How to Build a Healthy Immune System

Oct 29, 2020

What does your immune system do?
Your body has an inbuilt defence system to protect you from harmful bacteria and viruses you might be exposed to from the air you breathe, the food you eat, and the people/surfaces you touch.

Your immune system is a collection of cells- some which are responsible for recognising the harmful imposter, some which fight the imposter off, and some that recruit more cells to help with the fighting. You can think of your immune system as your own personal army!

All of these cells require certain minerals, vitamins, nutrients and energy to do their job properly – substances that you provide them from the foods you eat. When there are deficiencies, your immune system is unable to provide sufficient defence, and this is when you can become susceptible to pathogens taking over and making you unwell.

With COVID-19 spreading around the globe, 2020 has been a year that we have all been exposed to the vulnerabilities our immune systems may have – and when fear and stress become heightened, our immune systems become less efficient. This is why it is so important to nourish your body with foods that will boost immunity, helping to keep you fit and well – not just now, but throughout your life!

Our top tips include:

  • Eat foods high in Phytonutrients – these are found in plants; protecting them from insects and UV light. Leafy greens are full of phytonutrients, so having a regular intake of lettuce, spinach and kale can keep your levels high and help your immune system work well.
  • Get sufficient sleep – restorative sleep is when the body does most of its repair, and it is essential for the immune system to work efficiently. Aim for 7+ hours a night to make sure your body has sufficient time to repair.
  • Regular, moderate exercise – getting the body moving is one of the most natural defences against ill health. Aim for a minimum of 30 mins a day of moving your body – this can be anything from a walk to a more intense exercise session.
  • Maintain a healthy weight – if you are struggling to control your weight, try to include more vegetables and salads into your diet – the more nutritious foods you consume, the less you will seek sugary foods. When you are a healthy weight, your systems are able to work effectively – helping to support and boost your immunity.
  • Reduce/minimise alcohol intake- we all have our favourite alcoholic beverage, and there’s nothing wrong with enjoying a responsible drink. Problems occur when drinking becomes excessive or too frequent. Alcohol disrupts the cells of the immune system, and makes it difficult for them to gear up and defend the body – leaving the body susceptible to disease.

From all the team at Lanka Salad Company, we send our love and best wishes to stay safe and well.