Five simple ways to boost immunity at home.
On the cusp of a second UK lockdown, without the gorgeous weather we were lucky enough to enjoy last time, it is more important than ever to find ways of maintaining our health at home.
So, this week I’m looking at five simple ways to boost your immunity and wellbeing without leaving the house.
1. Open the windows.
If you can get out for a walk, DO, but if you can’t or are having to spend long periods working indoors, get the windows open. It may be cold, but you don’t need to keep them open all day, just for 5-10 minutes here and there to refresh the air in the house. Fresh air has much higher levels of oxygen and lower levels of pollution than indoor air, so you may even find that this boost of air helps you to stay awake through the endless zoom meetings.
The science bit: Higher levels of oxygen trigger dilation of blood vessels in the lungs, which in turn improves cleansing and tissue repair, therefore strengthening your respiratory system – essential during the winter months and even more so in the current pandemic.
2. Have a kitchen dance party.
When your energy starts to drop there is nothing better than a quick boogie to lift your spirits. I’ve personally developed a kitchen dance party routine with my toddler – especially useful when the 4pm “hangry hour” starts to hit and it really does boost the energy of the house. Just pop on your favourite songs and let loose. I’ve even made a Happy Songs playlist so it’s easy to quickly pop on and enjoy.
The science bit: Dancing has been shown to boost levels of ‘happy’ hormones Serotonin and Endorphins, whilst decreasing levels of the stress hormone Cortisol. If you really get into it, the exercise also helps to reduce the risk of upper respiratory tract infections, reduce cholesterol and improve cardiovascular health.
3. Take a little Turmeric.
Either you’ve already heard health folk shouting about the benefits of this herb or you’ve only ever known of it as an integral part of Indian cooking. Either way, it’s a powerful herb that is easily taken in supplement form or as a warming latte (especially comforting when combined with ginger and cinnamon). Try this recipe from BBC Good Food: https://www.bbcgoodfood.com/recipes/turmeric-latte
The Science bit: Turmeric contains the active compound Curcumin, which is a powerful anti-inflammatory and anti-carcinogen, as well as being linked to boosting brain function, immune system and gut health.
4. Have a nap.
Both sleep deprivation and disrupted sleep are detrimental to both mental and physical wellbeing. In times of stress and uncertainty, poor sleep is much more common as anxiety levels soar and the subconscious mind struggles to process what is happening. This feels all the more pertinent in the current world climate. So if your sleep quality and quantity is suffering, try to fit in a nap, or go to bed an hour earlier. I have small children so this is tricky at best, but I will continue to try to get any rest where possible.
The science bit: Sleep deprivation triggers the inflammatory immune response and decreases activity of T-Cells (important immune cells). The overall message: Sleep saves lives!
5. Get giggling.
Have you ever spent a day working with your best friend, giggling at silly things? Did you notice that the day appears to pass by far faster than normal and feels less taxing? That’s because there are powerful stress relief responses in the body at work. Studies have shown that even if you are on your own, laughter creates beneficial effects in the body. So, during these dark months, watch your favourite comedy on Netflix, read something funny or listen to a comedy podcast – however you get your fix, make sure it tickles you.
The science bit: Laughter has been shown to boost the immune system by increasing the production of antibodies and T-Cells to fight against infection, as well as aiding a boost in endorphins and reduction in cortisol.
I hope these have given you a few ideas to try and you are well.
Stay safe.