Whilst not being able to receive a massage during the COVID-19 pandemic, it’s a good idea to find other ways to boost your immune system. Your immune system is in charge of fighting infections and toxins.
I’m not a nutritionist or doctor so cannot recommend directly, but these are the things I’m doing to boost my own immune system.
1. Sunshine and vitamin D
Vitamin D is involved in the activation of the T cells (a type of white blood cell which targets invaders) in the immune system.
Getting out in the sunshine is one of the best ways to receive that needed vitamin D. I’m going for my one walk (or jog) every day. If it’s warm enough, I roll my sleeves up to get more skin exposure to the sun. I always wear an SPF in my moisturiser; it’s important to protect your skin no matter what time of year it is as you’ll still be absorbing the sun’s rays.
As well as this, I’m taking vitamin D supplements a few times a week, the NHS has recently released a statement to consider supplements as we may be spending more time indoors. But little and often exposure to the sun seems to be most effective in receiving the benefits of vitamin D.
2. Vitamin C
Vitamin C contributes to immune defence by supporting cellular functions of the innate and adaptive immune system.
I get my vitamin C from multivitamins I try to take daily, as well as through food. I like eating satsumas and red bell peppers – raw is best for absorbing nutrients.
A good tip for taking vitamin C tablets is to break them into half or quarters and stagger intake throughout the day. This helps maximise absorption, as your body can quickly process and pee out the goodness otherwise.
3. Garlic and ginger
Garlic is known for fighting infections. Ginger (and turmeric) have anti-inflammatory properties.
Now that I’m self-isolating, I’m increasing my intake of garlic massively. I put large amounts into my cooking (especially now that I don’t have to worry about clients smelling garlic on me the next day) and also enjoy eating more ginger.
4. Gut bacteria
Improving your gut flora will improve your immune response.
I’m eating more yoghurt (Kefir), and am still working myself up to eating some of the sauerkraut I have in a jar in the fridge. Whenever I’ve gone travelling, I always take probiotic supplements (and touch wood, I’ve rarely been sick abroad!).
Ways to improve and diversify your gut bacteria include eating more pre- and pro-biotic foods such as fermented products.
5. Sleep
Good sleep improves the integrin activation within T cells (which tackle harmful pathogens) and Cytokine (the main type of protein that targets infection and inflammation). By having enough quality sleep you are giving your body the best chance to respond to infection.
Whilst spending more time at home, I’m focusing on consistently getting more hours of quality sleep.
When this pandemic is over, I’m looking forward to massaging again (and being massaged myself). Massage has been shown to increase white blood cell count, which improves your immune function. A study in 2017 at Roehampton University found after a massage, patients’ white blood cell count increased by 70%.
Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.
Further Reading
www.nhs.uk/news/lifestyle-and-exercise/vitamin-d-immune-system-boost/www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/?fbclid=IwAR2nfQ1NSofrJbJ2gbYD0sE4g3JlZb7O61yUWzkr19gZz4gN7ZR1G1okEYQ
www.ncbi.nlm.nih.gov/pubmed/20219962
www.ncbi.nlm.nih.gov/pubmed/29099763
2019 study by the University of Tubingen in Germany T Cells and Sleep Study
www.bbc.co.uk/news/health-38800977
https://paleoleap.com/importance-gut-flora-immune-system/
BBC Two - Trust Me, I'm a Doctor, Series 8, Episode 5 - Could massage boost your immune system?
