We've got some meaningful ways for you to bring good 'immune etiquette' into your day by integrating self-care and good nutrition for a speedy recovery and to reduce chances of catching them in the first place.
1. Eat lots of immune boosting foods
- Red capsicum
These fruits and veg are laden with Vitamin C. Comparatively in much higher amounts than oranges, which are typically famed for their vitamin C content. Vitamin C supports the body’s natural immune defences that patrol our bodies looking for bugs to fight off.
- Garlic - Great for strengthening the immune system and as a bonus, it also contains vitamin C. Chewing fresh parsley can offset undesirable ‘garlic breath’.
- Reishi, shiitake and maitake mushrooms - Popular for good reason; they contain beta glucans which help build up a healthy strong immune system.
Along with foods, minimising exposure and transmission is the surest way to protect ourselves and others.
2. Keep a 2 metre distance from coughs and sneezes
That’s how far droplets can travel. These germ-filled droplets also settle on hard surfaces. They can survive for hours and spread through touch. According to the Journal of Medical Virology this was a previously unrealised and significant factor in the spread of respiratory bugs, especially in school, workplace and public spaces.
Be wary of the six of the most germ ridden surfaces:
- Restaurant menus
- Petrol pumps
- Supermarket trolley handles
- Door handles
- Magazines in waiting rooms
3. Regular hand washing
Fortunately, this simple solution can have a huge impact on minimising transmission. Twenty seconds of handwashing is a highly effective way of reducing the spread.
4. Try to avoid the habit of touching the eye area
It’s an interesting and little-known fact that eye mucosa can be an entry point for winter respiratory ailments. Try and resist the urge to touch, especially if there’s a chance you’ve been in contact with a germy surface.
5. Use herbal helpers
- Thyme - This herb supports throat, chest, and lung heath. Thymol and carvacrol are compounds that give thyme it’s pleasant and pungent aroma. Thyme can bring comfort for a tight and congested chest, soothe dry tickly throats and help clear mucus.
- Ginger - Ginger gives us that familiar warming sensation and spicy flavour. It contains the phytochemicals zingerone and gingerol that support the lungs and bronchial system. The warming and spicy taste of ginger is comforting for chills when feeling ‘under the weather’.
- Horseradish - Horseradish helps maintain the feeling of openness in airways. It supports the body’s natural response to chest and sinus congestion to help thin and clear mucus. It supports relaxed, comfortable breathing and open airways.
- Cayenne - This warming herb can bring comfort and warmth to the outer areas of the body. It supports healthy tissue perfusion, to help with circulation and delivery of other herbs to target areas.
- Lavender - Lavender is renowned for its relaxing qualities. Lavender can help maintain feelings of calmness to settle into a restful sleep. It’s especially comforting for young ones who may become unsettled and restless when suffering from winter bugs.
6. Get 6-8 hours of sleep
Research shows that getting enough sleep boosts immune power. The parasympathetic nervous system controls our ‘rest & digest’ phase, and we need to switch to these nerve pathways to sleep well.
Ways to switch the nervous system into ‘rest mode’:
- Deep diaphragm breathing
- Gentle humming or singing
- Being in nature
BioBalance Herbal Chest Care contains thyme, ginger, horseradish, cayenne and lavender to support respiratory health during winter ills and chills. These warming herbal ingredients soothe the throat and clear mucus. They support comfortable, easy breathing, open airways and relaxation for settled sleep.
Shop BioBalance Herbal Chest Care online now, available in original and peppermint flavour.
Always read the label and use as directed. If symptoms persist see your healthcare professional. BioBalance, Golden Bay.