We are going though uncharted waters at the present time. I think that the best we can do is to follow the guidelines of public health messages and on our own we need to strengthen our immune systems. Shiatsu is a great way to support your immunity coupled with the following recommendations.
The importance of washing our hands
has been reported from all corners of the world. Use plenty of warm water over
your hands whilst rubbing them together. More water than usual is more
important than the amount of soap used. If you use gels, look for 60% alcohol,
as this will have antibacterial and antivirucidal activity. By the way they don’t
work if your hands are greasy or heavily dirty.
Eat a colourful low-carbohydrate
Mediterranean diet, rich in various coloured vegetables and fruits. This will
give you the best option for receiving antioxidant and anti-inflammatory
phytonutrients needed to fight infections. The more and the deeper colours you
include, the more nutrients you receive. Eat the vegetables and fruits whole
and with the skins as they contain fibre that feeds healthy bugs in your gut,
essential to combat infection.
If you get ill, increase intake on
It does not prevent infection but
once a cold has hit, vitamin C can shorten the duration of symptoms. The immune
cells need lots of vitamin C when they are working to fight infection. Take in
more vitamin C at that time. A good source of vitamin C is in kiwi, orange, red
peppers, spinach, grapefruit, cauliflower and Brussels’ sprouts, or take a good quality
Good quality sleep is the foundation
of your whole immune system. During sleep the hormone melatonin stimulates new
immune cells. Not sleeping well compromises our immune system.
Regular exercise is the key for a
healthy immune system. Movement is essential for the lymphatic system which
counts on movement for stimulation.
Drink plenty of Water
Hydration is really important. Many
metabolic functions rely on it. If you get dehydrated, it can change the mucus
layer in your respiratory tract and digestive tract that has antibodies traps
and stop germs getting into your cells. By the way, coffee and tea are
diuretic, they don’t count.
Echinacea, Grapefruit seed extract,
Natural remedies and herbs have been
used throughout history by native people to overcome infections. Recently we
see more scientific research and evidence that they work in particular studies.
Vitamin D and Zinc
Not enough vitamin D weakens our
immune system and makes us more susceptible to disease. Called the sunshine
vitamin because your body makes all it needs with enough sunlight. Most of us
need to supplement particular during the winter months. Fatty fish, such as
herring, sardines, salmon, tuna, egg yolks and mushrooms are rich in this
Zinc is another important mineral we
have to get in from our diet. One of its many roles is to fight infection. Food
sources include red meat, shellfish, seeds, legumes and dark chocolate.
Your gut bacteria are essential to
immunity. They break down your food in the digestive tract and produce post
biotics that are beneficial for our immune system. It means eating more
fermented foods such as kimchi, sauerkraut, kombucha and kefir, sources of good
bacteria. Equally important is eating fibre foods that feed those healthy bugs
and help them grow. Eating sourdough is one of the healthiest foods you can
take for your microbiome and an excellent source of fermented fibre. Try to
find slow-fermented breads from artisan bakers preferably made with more
ancient grains such as spelt, or einkorn. Also fruit and vegetables, whole
grain and legumes have gut-friendly fibres.
For thousands of years garlic has
been valued for its therapeutic power. Those delicious, white bulbs contain
allicin a compound well studied for its antibacterial, anti-inflammatory and
antimicrobial result. It is only released when the garlic has been broken and
left to sit for a while and eaten uncooked.