How To Boost Your Immune System
Thursday, 19 March 2020
What is an immune system?
At the Tea Makers of London, we have put together a useful guide to help boost your immune system.
Having a strong immune system helps your body to fight viruses and bacteria which is why keeping it strong is vital to prevent common colds and the flu. Essentially, it is your number one internal defence system to shield and fight off infections.
Although there is no magic bullet, it takes a collective effort such as a balanced-diet and healthy lifestyle to ensure your natural defences is in good working order and we have listed various ways you can do this.
Here are ways you can help strengthen your immune system
Include fruits and vegetables in your diet
While no single food can directly help boost your natural resistance, following a balanced diet is what is key, which includes plenty of fruits and vegetables packed with essential nutrients and vitamins.
To eat a balanced meal, it is recommended to choose a protein, healthy fat, carbohydrate and a fruit or vegetable.
Here is a list of 10 immune boosting fruits and vegetables to include in your diet:
- Red Bell Peppers: If you want to vastly boost your vitamin C intake, look no further than adding sliced red bell peppers to your meals. These are packed with antioxidants and the high vitamin C content helps the absorption of iron.
- Turmeric: You may have heard about it already. Turmeric is causing a buzz on the western health scene and is, subsequently, growing in popularity amongst health-conscious consumers. Turmeric is a natural method to help improve the immunity system.
- Broccoli: This nutrient-rich vegetable is full of health benefits which is beneficial to add to your diet when possible. According to scientific research, a compound found in broccoli may help boost your immunity.
- Garlic: In most recipes you will find garlic, which not only enhances the taste of great food, but helps with the immune function because it contains a compound called allin, which can help fight of viruses. In fact, garlic has been used as a natural medicine for centuries!
- Ginger: Another superfood ingredient, which you will find in many recipes, is ginger which is a strong antioxidant and contains anti-inflammatory effects. Furthermore, ginger can be used as a great detox drink to start off your morning.
- Almonds: High in vitamin E and the perfect healthy snack, almonds are a rich source of iron and protein which helps your immune system, as well as assisting with blood control and lowering cholesterol levels.
- Spinach: Not only is spinach rich in vitamin a, vitamin c, fibre, magnesium and iron, but it also contains the essential antioxidants and beta carotene which can help fight off infections in our immune systems.
- Oranges: Packed with vitamin A and vitamin C, oranges can help fight off infections by protecting cells and promoting the function of immune cells. This is why it is handy to have a bottle of 100% orange juice too.
- Yogurt: Yogurt is full of important nutrients such as calcium, magnesium and vitamin D. It is also high in protein which supports our production of hormones and muscle growth. When you do buy a yogurt, try to look out for probiotics in the ingredients label, which is a friendly bacteria that can improve your health.
- Sunflower seeds: Sunflower seeds are high in vitamin e, selenium and magnesium, which can help lower blood pressure, cholesterol and blood sugar. They are tiny but powerful and nutrient dense.
Get 7 to 9 hours of sleep
Sleeping plays an important role for your general health and we are professionally advised to get at least 7 to 9 hours of sleep per night. Quality sleep is key for your mental and physical wellbeing which can help boost your productivity during the day, recover from an intense workout and help you stay alert.
According to studies, a solid night’s rest can contribute to the proper function of your immune system. This is because you are preventing sleep deprivation which is linked with your body producing fewer cytokines, which are essential for the immune system. In order words, if you skip sleeping, you would be weakening your immune system.
This is a perfect reason why you should get enough hours of comfortable sleep!
Get enough Vitamin D
Vitamin D is renowned for the sunshine vitamin that we crave all year long which helps regulate the calcium and phosphate in the body. Consequently, this ensures our muscles, bones and teeth stay strong and plays an important role in boosting the immune system.
If you cannot get vitamin D naturally from the sun, there are plenty of food sources available such as salmon, tuna, egg yolks, shrimps, soy milk and cheese.
Eating a well balanced diet can certainly help. These meal prep ideas can help you make more healthier decisions and create an organised schedule for the week.
Also, focusing on proteins, carbohydrates and fats is the best way to build a good balanced diet.
Exercise on a regular basis
There are many health benefits of exercising which plays a crucial role for an improved mental and physical wellbeing. Beyond controlling your weight and burning calories, exercise can help reduce your risk of hearth disease, help manage blood sugar and insulin levels, boost endorphins, improve your mental sharpness and improve your sleep.
As a result, this collectively helps strengthen your immune system because it can help flush bacteria out of the lungs and airways, and the increased rise in body temperature may prevent bacteria from growing.
The good news is that exercise is free and flexible, and you do not necessarily need to sign up to the gym. There are many workouts and exercise programs from low intensity to high intensity which you can do at home or in your local park.
