Considering COVID 19 and making efforts towards recovering from CFSME – hopefully. I decided to focus on key aspects to support my immune system.
#1 Gut Health
Our immune system is closely linked to our gut health and gut flora. Short- chain fatty acids are produced by the friendly bacteria in our gut. They are produced when fibre is fermented in the colon and act as a source of energy and nutrition for the cells lining the colon. You can find a detailed article on healthline.com.
These are the best sources of short-chain fatty acids, which I have included in my diet more often
- Artichokes, garlic, leeks, onions, wheat, rye, asparagus, bananas, grains, barley, rice, beans apples, apricots, carrots, oranges, wheat bran.
Usually I wouldn’t eat many of this as they aren’t recommended on the FODMAP diet because of bloating, but they actually really helped.
Short chain fatty acids have anti-inflammatory and anti-cancer properties. They have been found to reduce risk of inflammatory diseases, type 2 diabetes, obesity, heart disease and colon cancer.
#2 Reduce Inflammation
Inflammation is the process that helps our body to heal and protect itself from infection, illness or injury. However, for prolonged periods and chronic inflammation it can lead to health problems Like diabetes, heart disease, fatty liver disease and cancer. It can happen when people are obese or under stress.
Eating processed and refined foods, unhealthy foods, drinking alcohol or sugary beverages and getting little exercise are associated with increased inflammation. So if you want to reduce inflammation you need to eat anti-inflammatory foods, whole nutrient-dense foods that contain antioxidants. These are the anti-inflammatory foods that I have include more often in my diet:
- Broccoli, kale, Brussels sprouts, cabbage, cauliflower, grapes, cherries, avocado, olives, olive oil, coconut oil, salmon, sardines, herring, mackerel, anchovies, almonds, bell peppers, chilli peppers, dark chocolate, turmeric, fenugreek, cinnamon, green tea, red wine.
Reducing inflammation can improve symptoms of autoimmune diseases, decrease risk of obesity, heart disease, depression, cancer and improve your memory and mood! The full article can also be found on healthline.com.
#3 Fasting
Fasting has been shown to strengthen the immune system. For a few months I did the 16:8 fasting, but I was struggling with the impact of regulating my blood glucose. The gut needs on average 12 hours to empty and recover according to Guilia Enders in the Gut book (amazing book!). So now I try not to eat after 8pm or before 8am and I regulate my blood glucose throughout the day starting with having breakfast whether I’m hungry or not. I have porridge with oat milk, cinnamon and peaches – all from the lists above to help my gut health.
#4 Sleep
Get enough sleep. When we sleep we heal! Getting enough rest gives our bodies the chance to repair and restore. Take a look at Sleep Ritual to help. Research has found that a poor night’s sleep increases inflammation.
#5 Exercise, yoga or meditation
Exercise, yoga, meditation and essential oils are all beneficial to supporting our immune system. But in addition they also support us in reducing stress, fear and anxiety which are immunosuppressants that weaken the immune system. I have been using a few essential oils or blends for calming, relaxation or meditation, the links are the products I’ve used:
- Lavender – Calming on the mind and body
- Bergamot – Reduces cortisol, negative emotions and faigue
- Neroli – Calm from excessive worry, hormonal symptoms (also in Neals Yard orange flower skincare range)
- Lemon – improve mood, concentration and memory. Rich in linalool.
- Orange – alleviate anxiety
- Ylang ylang – to decrease blood pressure and stress hormones
- Rose – anxiety, depression, headaches, hormonal symptoms
- Frankincense – grounding and relieve stress. (Eau de parfum, facial oil, face moisturiser, body lotion, hand serum.
- Meditation – remedies to roll blend.
# Essential Oils
Essential oils play a role in attraction and repulsion of certain insects and animals. They also have anti viral and anti fungal properties in different parts of the plant for protection. We then extract the essential oils for our benefit.
Essential oils can enhance and strengthen our immune response to disease.
- Eucalyptus and Niaouli have been shown to encourage phagocytosis- the process where larger white blood cells engulf and destroy bacteria and viruses.
- Lavender, sage, bay laurel and eucalyptus contain high levels of linalool. Linalool has been shown to increase the efficiency of the body’s white blood cells.
I hope this gives you the motivation to add something new into your lifestyle to help shift the balance towards positive. You can try a complete overhaul, but ask yourself honestly will you keep it up? I went all out for 2 weeks and then moved towards something more achievable, ensuring I was achieving more than one of these aspects daily. As a result I lost 1 stone, have more energy and feeling healthier! Have the courage to try something new, the confidence to fail and the commitment to keep going and find the thing that works for you! Good luck!
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