In this week’s we’re looking at how you can maintain a healthy immune system we’ve had so many messages so many comments to do a post on this topic in light of the whole Covid-19 situation first of all I am seeing so many advertisements right now an Instagram on Facebook all over the internet really of companies trying to promote the sale of their supplements claiming things that they boost your immune system and loads more I just want to confirm to you that these supplements who are claiming to boost your immune system are warping the truth there is no evidence supporting this and there is also no evidence supporting the use of any supplements such as vitamin C zinc or anything,
Really to protect you or prevent you from getting Covid-19 non what soever and to be quite honest with you I really think that these companies who try to make money out of the current situation well they should really be ashamed of themselves now let’s get back to my usual chilled self it just really upsets me to see these false claims out there and I don’t want you or anyone really to fall for these false claims and potentially harm yourself so please remember that most people can get all of the vitamins and minerals that they require through a healthy balanced diet vitamin D supplementation however is recommended in the UK during autumn and winter time and this is recommended by the Department of Health also there are a small number of individuals who will require supplementation but their healthcare professional would have let them know to do this now that we’re done with vitamins I’m going to tell you everything you need to do to maintain a healthy immune system so what we waiting for let’s begin so tip number one the easiest thing that you can do to help maintain a healthy immune system is getting enough sleep.
because when we don’t get enough sleep we produce less cytokines and cytokines are a type of protein which target infection and inflammation effectively creating an immune response so if you’re an adult please aim for seven to eight hours consistently every single night now if you’re 16 or under you will require more sleep and I will break this down for you in the description below tip number two you need to be doing regular moderate intensity exercise so what does that mean it means 150 minutes of moderate intensity exercise every single week and I know it can be a bit tricky right now because gyms are closed sports clubs are closed and the guidance is for you to stay at home as much as you canto protect yourself to protect others which is great but it can make doing the exercise a bit more difficult but please remember this does not mean stop exercising because there’s loads of exercises that you can do at home and these moderate intensity exercises are going to help maintain a healthy immune system and if you’re stuck for ideas I did make a video a few weeks ago with a personal trainer a friend of mine all about exercises that you can do at home to help you lose weight.
It was from a study done in Oxford so if you’re free if you’ve got time check it out I leave a link to it up here tip number three eating a healthy balanced diet and I know as healthcare professionals we talk about healthy balanced diets all the time well it’s actually really important in helping you maintain a healthy immune system and I know we all think we have a healthy balanced diet we just think to yourself what are you eating it might also be useful keeping a log and looking at what you’re eatingso the main thing that you need to look out for is are you eating lots of processed foods like biscuits cakes burgers sausages ready meals all which are high in saturated fats high in salts high in sugars all which we know are notoriously bad for you or are you eating lots of unprocessed foods like vegetables fruits whole grains unprocessed fish so the best way to kind of think of it is are you eating more unprocessed food or processed foods the more unprocessed the food is that you’re eating the more healthy and balanced your diet is going to be tip number four it’s all about stress and there’s actually quite a lot of research out there that high levels of stress can actually dampen your immune system so what you need to try and do is stress less.
So I guess it’s more important than ever right now to stay in touch with family stay in touch with friends either by a telephone via Face Time by email whatever works for you obviously you can’t really see them physically face to face because of all the social distancing that’s going on right now but find a way to speak to people and talk about what’s worrying you talk about what you’ve done in the day and talk about what you’re going to do all of these are going to help reduce your stress levels and if you know some one who’s on their own contact them see how they’re doing give them a ring Face Time them whatever whatever works for you tip number five practicing good hygiene this is our first line of defence to keep germs at bay so it’s super important that you follow good personal hygiene habits so what can you do well firstly you need to wash your hands often with soap or waterf or a minimum of twenty seconds now if you don’t have soap or water available to you you can use alcohol hand sanitiser instead but please remember a lot of the times I see people using alcohol hand sanitizer incorrectly squirt a load in their hand and they just go like this they’re not covering all the different areas they should be doing so there is a really useful link that I’m going to leave in the description below it shows you exactly how to use hand sanitiser properly there’s also an NHS video which shows you how to wash your hands properly.
I will leave them both in the description below for you and I’dhighly recommend everyone watches it and also please remember that if you do cut yourself please wash the area straightaway and cover it with a bandage now if you do have a wound that’s healing or any spots please don’t pick at the wound or pick any spots because this is all going to allow germs to get in which is our physical barrier we’ve had a lot of questions comments and messages about this so I hope that helps and if you do have to cough or sneeze please cover your mouth and nose immediately with either a flexed elbow or preferably a tissue once you’re done with that tissue please throw it in the bin straight away do not put it back in your pocket to use later I have seen people do that you know who you are tip number six it can be a bit of a difficult one but if you do want to maintain a healthy immune system the evidence is there that you need to quit smoking that is if you do smoke however also if you drink alcohol make sure you drink the recommended amount of alcohol do not exceed this.
Because if you do exceed it it’s going to hurt your immune system now for all the six tips in this video I will of course leave more information on them in the description below I’ll also leave some links to some really useful articles and I’d highly recommend everyone checks them out these really are unprecedented times right now and I know that a lot of you will be social distancing so I just want to say thank you for doing that you’re protecting yourself you’re protecting others and helping the health system so thank you but I also understand that social distancing can make your mood quite low it can be quite boring it can be quite frustrating I understand all that and in times like these it can be very easy to fall into an unhealthy pattern of behavior which can lower your mood and dampen your immune system so it’s really important that you stay both mentally and physically active.
So please try your best to maintain a healthy lifestyle as we’ve discussed in this video including a balanced diet plenty of fluids sleep exercise and most importantly social contact if you live with someone in the same house that’s great but also people that you don’t live with or if you’re on your own please maintain social contact either via telephone by email by Face Time vialetters whatever works for you I really hope you find the information in this article.