We're not just travel specialists here at Wellbeing Escapes. We have a fully trained Ayurvedic practitioner in the team, as well as a yoga teacher, reflexologist and meditation expert. So, we decided to put our heads together to round up some of the best ways to keep your immunity high.
1. Consume garlic
It's widely accepted that garlic has anti-viral properties and raw garlic is the most potent. If you can face it, mix crushed garlic with raw honey and have a couple of teaspoons every day. We'd recommend raw honey, which can be purchased from your local health shop, as it's also antiviral and has high levels of antioxidants. Raw honey isn't heated and pasteurised like the honey you buy from supermarkets, so it maintains its natural goodness.
2. Discover star anise
The aniseed-tasting spice star anise is also an antiviral powerhouse because of its shikimic acid content. Include it in your tea or just add it to boiled water. For a potent combination make an infusion with crushed fresh ginger, star anise and sweeten with a little raw honey.
3. Try therapeutic herbs
Include the herb oregano herb in your cooking as it's known to be effective for respiratory issues and for colds and flu. Oregano oil has a compound called carvacrol, which is largely responsible for its anti-viral properties as well as rosmarinic acid and thymol. Both of these act as powerful antioxidants that have been closely linked to reducing oxidative stress in the body, which helps improve your immune health. You can buy it as a herbal supplement for higher doses and also diffuse the oil as a way of releasing mucus.
4. Top up with the Sunshine Vitamin
Get tested for your vitamin D3 levels either through your doctor or through kits that can be bought online or in stores. Vitamin D is vital for regulating the immune system and the health of our cells. The UK government has highlighted that a high percentage of the population in the UK has low levels of vitamin D, so it's worth paying attention to. If you can’t get away to warmer climes for natural sunlight, then supplement with good quality vitamin D3.
5. Be aware of your sleep
Many studies have substantiated the claim that lack of sleep can increase your chances of getting sick. During sleep, your immune system releases proteins called cytokines, which you need to increase when you have an infection or inflammation, or when you're under stress. So, make sure you get your minimum seven or eight hours of sleep a night.
6. Move your body
Regular gentle exercise such as walking and yoga has been proven to boost the immune system and also helps to reduce cortisol levels associated with stress (one of the leading causes of immune system breakdown).
7. Protect your nose
Keep the nasal membrane lubricated with sesame oil (massage grade) by rubbing it into your nostrils, or saline nasel sprays will help the body’s natural defence of capturing incoming airborne viruses before they can reach the respiratory tract.
8. Support your digestive system
Immunity starts with your digestion, and an easy way to keep your digestive fire stoked is to sip warm cumin, coriander and fennel tea throughout the day. To make this tea take equal quantities of cumin, coriander and fennel seeds. Use one teaspoon of the seed mix in a mug of water and two teaspoons in a thermos.
9. Food is your medicine
Vitamin C, selenium and zinc are the building blocks of a strong immune system. Keeping your levels of these vitamins and minerals at optimal level will improve your body's chance of staving off bugs and improve your recovery time. Although supplements can be taken the most bioavailable method of your body absorbing these vital vitamins and minerals is through your diet.
High vitamin C foods include oranges, lemons, pineapples, berries, kiwi fruits and sweet potato. Selenium-rich foods include Brazil nuts. turkey, fish, brown rice, lentils and eggs. To increase your zinc intake consume meat, shellfish, lentils, seeds, nuts, wholegrains and eggs.
10. The magic of turmeric
Turmeric is a fantastic household spice which has a multitude of health benefits, one of which is increasing the immunity of the body by helping your t-cells be more vigilant and spot potential harmful bugs to launch an antibody response. Up your turmeric intake by adding it to curries, soups, stews, teas, smoothies and lattes. For a tasty turmeric latte, take a cup of your favourite non-dairy milk, one teaspoon of ground turmeric, a pinch of black pepper, one tablespoon of coconut oil or ghee, ½ cinnamon stick or ¼ ground cinnamon, ½ teaspoon of grated fresh ginger, and heat all together until hot but not boiling. It'll take around four minutes. Sweeten to taste with raw honey, pure maple syrup or coconut sugar, then enjoy. Using black pepper helps the body absorb the curcumin in turmeric, too — the active compound.
If you're interested in boosting your immunity, we offer specially selected escapes dedicated to just that. Click here to find out more and browse the collection.
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