No matter where you are in the world, Covid-19 has brought us all together. In this tough time we need to remember what’s important, and focus on our physical, mental and emotional wellbeing. Boosting your immune system is possible, it is important and it is something we can help with!
We put together a list of everything YOU NEED to tackle and hack your way to a superior immune system!
1. POSITIVE VIBES ONLY!
So cliche, we know, but we’re alllll about cultivating our own destiny. What you throw into the universe, you get back. We recommend laughing, giggling, singing (over FT with the girls, or in the shower) and manifesting a positive attitude. That means even if you’re quarantined alone, grab your fav pair of comfy leggings and have a dance party in your living room! When you laugh, your body is experiencing a raised level of antibodies & white blood cells, aka the things that attack + kill viruses and bacteria. It’s also been proven to lower blood pressure, relieve stress, and in turn, strengthen your immune system.
2. VITAMINS ARE VITAL!
Say it with us, vitamins are vital- this should be your mantra for the remainder of your life! The most essential vitamins for immune health are C & D. Most people in the USA have a Vitamin D deficiency, and aren’t even aware of it. Also, our bodies are unable to store Vitamin C, so it’s super important to be consuming it daily to boost your immune system! A Multivitamin like Flat Tummy Co’s Women’s Ultra Daily Advance Formula is something you should 100% have on your bedside, ready to feed your body the nutrients it needs on the daily! Did we mention it contains 60mg of Vitamin C?
3. YOU ARE WHAT YOU EAT!
Girl, if you haven’t heard ‘gut health’ then you need to read up! Almost 70% of our immune cells live in the wall of our gut- which is why gut health is something medical practitioners caution about, and take very seriously. Your digestive health literally affects your entire body, even if you don’t feel anything in that area. To cut a long story short, you need to make sure to have the correct balance of good vs bad bacteria to fight off all the viruses and infections. Fermented foods are a natural way to nourish gut bacteria, but are definitely an acquired taste. For everyone else, we definitely recommend a digestive aid like Flat Tummy Co’s Digestive Enzymes - designed to breakdown foods like carbs, fats, protein dairy, gluten etc while also reducing gas and bloating*.
4. FAT IS YOUR FRIEND!
We get it, there’s a lot of negativity around fatty foods, but when it comes to your immunity, if you choose with care, fat is your friend! Some fats can be essential for regulating your immune system’s response to infection. You want to choose unsaturated vegetable fats, and avoid anything “trans fat”, “hydrogenated”, or “partially hydrogenated”.
5. TIME FOR A DETOX!
You know how everyone’s been doing that sugar cleanse thing, like if J-Lo can we do it, we can, right?! Well there’s a huge amount of research to back up WHY sugar is so bad for us, and we’re not just talking about our physique. Consuming just 10 teaspoons of sugar effects severely weakens the ability of your white blood cells to kill bacteria. AKA just two cans of soda a day! If you’re looking to boost your energy, speed your metabolism AND reduce bloating, you should add Flat tummy Co’s original detox tea to your cleanse as well!
6. WORK IT OUT!
Believe it or not, your immune system produces more of the blood cells that attack bad bacterial invaders when you’re exercising. If you make it a long term habit, the stronger and more effective they are. This is why research says people who exercise regularly have 50% less colds or sore throats, as those who don’t. Since gyms are closed, your best bet to stay safe AND active is to stay inside and try Flat Tummy fitness & nutrition app! It’s an at-home workout app that allows you to workout anywhere, anytime- equipment free!
7. REST IT OFF!
Everything in moderation, right? If you’re at home and self-isolating, resting all day could be an easy and tempting thing to do- but you’re not helping yourself by sitting around all day. Though teamed up with a daily workout, resting will give your body plenty of time to recover, get stronger, and go back at it again! It’s also super important to get a good night’s sleep, so put that phone on DND, turn off the binge-worthy series, and get some shut-eye!
To simplify, when your body is being attacked, the first response is acute inflammation. You want to lower the production of inflammatory compounds, and increase anti-inflammatory ones. With that said, there’s a ton of NATURAL ways to boost the production of anti-inflammatory compounds, which would help speed up your recovery. Some of the most common options include peppermint, fennel, cinnamon, and ginger- sounds like a tea party to us!
9. BONUS: FOODS FOR IMMUNITY BOOSTING!
Good fats: Nut butter, avocados, cashews, eggs, salmon, olive oil, greek yoghurt, cheese, and dark chocolate (yep, we know what’s for desert)!
Anti Inflammatories: Tomatoes, nuts (almonds & walnuts), fruits (strawberries, blueberries, oranges & cherries), fatty fish (salmon, mackerel, tuna, & sardines), leafy greens (spinach, kale, & collards) olive oil, broccoli, avocado, & green tea.
Vitamin C: Cantaloupe, citrus, kiwi, mango, papaya, pineapple, various berries, and watermelon.
Vitamin D: Fatty fish, like tuna, mackerel and salmon. Orange juice, soy milk, cereals, and some dairy products.
Gut Health: Yoghurt, kefir, miso, sauerkraut, kimchi, sourdough, almonds, kombucha, and olive oil.
So now you have no excuses babe. Just because we’re self-isolating, doesn’t mean we have to give up on our overall health and wellness goals. Take this alone time to focus on you, and the betterment of yourself- your mind + soul + body will thank you!