A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info
Have a look at the ways to boost immunity and help prevent coughs, colds and flu that have been proved by science.
Statistically, 70% of us will visit a doctor because of a respiratory infection each year. Let's look at 10 ways to improve our immune system.
Include every color in your meals
The more colorful your meal is, the better. Including colorful fruits and vegetables in your diet will ensure you are including vitamins A, C, D, zinc selenium and bioflavonoids. These nutrients make the white blood cells more effective at fighting off bacteria and viruses.
Establishing a sleeping routine of at least 8 hours a day helps strengthen the immune system.
Doing exercise keeps the lymphatic system moving, the key to enhance the body’s detoxification through lungs and skin.
Include vitamin D
Vitamin D improves the immune system’s ability to recognize and respond against pathogens –especially influenza and respiratory tract infections. Lack of exposure to sunlight is the main cause of vitamin D deficiency, especially for vegetarian or vegan people. Try eating fatty fish seafood, eat more mushrooms, include egg yolks, sunbathe (please wear sunscreen!) or take a supplement.
Vitamin C is an antioxidant that can improve the immune cells, helping prevent and fighting off infections. The best form of vitamin C is to supplement with magnesium ascorbate.
Garlic is well-known for its anti-microbial and anti-inflammatory properties –especially those present in our guts. Garlic will improve our immune system by maintaining the microbial balance of the gut.
Our gut immune system contains about 70-80% of the body’s immune cells and it is the main gateway for infections. A great way of supporting our gut system is with live bacteria or probiotics such as kefir, sauerkraut, kimchee, or kombucha.
Beta-glucans are a type of carbohydrate present in the cell walls in mushrooms and whole oats. Other rich sources of beta-glucans include barley, wheat, rye, and seaweed. They stimulate our immune system and reduce upper respiratory tract infections and colds occurrence, symptoms, and duration.
Wash your hands
Washing regularly your hands can help prevent up to 21% of colds and upper respiratory tract infections.
Researchers have found that taking 10-15mg of zinc sulfate is beneficial at preventing common cold –especially in kids–, although the evidence comes from studies involving only children, there is no biological reason why it wouldn’t work on adults too.