NCTV Episode 17

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • 5 practical ways for you to build your immunity
  • Tips to defend yourself against arthritis, diabetes and heart conditions
  • The one all-important vitamin
  • A few keys to unlocking your happy hormone
  • Positive internal and external influences

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV, Episode 17 and part 2 on the topic of the Immune System. The previous episode was all about recognising a weakened immune system and this one is about what you can do to strengthen it.

So without further ado, let dive straight in with 5 ways to build a strong immune system.

1) Regular Exercise – This can help prevent arthritis, diabetes, heart conditions, as well as improve different components of the immune system. You could simply go for a walk, find some fun exercises online or sign up to a course or class and commit to a routine.

2) Soak up the Sun and enjoy moderate exposure to sunlight a few times each week. Vitamin D is key for strengthening your immune system. If you’re not able to get outside, consider a Vitamin D supplement as a substitute.

3) Be Mindful – To keep stress minimal try meditating to give your brain some down time. Nothing good ever comes from worrying. Your body will be in a more relaxed state and feel rejuvenated with some peace and quiet. You can use an app to follow a meditation routine or a yoga programme to aid in your relaxation. I should say at this point that regular physical therapy such as osteopathy or massage is also proven to reduce stress by releasing endorphins, your happy hormone. It can be easy to get into a vicious cycle of stress and depression, feeling poorly and having low energy levels, which results in a lack of sleep, reduced or no exercise and often bad dietary choices. This in turn feeds back into the cycle of stress, depression, anxiety, feeling terrible, developing a cold etc. Mental health is a key component to your general health and immune system so finding what helps you, like talking to a friend or counsellor, may in turn help to promote a healthy immune system.

4) Keep your Gut Healthy – Foods with good bacteria, like live yoghurt, have positive health benefits. Probiotics can help your digestive system function normally and stay balanced. Essentially following a well-balanced diet (everything in moderation) will be good for you. Having plenty of fresh, natural products, fruits and vegetables, while minimising processed, junk food will help promote a healthy gut.

5) Get Enough Sleep – It’s your body’s chance to rest and recover so aim for 8 good hours each night. Removing distractions, going to bed when you’re tired, and eliminating sugary foods late in the day may help and avoid binge watching TV, or too much screen time before bed. A simple routine of no devices before bed with a hot bath or shower and possibly a quiet meditation may set your mind at ease for a sound night’s sleep.

So there you have it, that concludes this immune system 2-parter and hopefully now, on implementing the advice, you’ll be all the better for it.

See you next time for some more bitesize bits to help your health flourish.