immune vigilance due to the Coronavirus, we wanted to talk a little bit about the immune system and natural immune boosters. It seems crucial during this time to emphasise the importance of taking a step back and remembering the basics of what makes us well – like consuming the full spectrum of colourful wholefoods, regular physical activity, relaxation and good quality sleep.

In times of panic, a lot of people forget about these simple basics and measures and how powerful they can be. They help to strengthen our immune systems, which in turn helps to fight off and subdue pathogens, infections, diseases, free radicals, and diseased cells.

We are all immunologically unique, and if we weren’t, we would have all died off a long while ago! Your immune system is amazing, it fights illness and infection, and it heals and repairs you.

It is greatly affected by everything you are exposed to during your life, including the foods you eat, your living environments, quality of sleep, medications, and your gut microbiome (your gut is directly linked to your immune system so we need to take proper care of it!)

Prebiotics like onions, raw garlic and cabbage, and probiotics like kimchi, pickled vegetables and yoghurt add beneficial bacteria and help to balance your gut.  

Nature has created some powerful foods and spices that can help support you. So instead of just stocking up on toilet paper or masks next time you shop online, stock up on "made for you nutrition", with wholesome meal delivery. 

Yes, practice good hygiene (wash your hands, cover your face) but also remember the basics of keeping yourself healthy, because basically you improve your chances of survival if you are healthier.

Healthy eats you can add to your diet now for an extra immune system boost:

• Lots of fresh greens – think kale, spinach, silver beat, bok choy, broccoli, green beans, peas
• Vitamin C rich foods or supplements (a vital antioxidant and crucial for the immune system) – vitamin C is abundant in lots of fruits and veggies, lemon, lime, cranberries, kale
• Beta glucans from mushrooms or yeast
• Eat and cook with antimicrobial herbs, for example sprinkle these herbs on virtually everything – chicken, turkey, vegetarian dishes etc.
  *use fresh versions for higher potency, although dried is an option too
  • Lots of garlic – chop up and sauté with any dish (or use garlic infused oil if you are on a low FODMAP plan)
  • Thyme
  • Oregano
  • Sage
  • Basil
  • Rosemary
  • Chilli
  • Ginger is a warming herb with anti-inflammatory properties – add to smoothies, to porridge, crush up fresh ginger in hot water with lemon
• Also remember: minimally processed foods and minimal sugar and refined carbs will also help to reduce the burden on your system.