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
Ingredients:
- 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
Method:
- 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.
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"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."
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- Melanie, Vic
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- Jess, NT
