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Boost Immunity this Winter with Easy Self-Care Activities

June 5, 2022

Immunity decreases in winter for a number or reasons. Viruses spread easier in cold weather. We get less sun so Vitamin D levels go down. And our blood vessels constrict in cold weather so white blood cell production decreases. All this contributes to lowered immunity in cold weather. Luckily there are ways to boost immunity in winter and all-year round. From immune-boosting food choices and feel-good massage therapy to exercise and magnesium-dense float tanks. The list is long and the immune-boosting ideas doable. Read on for some easy self-care suggestions to help support your immune system through the cold winter months and beyond.

Massage therapy boosts immunity

While people love massage because it increases relaxation and reduces pain, massage is also popular because it’s known to boost immunity. Research shows that massage therapy increases lymphocytes, which are disease-fighting white blood cells. Massage also lowers levels of cytokines which play a role in inflammation. Inflammation is linked to asthma, heart disease and depression. Massage also decreases levels of the stress hormone cortisol. All these researched health benefits of regular massage therapy contribute to boosting immunity and improving overall health.

So massage doesn’t only feel good, it’s also good for you! Depending on your preference, there are many massage options to choose from to boost immunity, which include:

• Remedial massage reduces pain, improves mobility, improves sleep, and enhances overall wellbeing.
• Myofascial cupping relieves pain and improves circulation.
• Myofascial dry needling deactivates trigger points and induces a local twitch response for pain relief and release of ‘feel-good’ endorphins.
• Manual lymphatic drainage improves immunity and general health by relaxing the nervous system and aiding lymphatic circulation.
• Aromatherapy massage uses 100% natural essential oils each with unique therapeutic qualities together with massage to treat pain, stiffness, congestion depression, anxiety and insomnia.
• Remedial hot stone massage relieves pain, reduces stress, relaxes tight muscles, improves flexibility, release toxins, and improves energy flow and circulation.

Nourish your body from within

To feel healthy and be healthy you need to eat healthily. This is especially important when immunity is lower in cold virus-thriving winter months. But even before winter sets in, you can prepare your body by boosting immunity with nutrient-rich whole food choices. Help prevent colds, flu and other infections by adding these nourishing immune boosting foods to your diet.

• Citrus fruits like oranges, grapefruit, lemons and lime are high in Vitamin C.
• Papaya is loaded with Vitamin C and is anti-inflammatory, and contains potassium, magnesium and folate.
• Kiwis are also packed with Vitamin C, potassium, magnesium and folate as well as Vitamin K.
• Capsicums are high in Vitamin C and beta carotene.
• Spinach is also high in Vitamin C, beta carotene and antioxidants.
• Broccoli is packed with vitamins, fibre and antioxidants.
• Ginger is everyone’s cuppa tea when it comes to inflammation, sore throats and nausea.
• Garlic is long known to keep you healthy—and not by dangling it around your neck!
• Turmeric is an immune booster and antiviral. And with anti-inflammatory properties it can also help reduce muscle damage from exercise.
• Almonds are packed with heart-healthy fats and Vitamin E.
• Sunflower seeds are also rich in Vitamin E.
• Leafy greens and avocados are also good whole food choices packed with Vitamin E.
• Green tea is packed with antioxidants and germ-fighting compounds and enhances immune function.
• Greek yoghurt, known to be high in protein, is also a source of Vitamin D.
• Chicken soup can improve immunity. No kidding! Chicken and turkey are high in Vitamin B-6, essential in forming healthy new red blood cells. Soups made from chicken bones are high in nutrients for gut healing and immunity.
• Some shellfish packed with zinc include oysters, crab, lobster and mussels. But don’t overdo daily zinc intake as it can inhibit immune function.

To maintain the nutrients in fruit and veggies, the less you cook them the better. Steaming or raw is ideal which means a power-packed breakfast smoothie is a healthy way to start your morning routine and boost immunity!

Positive health effects of float tank therapy

Float tank therapy is another easy and enjoyable way to boost immunity. This incredible winter wonder healing therapy is popular because of its soothing skin temperature dense magnesium salt water solution and sensory reducing zero gravity experience. You can escape everything—including the weather—as you step into a state-of-the-art float tank and float weightlessly in calm and quiet. Floating is known to induce deep relaxation, relieve muscle tension pain and reduce stress. Research has also shown that float tank therapy increases optimism and improves sleep quality significantly. All this means floating has many positive health effects which play a part in improved immunity.

Sleep’s role in your body’s immune response

Sleep is another crucial contributor to a strong immune system. Lack of sleep depletes your system and can lead to weakened immunity. Immune response is a complex and delicate balance and sleep quality plays a role in your body’s immunity. Conversely, sleep disorders including insomnia and sleep apnoea, can negatively impact your immune response. Research suggests poor sleep quality can make it easier for you to get sick. Sleep deprivation is thought to interfere with your immune system’s normal functioning and can cause chronic diseases like diabetes and heart disease in the long-term. In the short-term, poor sleep quality increases your risk of infection making it easier to catch a cold or flu.

Ways to improve sleep include:

• Light: Increase bright light or sunshine during the day and reduce screen time at night.
• Food and drink: Avoid stimulants like caffeine from late afternoon and avoid refined sugar and alcohol close to bedtime. Don’t eat dinner close to bedtime and cut down on liquids in the evening to avoid midnight bathroom breaks disturbing sleep.
• Exercise: Exercise regularly but not too close to bedtime as exercise may increase alertness in some people.
• Routine: Wake up and go to sleep at similar times every day and also reduce daytime napping.
• Environment: Ensure your bedroom is optimally quiet, dark and at a comfortable temperature. Ensure you also have a comfortable mattress.
• Magnesium: Up your magnesium intake. Enjoy relaxing magnesium baths at home using effective and Amazing Magnesium products. Or book some time for float tank therapy, which is known to relax and enhance sleep quality. Also ensure you’re eating a balanced diet including magnesium-rich whole foods.
• Wind down: Slow the pace before bedtime by reading, listening to music, meditating or enjoying a relaxing shower or magnesium bath.

Exercise may boost immunity for a number of reasons

On the long list of ways to improve your body’s immunity, exercise features highly. Exercise can help you fall asleep more quickly as well as improve sleep quality. Besides reducing your risk of heart disease, exercise can also keep your bones healthy and strong. Other benefits of regular exercise includes improved immunity thought to be linked to a range of reasons:

• Exercise increases white blood cell circulation which may help to detect disease earlier.
• Physical exercise may help flush out bacteria from lungs and airways.
• A brief rise in body temperature from exercising may prevent bacteria from growing.
• Exercise slows down the release of stress hormones which can cause illness.
• Exercise also helps to improve sleep, also a contributor to a healthy immune system.

So with a focus on immunity as winter approaches, don’t delay the many ways you can choose to stay healthy. From nourishing food, exercise routine and relaxing massage treatments, to calming float tanks and improving sleep quality. Whatever your recipe for enhanced winter wellbeing, boost immunity with wholesome choices for long term good health all year round.

To boost immunity this winter, book now to enjoy our range of massage therapies and healing treatments. You can also visit our new online store to shop gift cards and Amazing Magnesium products. Bondi Junction Massage & Float Centre is a restorative and remedial oasis of calm and wellbeing in the heart of Sydney’s eastern suburbs, treating thousands of clients since 1985.

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