Teas to help boost your immune system
Tea from the plant Camellia Sinensis, has been consumed for over thousands of years and its health benefits are well documented. Recently tea is gaining popularity among the those who are switching for a healthier lifestyle. Production processes of Green, White and Oolong teas allows the tea to maintain its green colour during the subsequent rolling and drying processes and preserve natural polyphenols and other compounds with respect to the health-promoting properties.
For those who tend to fall victim of seasonal colds, or simply wish to strengthen their immune system, we have got good news.
There are certain types of tea which can help with long-term maintenance of your immune system.
Here are a few to get you started:
1. Organic Dragon Well No.54
Dragon well tea, also known as longjing tea, is naturally high in antioxidants and helps stimulate the metabolism to aid in weight loss. It may also help with digestion and lowering cholesterol, which is why this tea is very popular. With high levels of vitamin C, amino acids and catechin, this tea also may help strengthen the immune system to fight against infections. Dragon Well organic green tea is a variety of pan-fried green tea which has an emerald-green, fragrant and distinctive flat shaped leaf. Once brewed, the tea gives a light, distinctive yellow-green hue, which highlights the top quality of our tea leaves. The lighter the liquid, the better the quality!
2. Ceremonial Grade Japanese Matcha No.58
Matcha is a renowned superfood with many amazing health benefits which could contribute into improving your immune system. Researchers have found that the concentration of antioxidants, available in matcha tea, is ten times greater than the amount of EGCG available in other fine green teas. As a result, this helps fight against flu. Matcha can be prepared to different liquid consistencies. For thin tea, use approximately 1.75g of matcha powder with 75ml hot water. For thick tea, use 3.75g of matcha powder with 40ml of hot water. To prepare your matcha tea, place a small amount of sieved matcha powder into your matcha bowl using a bamboo spatula. Add 70℃ hot water. Whisk the mixture using a bamboo whisk until the liquid has a uniform consistency. Finally, when enough foam has formed on the surface, beat at medium speed to produce finer bubbles. Our exceptionally high-quality grade of matcha has an intense sweetness and a much deeper and less bitter flavour than standard grade matcha powders. Matcha is also versatile which can be included in recipes such as pancakes and cakes.
3. Taiwanese Ginseng Oolong No.96
Oolong tea is believed to contain various health benefits from improving brain function to reducing blood sugar and insulin levels. It also helps strengthen the immune system as studies have shown that the production of anti-bacterial proteins is higher in Oolong tea drinkers. We suggest this tea is a great choice for those new to the world of Oolong which is the ideal balance between green tea and black tea. This superlative Taiwanese oolong tea has an exquisite combination of sweet, fresh and invigorating flavours with an aftertaste of ginseng. To create ginseng oolong, the tea leaves are mixed with ground ginseng root. This allows the natural flavours and nutrients of the root to infuse into the leaves.
What about teas to help you sleep?
Trouble settling down for the night? With the many distractions and worries of modern life, many people find it difficult to switch off before they go to bed. We suggest logging off from all electrics half an hour before you go to bed and brewing yourself one of these relaxing brews.
1. Peppermint Leaves No.122
Our delightfully refreshing organic peppermint leaves provide the most wonderfully calming and uplifting infusion. Peppermint was reportedly discovered towards the end of the 17th century on an English mint field. Today the intense scent and flavour of peppermint is well-known all over the world. Peppermint is not only great for relieving an upset stomach, but it also promotes a restful and pleasant sleep. This stimulating loose-leaf herbal tea offers a deliciously minty-sweet taste with a cool and freshly-pure aroma and can be enjoyed hot or as a cold brew tea. As it is naturally caffeine-free, it is particularly wonderful taken as an after-dinner drink.
2. Chamomile Blossoms No.121
This exquisitely tranquil loose leaf herbal tea hails from the fertile plains of the river Nile valley in Egypt, where the finest quality chamomile blossoms are meticulously harvested to create the most wonderfully calming infusion. Chamomile can help improve your sleep quality and is regarded as a mild sleep-inducer because it contains apigenin which can reduce insomnia. It also helps with your skin health due to its antioxidants. It is completely caffeine-free and this is a popular herbal tea is wonderful for unwinding at the end of a busy day.
3. Organic Rooibos No.102
This spectacularly healthy Organic Rooibos tea, also known as Red Bush tea, is painstakingly produced in the Western Cape province of South Africa. The delicate tea leaves are lightly oxidised to enhance the distinctive Rooibos flavour and being naturally caffeine-free and extremely high in antioxidants, this is a wonderfully healthy, delicious drink that can be taken by the whole family. It is extremely high in antioxidants and packed with vitamins and minerals. This is a wonderfully healthy, delicious drink that can be taken by the whole family; it makes an ideal bed time drink to stave off insomnia.
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