David Hieatt
Published in

David Hieatt

10 Ways to Boost Your Immune System.

‘Your immune system looks after you.

How do you look after it?’

Our immune system is the most powerful weapon we have in the fight against any virus or even disease.

Most people reach for supplements, but, right now, the shelves are empty.

This list is focused on the available and free. Mostly.

1, Reduce stress.

You’ve read everything. Watched everything. It’s good to be informed. But it’s not good to be stressed. The immune system works less well then.

Take a break from the news.

2, Sleep.

The immune system is low maintenance. Give it 8 hours of sleep and its happy. Do that simple thing and it will have your back all days long.

Get to bed early.

It’s now a thing. Work From Home.

3, Exercise.

We all know how good it is for us. But we don’t all do what we know. And yes, working from home is a new excuse. But, if you can’t go to the gym, bring the gym to you.

Do something each day.

(This 7-minute workout app is £3.99, but it’s worth it.)

4, Be Social

Granted, in lockdown, a bit of a challenge. But we can still come together even when we can’t come together. There’s an app for that.

Laughing with friends is literally medicine.

In one study done in diabetics, there were two groups who both ate the same dinner. One group then went and watched a comedy and laughed while the other went and watched a tear-jerker.

After the movie, they were tested, and the group that watched the sad movie needed their insulin shots like normal, but the group that laughed for an hour did not need to take their insulin.*

Zoom a friend.

5, Eat well.

People are stockpiling the less healthy tinned foods. As far as I know, there has been no panic buying of carrots or broccoli. And Brussel sprouts are in abundant supply. As always.

Eat fresh fruit and veg.

6, Avoid Alcohol.

This list just got less fun. (Skip to number 7.)

The biggest reason is it affects our sleep. Yes, you may fall asleep faster, but we don’t get the quality we need. We tend to wake up more often and find it hard to get back to sleep.

Abstain. For now.

7, Gut Health.

Garlic, ginger and turmeric, especially turmeric, are the rock stars of natures anti-inflammatories. Thankfully, dark chocolate makes it on the list, too. Keeping your inflammation in check is very important for a healthy immune system.

Remember, a healthy gut is a healthy immune system.

8, Ten Minute Breathing Exercise.

Wim Hoff’s breathing method is super simple. And effective. His method can turn your blood alkaline. A good thing. It reduces anxiety. And can lower your heartbeat. And, oh boy, does it boost your immune system.

Do a breathing exercise each morning, before food.

Ten-minute video here:

9, Cold Shower.

A cold shower is not for everybody. But they are for every immune system. Use Wim Hoff breathing technique to help you get through it. This is a real immune system booster.

Brrrr. I know. But take a cold shower each morning.

The benefits are listed HERE.

(Meditation/Yoga. It’s not either-or. But often is)

10, Meditation.

It turns out that the vibration from the chanting stimulates the Vagus nerve. The vague nerve is one of the longest nerves in the body.

It has a branch that connects to the ear which may possibly be activated by sound. Stimulating the nerve encourages fighting inflammatory disease and therefore boosts the immune system.

Meditate each day.

10, Yoga.

A while back, I found myself in India talking to this amazing businessman. We started talking about Yoga. I made the mistake of telling him that I was just a beginner. He said he was too. I asked how long he had been doing it. ‘Every day for 27 years.’ Namaste, as they say.

Yoga is essential because it works on your body and your mind. Yoga releases energy in your body; it helps with clarity of thought and is a magical de-stressor.

‘If you do Yoga 3 times a week, you will change your body. If you do it every day, you will change your life.’ Anon.

Do yoga each day.

This list is now done.

Now go wash your hands.

Elbow bumps to everyone.


PS. We are launching live streaming dates for our workshops next week.

Ten essentials.

1, Do Pause. You are not a to-do list.

2, Stillness is the key. By Ryan Holiday.

3, How to hide a messy room on Zoom?

4, Context is everything. Jurgen Klopp's letter.

5, And the people stayed home.

6, The singing sofa choir didn’t exist last week.

7, A moment of joy in a moment of anxiety.

8, 5 habits of happy brains.

9, Google trends.

10, How do you measure your life?

You made it down the end.

Thanks for your time.

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