Source: nib
Although there is much to celebrate as New Zealand begins its journey back down through the alert levels, there are still a number of challenges that lay ahead of us. In fact, as Kiwis continue to deal with the fallout of the pandemic (mental, emotional, financial) - it’s going to be more important than ever to prioritise healthy habits and ways of living, that can boost our immunity and overall wellbeing. Here are our top six tips for healthy living and immunity boosting in the winter months.
1.Don’t forget the basics
Basic hygiene practices will continue to be our best line of defence, so it’s important to keep up regular and thorough washing and drying of hands, as well as coughing and sneezing into a tissue or a bent elbow.
Studies have shown that the COVID-19 virus can live for up to 72 hours on materials like plastic and stainless steel, so when you’re out and about in public, it’s important to keep your hands to yourself as much as possible. Avoid park benches, handrails and playgrounds, or any other surfaces that people may have touched.
If you do have to touch a high-use surface area, like an EFTPOS machine or petrol pump, make sure to avoid touching your face until you’ve thoroughly washed and dried your hands, and disinfect any surfaces you may have touched in between.
Another incredibly important thing we can do to protect ourselves and those around us, is to get vaccinated for influenza. Check out this article for more information on why it’s so crucial this year – and where and how to go about getting your vaccination
2. Eat for immunity
The foundation for a strong immune system starts with a healthy gut. And while it might be tempting to turn to the convenience of immune support supplements, nothing compares to a whole (i.e. unprocessed) food diet that includes plenty of fresh fruits and vegetables.
To make sure you’re getting all the nutrients you need to help your body fight off illness, remember the acronym G-BOMBS:
· G - Greens like spinach, kale, broccoli, bok choy and brussels sprouts.
· B – Beans, peas and lentils.
· O - Onions, garlic, leeks, chives and shallots.
· M - Mushrooms
· B - Berries – strawberries, raspberries, blackberries and blueberries.
· S - Seeds – chia, pumpkin, sesame, hemp, flax, walnut and almond
3. Take time to de-stress
Stress can be bad news for our overall health and immunity because cortisol (the stress hormone) actively suppresses and weakens our immune response, leaving us more susceptible to illness and infection.
When we’re stressed, we’re also more likely to fall back on unhealthy habits like smoking and drinking as coping mechanisms – and positive habits like healthy eating, exercise and good sleep hygiene can fall by the wayside.
Research recommends the following tips to help manage stress:
· Take a short break from the source of your troubles (be it work, family, finances, or any number of other things) to do something you enjoy.
· Look for things to make you smile and laugh. We can recommend this COVID-19 rewrite of Do Re Mi from The Sound of Music. Deep breathing can have a great calming effect. Try the 4-7-8 method - breath in for four seconds, hold for seven, and exhale for eight, and repeat up to four times.
· Try progressive muscle relaxation. Starting with your feet, tense your muscles as tightly as you can for about five seconds, then relax. Slowly move up your body, doing the same with each muscle group, all the way up to your face.
4. Prioritise those Z’s
Studies show that if you’re not getting enough hours or quality of sleep, not only are you more likely to get sick after being exposed to an illness - but because our bodies heal while we’re sleeping, it can take longer to recover too.
That’s why getting a good night’s sleep is such an important part of the equation when it comes to building up immunity.
If you’re not sleeping well at night, try to factor in two short naps during the day if you can – one in the morning, one in the afternoon, and no more than 30 minutes each. Doing so has been proven to help offset the negative effects that a bad night’s sleep can have on the immune system, and reduce stress in the process.
5. Get moving everyday
When it comes to benefits to our immunity, exercise has an important role. Physical activity stimulates our immune system to help find and fight off pathogens like viruses and unhealthy bacteria.
Incorporating regular exercise into your routine can also, over time, help to slow down certain aging processes which impact the immune system and make us more vulnerable to illness.
It doesn’t matter if you’re walking, cycling, swimming, or even having a dance battle with the kids, what’s important is to get up and moving. Ideally, you should aim for at least 20 minutes of moderate physical exercise a day (or roughly 150 minutes a week), in order to start seeing these benefits.
Even as we’re able to get out and about more freely for exercise, make sure to abide by social distancing rules when you’re outside of your bubble.
6. Be Kind
Stress and sadness are natural reactions to the uncertainty and changes that are taking place around us right now – and many of us are feeling that added pressure. That’s why social connection and kindness have never been more important.
Keep in touch with friends and family as much as possible (particularly those who are more vulnerable) either over the phone, or via other technologies.
For children, during times of uncertainty, it’s important to listen to their concerns, and shower them with love and affection. Stick to a routine as much as possible, to bring a sense of calm and predictability to their daily lives.
It's equally as important to be kind to yourself, starting with the tips above, to help you build resilience and immunity.