Habits are incredibly powerful. They shape what we do and how we feel! They’re tools we can use to become stronger, happier, and healthier. Here are 6 habits you can form to boost your immunity everyday:
Create a night-time routine for better sleep:
In today’s busy world, everyone could do with a little more sleep. Whether your life requires early mornings and late evenings, or is causing restless nights, a lack of sleep can weaken your immune system.
Creating a routine to help you wind down in the evenings can allow your mind and body to relax, leading to better quality sleep. Here are some ideas for you to add to your routine:
- Don’t go on your phone or computer at least an hour before you head to bed.
- Take a hot bath.
- Drink a cup of hot cacao – simply add two tablespoons of cacao powder to your favourite hot milk. Cacao contains magnesium and several feel-good compounds such as serotonin and tryptophan which can improve your mood and help you relax.
- Meditate – this helps you to clear your mind and let go of the stress built up throughout the day.
- Read a book.
Eat antioxidants at breakfast:
Low antioxidant levels are associated with an increased susceptibility to infections. Luckily, we can increase our intake by eating foods rich in antioxidants – breakfast is one of the easiest places to add them into your diet. Generally, the brighter and more colourful the plant, the more antioxidants – no surprise superfoods are some of the brightest around!
Antioxidant-rich superfoods to add to porridge, overnight oats, or chia puddings:
Antioxidant-rich superfoods to add to a green smoothie bowl:
Monitor your water intake:
Drinking enough water is vital to maintaining a healthy immune system. Our immune system depends on nutrients received through our blood to function effectively. Without enough water, these nutrients can’t reach our immune system as efficiently.
Here are some useful tips to help you make a habit out of drinking enough water every day:
- As soon as you wake up in the morning have a big glass of water.
- Have a target and use a bottle that helps you track how much water you’re drinking.
- Set reminders and replace sweetened drinks with water.
Move your body in the mornings:
Exercise helps to lower blood pressure, improve cardiovascular health, maintain a healthy weight, and fight off certain diseases. Generally, it improves our overall health, and therefore immune function. However, this doesn’t mean you need to hit the gym or run for an hour every single day. Just some form of movement is beneficial – going on a walk, yoga, a bike ride, stretching. Doing this each day can make you feel healthier and improve long term immunity.
Take a moment to chillax and destress daily:
The central nervous system (CNS) and immune system are highly connected. Stress can cause hormones to be released by the CNS which can interrupt the balance of your immune system and inhibit your ability to defend against certain illnesses.
Each day take a break, even for ten minutes, reflect on how you feel and reconnect with yourself. This could be meditation, journaling or even taking a nap. Superfoods can help too – Hemp Protein Powder and Cacao Powder both contain high levels of magnesium, the original ‘chill pill’. Check out our recipe section for recipes with these brilliant superfoods!
Don’t forget fibre at each meal:
Our gut plays a critical role in our immune health and given gut bacteria live off fibre, it is important to include up to 30g in your diet, which is the recommended dietary intake. Plant-based foods high in fibre include wholegrain bread and oats, broccoli, carrots, berries, pears, and peas. Cacao powder, Hemp Protein powder and Wheatgrass are superfoods high in fibre that also provide a range of other nutrients.