• 9th January 2021

The fight against viruses – how to boost your immune system

The fight against viruses – how to boost your immune system

The fight against viruses – how to boost your immune system 1024 682 Marketing

The pandemic we are facing is frightening for everyone. Worrying about the virus and the fact that you do not have the power to stop is, however, not helping you or anyone around you. Instead, we invite you to channel your energy on things you can control. One thing you can oversee is your own health and this helps to be prepared to fight against nasty viruses. With that in mind, we have put together practical tips that help to build stronger immune system.

Prioritise your sleep  

Having trouble sleeping? Lack of sleep has an impact to your immune system. Studies reveal that people who don’t get enough, or good-quality sleep, are more likely to get ill after being exposed to a virus. Not getting enough or quality sleep also can affect your recovery time after being ill, so it is more important than ever to prioritise your sleep so here are several tips for promoting good-quality sleep.

Firstly, your brain needs to associate your bedroom with sleep, so you should avoid eating, watching TV, looking at your computer, tablet, and your phone in your bedroom in the evening. The lighting from digital devices sends a message to your brain that it is time to be awake and alert, so these gadgets do not belong in the room where you are supposed to sleep. If you usually set an alarm on your phone to wake you up in the morning, it is time to invest in an old-fashioned alarm clock. They don’t cost much, and they last longer than some electronic gadgets out there. If you are lying awake unable to sleep, leave your bedroom, as tossing and turning also sends the wrong message to your brain that the room you are in is not for sleeping. You can try having a small warm drink like milk or herbal tea in the kitchen or write down your thoughts on a notepad in another room. You can go back to your bedroom when you start to feel a bit sleepy.

Secondly, your body and brain need time to unwind before your bedtime. We recommend you stop using all electronic devices including your mobile phone two hours before you go to sleep. As well as cutting out the ‘blue light’ from digital devices, you should switch off bright ceiling lights a couple hours before bedtime and use a light dimmer and small side lamps instead if you have them. Again, darker environment sends a signal to your body to change the gear to get ready for sleep.

Thirdly, temperatures have roles to play and having a hot bath before the bedtime and keeping your room temperate relatively low help you to get to sleep easily.

The last point is specific for grown-ups. Studies show caffeine and alcohol have negative impact to your sleep – especially the quality of sleep. The half of the caffeine you consumed will stay in your body after six hours and it could take up to 10 hours for your body to get rid of all caffeine from your bloodstream. Having the caffeine in your system when you are you supposed to be asleep means you are unable to have a deep restful sleep. We suggest you enjoy your cup of coffee or tea BEFORE noon and switch to herbal tea in the afternoon. Remember green tea has caffeine and decaf coffee still has some caffeine as well. Naturally, the same rule applies to caffeinated drinks like coca cola and energy drinks.

If you make these changes, you will notice that you fall asleep more easily, you are less likely to wake up in the middle of the night and you feel more refreshed in the morning.

Eat the rainbow – A whole food, nutrient-dense diet is our medicine   

A poor diet can lead to nutrient deficiency and the body is unable to fight infections. A large percentage of our nation is deficient in one or more nutrients, as with many developing countries. You may have heard of the term gut microbiome as it has been given a spotlight in the last few years. It is a community of a trillion bacteria and fungi living in your gastrointestinal tract. The healthy gut microbiome holds a key to keep viruses at bay. The microbiome is different for each one of us, just like our DNA, so there isn’t a single silver bullet that can make the healthy gut microbiome. But there is one thing we can do to promote the healthy gut microbiome and that is to eat diverse range of fruits and vegetables. We are all creatures of habits and like to stick to eating same things for breakfast and sometimes for lunch. But try introducing one or two new vegetables or fruits you have not had for a while into your meal plans once a week. You can turn it into a fun game with children and set a daily “eat the rainbow challenge”!

Avoid food that compromise your immune system  

Okay, eating a diverse range of vegetables and fruits help to fight off illness, but what kind of food has the opposite effect? Some of these things mentioned below if consumed in excess can compromise your immune response, according to the article from Pigment Healthcare.

  • Fizzy drinks
  • Processed foods
  • Food and drinks that are high in sugar
  • Refined carbohydrates such as white rice, white flours, white breads, pastas and cereals
  • Alcoholic beverages

The data shows that UK families buy more ultra-processed food than any other country in Europe, amounting to 50.7% of the diet. Perhaps it is about time to consume less processed food and switch to eating more “real food”, including fresh fruits and vegetables.

