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How to boost your immune system with nutrition

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By Tara Tangney from Activate Fitness

The immune system is precisely that — a system. To function well, it requires stability.

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While there is no magic bullet for increasing immunity, there are ways to keep your immune system strong so that you are better prepared to fight off infections and heal quickly.

As long as your immune system is running smoothly, you don’t notice that it’s there, but if it stops working properly – because it’s weak or can't fight particularly aggressive germs – you get ill.

Without an immune system, we would have no way to fight harmful things that enter our body from the outside or harmful changes that occur inside our body. Here are five ways to ensure you support a good immune system coming into the wintery months:

1. Eat More Vegetables

While all vegetables have health benefits, some pack a more powerful immune-boosting punch than others. Broccoli, cauliflower, cabbage, brussels sprouts, kale, and other cruciferous vegetables are rich in fibre, phytochemicals, vitamins, and minerals. Vegetables such as sweet potatoes, carrots, spinach and tomatoes are rich in beta-carotene (vitamin A), which helps regulate the immune system and protect against infections.

2. Eat Balanced Meals

Include all macronutrients in your meals. Protein is particularly important for healing and recovery. Protein sources include leaner sources of meat, chicken, turkey, fish, eggs, milk, beans, soy, nuts and seeds. These foods are also good sources of zinc, a mineral that promotes healthy immune function and aids in wound healing. Healthy fats are also essential to support our immune health. Try to include a variety of monounsaturated and polyunsaturated fats in your daily diet. These are found in avocados, fatty fish, olive oil, nuts, and seeds. These foods provide good fats but are also rich in phytonutrients and fat-soluble vitamins. For example, a small handful of nuts such as almonds is a great source of vitamin E. Wild-caught salmon is one of the only foods naturally rich in vitamin D. Fatty fish are also rich in essential fats called omega-3s, which are known for their multiple health benefits.

3. Regular Exercise

Exercise is one of the main aspects that support a healthy lifestyle. Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against a variety of diseases. And just like a healthy diet, exercise can contribute to a healthy immune system, improves blood circulation allowing immune system cells to move through the body more freely and do their job more effectively.

4. Good Quality Sleep

Getting enough sleep has many health benefits. The lack of sleep puts your body into ‘fight or flight' mode, releasing adrenaline and increased stress hormones into the body. Research shows that in general, adults need at least seven hours of sleep for optimal health and well-being. As we sleep our immune system works to heal and repair the body. A few tips for getting a good night’s sleep include avoiding caffeine in the evenings, turning off your screens (TV, laptop, phones, etc.) well before bedtime and sleeping in a cool, dark room.

5. Manage Your Stress

You may not often think about how stress affects your ability to fight off infection, but your state of mind can have a significant impact on your health. When you are experiencing more stress, your immunity is compromised, which puts you at a higher risk of getting sick. Managing stress may help you fight germs and infections. Stress management techniques include breath work, meditation, yoga, moderate exercise, walking etc. Having a support system of close friends and family can also help us feel connected and stay strong throughout stressful times.

Although there is no magical potion for immunity, you can take these five steps to boost your immune system which is very important as we enter the colder and darker mornings of winter. Don’t underestimate your lifestyle’s impact on your ability to help keep your immune system strong. Good nutrition, quality sleep, and managing stress can all have a significant impact on your health. If you need help with your nutrition, send us an email at nutrition@activate.ie and we will be happy to help you!

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Festive jumpers and a Kerry jersey brings fundraiser to €10k

By Michelle Crean Jumpers have helped to raise almost €10k so far – but now it’s a very special jersey which could drive the fundraising numbers up! A Kerry football […]

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By Michelle Crean

Jumpers have helped to raise almost €10k so far – but now it’s a very special jersey which could drive the fundraising numbers up!

A Kerry football jersey signed by the 2022 All-Ireland winning team is up for grabs via a fundraising link once a donation is made to the Presents for Palliative fundraiser.

On Friday eight local schools including Holy Cross Mercy, Killarney Community College, Presentation Monastery, Lissivigeen, St Brendan’s College, St Brigid’s, St Francis Special School, and St Oliver’s
swapped their uniforms for their most colourful festive gear with funds going to help the amazing services in the Palliative Care Unit/Kerry Hospice Foundation.

“The day took place across the schools involved last Friday (December 2) and looks like it has been a success,” teacher Elaine Moynihan from St Brendan’s College told the Killarney Advertiser.

“The donations from the schools are still being counted but students look to be on their way towards making their goal of €10k.”

The iDonate ‘Fundraising For Kerry Hospice Foundation’ has been very helpful in this regard, she added.

“Anyone who donates via the link and leaves their name will be in with a chance to win a Kerry jersey signed by the 2022 All-Ireland winning team which will be presented to them before Christmas by a couple of members of the team.

“This was organised by the students involved in the fundraiser as a way to say thanks, and give back, to the members of the community who have gotten involved in the event – the link is live until December 18 and the draw will be made the following day.”

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Killarney punter secures €50,000 in EuroMillions draw

A lucky Killarney punter got an early Christmas present when they scooped €50,000 in the EuroMillions ‘Ireland Only Raffle’. The winning ticket, sold in the Lidl supermarket on the Tralee road, was […]

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A lucky Killarney punter got an early Christmas present when they scooped €50,000 in the EuroMillions ‘Ireland Only Raffle’.

The winning ticket, sold in the Lidl supermarket on the Tralee road, was valid for Tuesday night’s special draw.

The Killarney winner was one of 10 who each secured the €50,000 windfall.

“The National Lottery can reveal that three players in Dublin, three players in Cork and one player in Kerry, Roscommon, Kildare and Wexford all scooped the special raffle prize which was the seventh of 12 draws in the National Lottery’s ’12 Draws of Christmas’ promotion,” said a National Lottery statement.

The eighth draw will take place tonight (December 9) where 10 more players are guaranteed to win the amazing prizes.

Meanwhile, a player in Belgium scooped the EuroMillions Jackpot prize worth an astonishing €142,897,164.

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