Immune Boosting Tips to Elevate Your Well-being

Unlock the secrets to boosting your immune system and living your healthiest life with these gentle yet powerful tips. From managing stress and embracing nutrient-rich foods to enhancing sleep quality and discovering the calming benefits of Pilates, it’s all about nurturing your body and mind for lasting well-being.

Immune-Boosting Nutrients

Nutrients such as vitamin C, zinc and vitamin A have powerful properties to support and protect your immune system. These nutrients are hidden within a range of colour, antioxidant-rich plants such as:

  • Bone broth

  • Manuka honey

  • Turmeric 

  • Kimchi

  • Sauerkraut 

  • Miso

  • Sweet potato

  • Citrus fruits

  • Strawberries

  • Spinach

  • Carrots

  • Kale and collard greens


Other foods and nutrients such as magnesium, complex carbohydrates, folate, omega-3 fatty acids, B vitamins and antioxidants help to relieve stress, the foundation of supporting your immune system. You will find these nutrients in:

  • Oats 

  • Asparagus

  • Salmon

  • Oysters

  • Cacao powder 

  • Chamomile tea 

Sleep Therapy

A healthy sleep routine of 7-8 hours a day is essential for managing cortisol production. Not enough sleep means our body produces more cortisol which increases stress on the body. Try “romanticising” your sleep routine to encourage the body to wind down and switch off before getting into bed.

  • Finish the day with a hot shower or bath

  • Gently rub lavender oil onto your temples or on your chest 

  • Allow 60 minutes between screen-time and bedtime

Movement is Medicine

Consistent exercise and physical activity has incredible benefits to your overall mood, stress management and hormones.

However, it’s a common misconception that you need to work harder when you’re stressed. In our busy lives we try to blow off steam and get that nervous energy out of our system, there is a mentality that we need to flog our bodies.

What you’re doing is creating more tension, stress, and continuing to build that feeling in your body, whereas what you should really be looking for is the opposite of how you’re feeling and what you’ve been doing.

Yoga & Pilates is about taking that time to rebalance the body not only from a muscular point of view but from a mind point of view. You don’t need to continue to keep your cortisol levels raised, which high intensity workouts can do.

Make your Yoga & Pilates practices a moving meditation to help relieve stress, trauma and anxiety. In order to do that, however, it requires giving in to the process and opening up. It’s not uncommon for clients to experience an emotional release during my classes.

Invest in your immune health and well-being with these holistic strategies. By managing stress, nourishing your body with immune-boosting nutrients, prioritizing quality sleep, and embracing mindful movement like Yoga & Pilates, you're setting the foundation for a resilient and vibrant life. Start making these small changes today to reap the benefits year-round.

 

Jane xo

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Wellness, Exercise, Yoga, Pilates/BarreJane Pascoe - Gregoryimmunity, nutrition, well-being, sleep, MovementComment