BOOST YOUR IMMUNITY THIS WINTER

BOOST YOUR IMMUNITY  THIS WINTER

 

1. SLEEPING

 

Good sleep absolutely contributes to a stronger immune system; one that is better equipped to help prevent the development of colds. 

 

– Routine is the mother of good sleep. This means waking up and going to sleep at the same time every day, including weekends .

– Keep dark your room as much as possible.

 

– Cool (ideally around 18-20 degrees Celsius)

 

– Make your room quiet and comfortable

 

– Light your lavender or oud scent candles 15 minutes before going to bed in your bedroom. Calming and sleeping  lavender or oud scent will give you effortless good night sleep.

 

2. BE MINDFUL ABOUT YOUR STRESS RELIEF

 

Good meditation will relax your body and mind. You do not need to wear your yoga       

pants and put your meditation song on. You keep it as much as simple.

Before starting your meditation light your relaxing benefit candles such as oud, mulled wine …

 

Dress as you would usually for bed, then get in; lay on your back and close your eyes.

 

1. Place your left hand on your chest, and rest your right on your stomach.

2. Inhale through your nose, filling your lungs deeply and paying attention to the hand that rises (hint: it’s your right hand).

3. Exhale through your nose, squeezing as much air out as possible, as hard as you can. Which way is your right hand moving now?

4. Repeat this cycle, noticing how your state of relaxation increases with each inhale-exhale

 

3. HEALTHY DIET

– Reduce amount of sugar and carbohydrates from your diet.

– Caffeine stays in the system for up to 12 hours, whilst nicotine can equally provoke your ability to slip into a deep sleep. 

– Try to keep your bladder empty to go easy on liquids. 

4. VITAMIN D

 

It is needed by the body for both physical and mental health and is best known for ensuring bones are strong and grow properly by supporting calcium metabolism

The two main dietary forms of Vitamin D are:

 –  Vitamin D is made in our skin by the action of sunlight, but we can also boost our    

 –  Vitamin D levels with our diet.

There are a few foods which naturally contain Vitamin D such as oily fish, red meat and eggs – yet these foods contain too small an amount of Vitamin D for us to get what our bodies need from diet alone. 

Another way to get vitamin D is supplements. Vitamin D supplement helps to support the brain and immune & nervous system. Some studies have even shown it can regulate mood and reduce the symptoms of depression. 

 

5.GUT HEALTH

 

The foods and beverages you consume affect how your digestive system operates and can disrupt the balance of the good and bad bacteria found in your gut.     

– Whenever possible, avoid processed foods. They contain additives such as artificial sweeteners, salt and saturated fats that can lead to digestive issues.

– Try adding fiber-rich foods to your diet such as fruits, grains, nuts and vegetables.     

– Fiber helps to regulate your digestive tract, promote regular bowel movements and support the good bacteria in your gut.

 

Happy Gut Happy Life🙂