Protect Yourself

With the world in panic mode, misinformation rife, health recommendations advising regular use of hand sanitizer/gel (although it’s impossible to buy in Ireland anyway!) and many companies jumping on this panic selling their magical ‘cures’ and remedies, a little perspective is needed.

Yes we can all do our best to live a healthier life, but there is NO diet or lifestyle intervention that will make us invincible. We should all adhere to our country’s health recommendations, but there are other useful measures that can make a big difference to our health at large. Wearing my various professional hats - nutrition, cosmetic science and yoga to be specific - the following recommendations can better arm us for whatever lies in store. Apologies in advance if you are after that magic potion or pill - there is none - and none of the following is rocket science.

Food

We know that what we eat helps (or in some cases) hinders our immune systems. The following skin-centric GLOW foods are mostly from my book GLOW: Your Complete Four Week Plan for Healthy Radiant Skin - the more of you include in your day the better- choosing seasonal and local where possible.

Eggs

These nutritional powerhouses are packed with essential fats, lecithin, protein, iron, vitamins and essential minerals and trace minerals like zinc and magnesium. Choose organic or free range where possible, as these tend to have a superior nutritional profile - and taste far better too.

Berry Fruits

Blueberries, raspberries and other similar fruits are overflowing with antioxidant-rich flavonoids and vitamin C to support connective tissue and protect us. Just a handful of blueberries on their own or with breakfast makes your skin - and your body smile.

Fermented Foods

it is estimated that about 70% of the immune system lies in the gut and healthy, balanced gut flora makes for a strong immune system. Sourdough bread, kombucha, sauerkraut and kefir provide a wealth of beneficial probiotic bacteria, active enzymes, amino acids and antioxidants which combined enhance digestion, immunity and overall health.

Ginger & Turmeric

Ginger: With proven antibacterial and antiviral properties, this anti-inflammatory root has potent immune-boosting properties too. Grate fresh ginger and steep in hot water to make tea and add to stir fries and other meals.

Turmeric: Referred to as ‘Indian solid gold’ in Ayurveda this fragrant spice has long been used to help curb inflammation and treat an array of ailments from infections to stomach upsets and arthritis. Curcumin, the spice’s active ingredient is a group of polyphenol plant pigments overflowing with phytochemicals, Vitamin C and minerals that give the distinctive saffron/orange colour. The fresh root is preferred, but dried works too, especially in cooking.

Seaweed

Not the testiest food for many, but seaweed is enriched with numerous antioxidants, algal polyphenols and carotenoids, iron, vitamin C and vitamin B12 (one of the few B12 enriched plant foods so especially beneficial for plant-based vegans). Fresh and dried seaweeds are now widely available in supermarkets and, like other vegetables, will differ in their uses and cooking methods.

If you just cant eat it, then soak in a seaweed bath, twice a week (at about 36° C) for maximum benefits.

Seeds

A handful of seeds (chia, flax and pumpkin etc) sprinkled over salads and yoghurts, added to breads or just eaten on their own will boost the nutritional content of every meal. They are loaded with protein, phytochemicals, vitamins and numerous minerals. Store seeds (and nuts) in the refrigerator or freezer to preserve freshness and eat raw and unsalted. If you rather salted - then roast seeds in the oven on a low heat and sprinkle with sea salt.

Leafy greens

Spinach, broccoli are other leafy greens are nutrient-packed powerhouse that strengthen and support our immune system. One cup of broccoli for instance provides as much vitamin C as an orange, while also being rich in beta-carotene, potassium, magnesium, zinc, iron, B vitamins and the potent antioxidant glutathione. Spinach can be eaten raw in salads or very lightly cooked, added to stir fries lasagne or curry at the last minute

Essential Oils

Pure essentials oils are stronger than most of us believe with many showing powerful immune-supporting properties. Quality counts with essential oils and you really do get what you pay for! So unless you know the purity of the oils, seek advice before buying.

There are many great brands out there but I use doTERRA oils for many reasons (NO I am not getting paid for writing this!) and while not cheap, quality counts. On Guard is my current go-to as it is overflowing with Wild Orange, Clove, Cinnamon, Eucalyptus and Rosemary - all of which support immunity. I rub a tiny drop on my pulse points and soles of my feet (my children too - when I can) in the mornings. A drop goes a long way - these oils are potent. Oregano and Frankincense are great on their own too.

Sleep

We know quality sleep counts, but many of us (myself included) still find it hard to move into real rest mode. For further advice read GLOW or see previous posts - More to come very soon on this as I am currently trying the Sleep Program Prescription Kit from the super ethical Australian Subtle Energies.

Movement

As the ancient Chinese Spring and Autumn Annals state:

Flowing water never stagnates. The hinges of an active door never rust. This is due to movement. The same apples to essence and energy. If the body does not move, qi does not flow and energy stagnates’

Yoga (and walking) are my forms of daily movement. Practising yoga will not stop viral attacks but regular asana and breathwork (pranayama) can further strengthen both body and mind. To this end, Ruth Delahunty of Ireland’s Yogaru recommends adding plenty of twists, inversions & backbends into your practice to give our immune systems an added boost. Check out @yogaru for simple yoga sequences for every level of ability. Even if yoga or meditation isn’t for you - move your body every day in whatever way works.

Pranayama

Since both colds and flu attack the bronchial passages, it makes sense that maximising the body’s breathing capacity can help build internal resistance. To this end, rapid abdominal breathing via the Kapalabhati technique can help stimulate the thymus gland (supports the immune system).

To practice: Extend arms out, breathe in through the nose and with every pumping exhale (through the nose), tap the centre of the chest. Begin with 20 and increase to up to 100 pumping breaths.

Chinese sage Lao Tze’s quote: ‘This too shall pass’ has helped me through many challenging periods in my life and we know the current chaos will pass, yet the more philosophical I become, the more we need to heed nature by coming home to ourselves and coming back to her in every aspect of our daily lives.