Has this time had you thinking about your immune system? Your immune system is important at all times, not just during a crisis. I have included seven points to think about during this time.

1. Exercise: Benefits include increase blood flow to the brain, protects and produces new brain cells, decreases anxiety and depression and overall is great for your bodies function. If you are wanting to try different forms of exercise instead of walking or running. We are lucky to have a fantastic community of people who are offering online trainings. Check out some your local businesses for online trainings. I have been lucky enough to do online workouts with Sofit fitness and Lifted Pilates here in Raglan.

2. Prioritise sleep. Limit screen time at least an hour before bed, longer if you can. Light prevents melatonin, the sleeping and healing hormone, being made. Sleep and healing are two important modalities for a strong immune system.

3. Try and wake up when the sun rises this allows circadian rhythms for your body to set correctly. Your body makes energy from light, food and good quality water. Vitamin D and energy are important for immunity. Let your skin see the sun. TS Wiley in her book ‘Lights Out’ says that 10 minutes of sunlight after a good night’s sleep is enough to make the vitamin D needed to run the body.

4. Enjoy kitchen time. This is a great way to learn to cook wholesome meals that nourish you and your families bodies. There are options to get fresh food boxes delivered right to your door, look for organic or spray free vegetable boxes. If you are a meat eater some of the local butchers are providing deliveries. This is a good time to eat without labels and packaging and start going back to the way we should eat. With individual real foods like meat, eggs, fish, chicken, vegetables, fruit, herbs, spices, grains, legumes, nuts and seeds we can make thousands of different, healthy foods for ourselves and our families.

5. Support your mental health by stopping any negative mentation’s. Mentation’s are circular thoughts that never end. Some that you might be experiencing right now are: How will I find a new job, how will work be affected, I don’t have enough money, I just want to go surfing, and so on. Writing in a gratitude journal may stop these mentation’s. When a mentation pops up, listen to it and change it to something that is more positive. Every day I write in my gratitude journal six things I’m grateful for. If you can’t think of anything, think about the rain watering your garden or filling your water tank. Meditation has also proven to help with anxiety and depression and decrease the chance of getting Alzheimer’s. Neuroscientist Sara Lazar's amazing brain scans show meditation can actually change the size of key regions of our brain, improving our memory and making us more empathetic, compassionate, and resilient under stress.

6. Supplements: There is a lot of talk about supplements for the immune system. For me, it’s not about one or two supplements, but rather about a whole way of living. Key supplements I like to take are Vitamin C, Zinc, Magnesium and Fish Oils to keep my body in tune.

7. Bone broths: If you don’t eat meat turn a blind eye to this one. Bone broths are high in amino acids, essential minerals, easy to digest nutrients, collagen and gelatine. The amino acids in broths and stocks—like arginine, cysteine, and glutamine—help reduce inflammation and boost our immunity. Several studies found that chicken soup (broth) actually can ease symptoms of upper respiratory infections in people with a cold. Bone broth also contains two powerful inflammation-reducing compounds: chondroitin sulphate and glucosamine. Overall, bone broths are overall fantastic to support your bodies ability to function. You can easily make your own broths otherwise look for a powdered form. Mitchells bone broth is made into a powder and can be sprinkled into any cooked meals. I use in scrambled eggs and cooked dinners. Otherwise I have included an easy recipe that you can do yourself.

Recipe:

Can be slow cooked or bought to a boil and simmered at a low heat.

Bones and carcass of 1 chicken (Free range or organic)

Filtered water to cover the chicken

2 Tbsp apple cider vinegar

Vegetables of your choice ( carrot/celery/mushrooms/spring onions )

Also any spices you like: Here is a few I enjoy.

12 pepper corns

14 coriander seeds

Nob of ginger

3 garlic cloves

1 generous pinch each sea salt and black pepper (plus more to taste)

Strain and press juice out of vegetables.

You can drink on its own or can be used in any cooking for example, curry’s, soups, risottos. Freeze any remaining broth into ice cubes or tupperware to be used in meals.

Stay healthy and stay positive.

Dr. Kiri

Broth infused Chicken Vietnamese Pho topped with Ginger, Spring Onion & Organic Sriracha sauce.