Unless you’ve been living under a rock, you may be aware there is a global pandemic called Covid-19 spreading right now. We hope all our customers are in good health and staying safe during this time. It is crucial to follow UK health guidelines and not to panic. Here are some simple, practical steps you can take to boost your immune system to make you less susceptible to colds, flus and viruses.
The immune system is our body’s natural defence system and the ‘front line’ that fights off illnesses. With a few simple self-care practices you can boost your immune system:
1. Get plenty of good quality sleep
Aim to get 8-10 hours of deep, undisturbed sleep. During sleep the body repairs itself, and produces a hormone called melatonin, which helps fight off certain illnesses. Sleep also reduces adrenaline caused by stress or anxiety, so if you are feeling anxious getting a good night’s sleep can help to control or reduce these feelings. Too much adrenaline depletes the immune system, and not being well rested means the body does not have enough strength to fight. This leaves you vulnerable to attack from pathogens that can cause you to become ill.
Reduce or eliminate even dull light in the bedroom. Turn off all electrical appliances that are emitting light, such as a television on standby. Studies suggest that using a blue light filter on your phone, laptop or tablet, or avoiding using screens altogether at least two hours before bed improves your quality of sleep. Invest in a pair of black out blinds to ensure street lights do not keep your room lit throughout the night. Wear ear plugs if you live in a heavily built-up area with noise from neighbours and traffic at all hours. Ensure your room is not too hot at night as this can sometimes prevent you from falling asleep – try opening the windows for 20-30 minutes before bedtime to see if it helps.
2. Eat well
Eating a balanced diet full of antioxidants and vitamins does wonderful things to boost your immune system. Plenty of fresh fruit and vegetables, organic and local if possible, enjoyed in home-made soups and stews are very nourishing and great for supporting a healthy gut lining. Experts advise we ‘eat a rainbow’ of at least five portions of fruit and vegetables each day. Try including some of these immune system-boosting foods next time you cook a meal.
Try adding CBD to your diet, too, to support a healthy lifestyle. CBD (cannabidiol) seems to interact with the ECS, or endocannabinoid system – a network of receptors that help maintain a well balanced system. When the ECS is healthy your immune system is better able to fight off illness. Check out our CBD recipes for easy ways to add CBD to your daily diet, such as CBD coffee, butter and hummus.
3. Get plenty of exercise
Exercise, like sleep, is essential for a healthy body and mind. Try to do at least 30 minutes of movement that increases your heart rate every day. Doing exercise releases feel-good hormones called endorphins. These happy hormones are great for the immune system, because they boost your energy levels. Anything that boosts your energy means your immune system has more energy to fight and protect, too.
If you enjoy a challenging work out, you will sometimes put more pressure on your body than it was designed to take. Using a CBD supplement before and after your workout can help restore energy levels, relieve post-workout muscle soreness and support muscle recovery.
Exercising often goes hand in hand with being outdoors, too…
4. Get outdoors
Health experts suggest that as little as 15 minutes of natural daylight twice a week increases the skin’s production of vitamin D. Vitamin D increases levels of serotonin in the brain (another happy hormone) and boosts your immune system. Being in nature is said to reduce stress and anxiety and improve energy levels, which is all good news for your immune system.
It may be harder to get outdoors if you are self-isolating or practising social distancing. For those who are, spend time in your garden, on your balcony or even out of a window if this is your only option.
5. Drink plenty of water
Keeping your body properly hydrated is great for your entire body. It helps carry oxygen and nutrients around the body and flush out toxins, which could help the immune system and keep all your organs performing optimally.
Official guidance suggests we should drink 8 glasses of water each day, or around 2 litres. Try including a cup of Amma Life’s refreshing CBD & Mint tea in your daily intake for a relaxing and healthy thirst quencher.
In this unprecedented time, we hope that you and your families are able to stay healthy and as a community we can come together to overcome the challenges that we face in the coming weeks. At Amma Life, we have taken the necessary steps to ensure that our staff follow the latest guidelines as advised by the NHS & UK Government and to ensure that you can continue having uninterrupted access to your CBD products either instore or via the website through the usual delivery options.
Wishing you all good health.