Exercise regularly  

Just like eating balanced, healthy diet, exercising helps to maintain healthy immune system. Studies have shown that moderate exercise improves blood flow, which in turn helps to flush toxins and germs from the body. Increased blood flow also maintains white blood cells and antibodies required to fight infection. In general, the human immune system gets weaker as we get older. But exercising regularly can help to defy this. The study by the University of Birmingham and King’s College London found that 125 non-smoking amateur cyclists aged 55 to 79 still had the immune systems of young people.

In a normal circumstance, we would recommend everyone young and old to swim at least once a week to maintain the healthy body, but during these no-so-normal times when all pools and health clubs are closed, anything you can do to keep your body moving would be brilliant. There are many amazing online resources you can turn to.

Take Vitamin D supplement

Vitamin D, also known as ‘Sunshine vitamin ‘, is essential for maintaining healthy bones and muscles. It is produced in the response to the exposure to the sun and it is hard to reach your recommended daily allowance of 10 micrograms (ug) during the winter in England.  Even if you manage to go outdoor in the daytime, your skin will not get enough sunshine to produce vitamin D if you wear face covering, sun creams or your arms are covered. It is near impossible to get sufficient level of vitamin D with food as well – you would need to eat 10 rump stakes or 10+ cans of tuna to achieve it!  In addition, recent studies reveal that a large percentage of COVID-19 patients have been found to have vitamin D deficiency, and those who are vitamin D deficient have higher inflammatory markers and a higher risk of death.

These are a few reasons why using the supplement to keep vitamin D levels topped up is more important than ever for everyone in the family.

Pick small changes that you can keep up 

We place the sleep on top of our list, as we feel that prioritising sleep is incredibly important during these tough times, but if you eat well and exercise frequently, your sleep quality would improve naturally. We understand there are so many things you are having to adjust at the moment and making additional changes to your daily habits may seem like a tall order. There is absolutely no need to make drastic changes. If you do, chances are that you are not able to keep it up. We encourage you to try finding only two or three things you can do and stick with it.

 

    Join the Sports Generation Team

    Fill out the details below and send us your CV along with a short covering note.

    First Name*
    Last Name*
    City*
    Postcode*
    Your Email*
    Contact Number*
    Which venue are you interested in (name, day, time)?*
    Please select which of the following applies to you:*
    An appropriate qualification is essential for this role. Please tick the qualification you hold from the following list*
    How did you hear about Sports Generation?*
    Short Covering Note*
    Attach CV*
    (pdf or word docs only please)


    Subscribe me to your mailing list

      Apply Now

      Fill out the details below and send us your CV along with a short covering note.

      Your Name*
      Your Email*
      Contact Number*
      Short Covering Note*
      Attach CV*
      (pdf or word docs only please)


      [recaptcha theme:light]

        Your Name (required)

        Your Email (required)

        Your Contact Number (required)

        Your Postcode (required)

        Subject (required)

        Your Message (required)

        How did you hear about Sports Generation? (required)

        I have read Sports Generation’s Terms & Conditions and Privacy Policy.

          New Client

          Child's details
          Child 1 Name*
          Child 1 Age*
          Child 2 Name
          Child 2 Age
          Select your child’s swimming ability level* (child 1)
          Select your child’s swimming ability level (child 2)
          Your details
          First Name*
          Last Name*
          Email*
          Postcode*
          Contact Number*
          Additional information about your child (e.g. special needs)
          How did you hear about Sports Generation?*
          If "Recommendation/WOM", who recommended Sports Generation to you?
          Subscribe me to your mailing list

            Intensive Holiday Courses

            If you are interested in Intensive Holiday Courses with Sports Generation, please fill in the information below and one of our team will contact you very soon.

            Your details
            First Name*
            Last Name*
            Email*
            Postcode*
            Contact Number*
            Best time to call you back
            Which venue are you interested in (name, day, time)?*
            Select your child’s swimming ability level
            Additional information about your child's swimming background
            How did you hear about Sports Generation?*
            If "Recommendation/WOM", who recommended Sports Generation to you?
            Child's details

            In order to give you the best information for your child, please provide us with the following information:

            Child's First Name*
            Child's Last Name*
            Child's Age*
            Child's Gender*
            Do you have more than one child? Please include name, date of birth and gender for each additional child in the box below
            Subscribe me to your mailing list

              Support

              Please fill in the information below and one of our team will contact you very soon!

              Your details
              First Name*
              Last Name*
              Email*
              Contact Number*
              Subject*
              Your Message
              Subscribe me to your mailing list

                Join the Sports Generation Team

                Fill out the details below and send us your CV along with a short covering note.

