How to Boost Your Immunity through Covid
Just like a bad cold, Covid is lingering. And devastatingly, it looks like it's not going away just yet. So there has never been a more critical time to take care of your health and do whatever you can to support your immune system.
As mothers, our health can often take a back seat. With babies, children, partners, and pets all relying on us, sometimes making ourselves a priority doesn't happen. But like we always say at In Shape Mummy, you can't pour from an empty cup. And a poorly functioning immune system is about as empty as it gets.
Doing things that support your immune system on a day-to-day basis is a form of preventative care. We don't know about you, but we don't have the time to get sick and be out of action, and that's why prevention is so important.
So how does a busy mum strengthen her immune system? With these easy steps:
1. Commit to a healthy lifestyle:
Our immune systems work best when we are living a balanced lifestyle where internal and external stressors are limited. The way to do this is pretty straightforward, limit exposing yourself to 'bad' things and maximise the 'good'. For example:
- Don't smoke
- Only drink alcohol in moderation
- Maintain high-level hygiene (wash hands, brush teeth twice daily etc.)
- Prioritise sleep (as much as you can)
- Aim to manage stress
2. Exercise: will it strengthen postpartum immunity?
A consistent exercise regime is vital to good health at all ages. Exercise improves many health conditions, such as cardiovascular disease, some cancers, type 2 diabetes, anxiety, and depression. In addition to combating these big concerns, exercise also promotes good general health, which as a result, enhances immune function. We know it can be difficult to find the time to exercise but just 15 minutes a day can make a world of difference. And if you really want to give your immune system some love, get your exercise done outside. Vitamin D has anti-inflammatory properties and plays an essential role in promoting immune responses.
3. Maintain a healthy diet to keep your immune system balanced
The foods we put into our bodies play a massive role in our ability to fight off infection. Studies have shown that highly processed, high in saturated fat, Western diets can cause inflammation and stress our immune systems. A healthy gut microbiome is essential for a thriving immune system, and to get this, we need to eat a wide variety of plant-based foods.
Foods to support the immune system include:
- Fruit and vegetables: All types of fruit and veggies are beneficial to our immune system. But varieties high in Vitamin C are particularly helpful. Lemons, oranges, kiwi, grapefruit, broccoli, spinach, and capsicum are all great options.
- Yoghurt containing live cultures: 'Live' or 'active' cultures nourish our gut microbiome, and a healthy gut microbiome helps to fight off infection. Opt for a serving of Greek yoghurt or Kefir each day.
- Foods high in antioxidants: epigallocatechin gallate (EGCG) is a powerful antioxidant that has been shown to improve immune function. Green tea is your go-to for EGCG.
- Oily Fish containing omega-3: sardines, tuna and salmon are all rich in omega-3, which is essential for supporting immune boosting cells. Vegans can see similar benefits from foods like flaxseeds and chia seeds.
- Ensure you're maintaining an adequate intake of all vitamins and minerals throughout the day. In Shape Mummy Health Shakes are packed full of 25 essential vitamins and minerals as well as 1 billion probiotics per serve. An In Shape Mummy Health Shake is a quick, easy and efficient way for busy mums to support their immune systems.
Immune Boosting Smoothie Recipe
- 1/2 cup pineapple
- 1 frozen banana
- 1 cup spinach or kale
- 1 cup nut milk/milk
- 2 tbsp In Shape Mummy Health Shake mix
- 5 ice cubes
- Blitz and voila!
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
Fast Track Your Results with the In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Support your Milk Supply and Boost Your Health while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT