Tips on improving immunity and general health
Here is some information on how to improve your chances at recovering from illness, preventing falling sick and supporting your immune system:
Increased dietary vitamin intake (especially Vitamin C, Zinc and various antioxidants, fresh vegetables) can help you recover faster and are generally important for health.
Vitamins from food are also scientifically proven to provide many better health outcomes than vitamin supplements. Not that vitamin supplements are ineffective or “bad”, but they’re not as effective in maintaining overall health as regular intake of healthy, whole foods. Here are some of the more important foods/nutrients that can help to “boost” your immune function:
Vitamin C- Fresh fruits (especially citrus) / Berries / Green leafy vegetables or salads.
Zinc – Nuts, seeds and lentils / legumes, lean meats (lean is often better since high fat foods can cause negative health outcomes if eaten in excess)
Cruciferous vegetables – Broccoli, cabbage, cauliflower, kale and brussels sprouts. These interesting vegetables are useful not just packed with vitamins but can also stimulate your immune system (thanks to chemicals like sulforaphane) and have even been linked to lowering cancer risk.
Antioxidants in general are good for your health and immune system. An example is Quercetin; found abundantly in plant-based foods, particularly in the outer layers of fruits and vegetables. Top dietary sources include capers, red onions, kale, apples, berries, broccoli, and tea.
Fibre content of foods also helps to improve overall gut health and supports healthy gut flora (wholegrains, lentils, beans, green leafy veg, nuts and seeds are high in fibre). Taking probiotics can also help with gut health (especially during or after using antibiotics).
Hydration – Adults ~1.5-2 litres per day at least, children depending on weight (usually 500ml to 1 litre is enough).
Rest and Sleep: Getting enough is vital (7-8 hours of continuous sleep per night) and good “sleep hygiene” can help with this. A few basic examples of good habits for sleep include developing a steady routine, reducing screen-time (blue-light and around evenings specifically) and maintaining a quiet, calm sleeping area.
Try to avoid excessive intake of foods rich in added / concentrated fats, preservatives and sugars (“processed” foods especially due to preservatives & other ingredients which cause inflammation in the body or otherwise negatively affect your health if consumed in excess). A bit of “comfort food” is fine (and good for morale) but try to keep it regulated.
Smoking and alcohol are negative influences on your health (though the nicotine in cigarettes actually has some benefit, the negative effects of smoking tend to far outweigh the positives).
It’s always a good idea to do your own research regarding healthy foods and apply information, from reliable sources, to your lifestyle (also avoid foods that you are allergic to or that cause reactions like rashes or diarrhoea).
Here’s hoping your immune system stays strong and keeps you healthy!
I hope that you get well soon!