                First Name*
                Last Name*
                City*
                Postcode*
                Your Email*
                Contact Number*
                Which venue are you interested in (name, day, time)?*
                Please select which of the following applies to you:*
                An appropriate qualification is essential for this role. Please tick the qualification you hold from the following list*
                How did you hear about Sports Generation?*
                Short Covering Note*
                Attach CV*
                (pdf or word docs only please)


                Subscribe me to your mailing list
                CONTACT US
                221, Mount Olimpus, Rheasilvia, Mars,
                Solar System, Milky Way Galaxy
                +1 (999) 999-99-99
                PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3Lmdvb2dsZS5jb20vbWFwcy9lbWJlZD9wYj0hMW0xOCExbTEyITFtMyExZDYwNDQuMjc1NjM3NDU2ODA1ITJkLTczLjk4MzQ2MzY4MzI1MjA0ITNkNDAuNzU4OTkzNDExNDc4NTMhMm0zITFmMCEyZjAhM2YwITNtMiExaTEwMjQhMmk3NjghNGYxMy4xITNtMyExbTIhMXMweDAlM0EweDU1MTk0ZWM1YTFhZTA3MmUhMnNUaW1lcytTcXVhcmUhNWUwITNtMiExc2VuITJzITR2MTM5MjkwMTMxODQ2MSIgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgZnJhbWVib3JkZXI9IjAiIHN0eWxlPSJib3JkZXI6MCI+PC9pZnJhbWU+
                Thank You. We will contact you as soon as possible.
                NOW AVAILABLE AT
                WEEKEND LESSONS
                Click on locations for more info...
                &
                29TH MAY-2ND JUNE AT
                Last Few Spaces Available In Our May Half Term Intensive Courses NEXT WEEK!
                Click on locations for more info...
                &
                ESHER
                Book now for our Intensive Holiday Courses during the May Half Term!
                Taking place in Richmond, Kingston, Wimbledon & Cobham on 28th May - 1st June 2018.
                Call 0208 940 9431 today to find out more.
                NOW AVAILABLE 6 DAYS A WEEK INCLUDING SATURDAYS IN
                Luxury Shared Private & Small Group Lessons
                Click onto the location for more info...
                Private, Shared Private And Small Group Classes Available For Babies, Pre-Schoolers And children
                For The Autumn Term Sep 11th - Dec 17th
                Click onto the location tab for more info...
                Shared Private Lessons Running On Tuesday, Thursday & Friday From 3pm-5.30pm
                Weekday Lessons NOW available In Roko, Chiswick!
                Shared Private Lessons Running On Monday & Wednesday Afternoon From 3pm-6pm
                NEW Weekday Lessons NOW available In Kingston!
                Shared Private Lessons Running On Monday & Friday Afternoon From 3pm-6pm
                NEW Weekday Lessons NOW available In Cobham!
                Shared Private Lessons Running On Tuesday & Thursday Afternoon From 3pm-6pm
                NEW Weekday Lessons NOW available In Oxshott!
                Shared Private Lessons Running On A Wednesday Afternoon From 3pm-6pm
                NEW Weekday Lessons NOW available In Coombe Hill!
                22nd - 26th OCTOBER 2018
                BOOK NOW for our October Half Term Intensive Courses!
                Call 0208 940 9431 to find out more.
                Want to keep up with the latest swimming news? Sign up for our FREE email and never miss a thing...
                Today only, get 10% off our Intensive Swimming Lessons for children, taking place 12-18th February 2018. Call 0208 940 9431 to purchase today!
                Book now for our Intensive Holiday Courses during the Easter Holidays!
                Taking place in Richmond, Kingston, Wimbledon & Cobham on 2-6th April and 9-13th April 2018.
                Call 0208 940 9431 today to find out more.
                Book now for our Intensive Holiday Courses during the Summer Holidays!
                July 23rd – 27th : July 30th – August 3rd : August 20th – 24th : August 27th – 31st
                Call 0208 940 9431 today to find out more.
                Taking place in Kingston, Wimbledon, Chiswick, Richmond Hill, Hampton Court & Cobham.
                All Lessons Postponed Until Further Notice
                Coronavirus Update
                All Lessons Postponed Until Further Notice
                Coronavirus Update
                All scheduled Summer term lessons due to end on Sunday 19th July have been suspended
                Coronavirus Update
                Back To The Pool: Summer Holiday Intensive Swimming Courses Starting From 27th July
                Autumn term lessons from 5th November* to 2nd December suspended
                COVID-19 Update
                *2nd November at Shepperton