Super Charge Your Immune System

If your normal routine is disrupted and you can’t get to your gym, there are several simple ways in which to maintain your health and fitness. It is important to keep your normal routine as much as possible. You can do a home workout with no equipment as follows;

• Squats
• Lunges
• Calf Raises
• Press Ups
• Abdominal Curls

Do 20 reps of each of the above exercises, take a one minute break and repeat.
Do five rounds if you can. If you are a total beginner, do one round of 10 reps of each exercise and build up as appropriate. Advanced trainers can do jumping squats and ‘clap’ push ups.

You can do similar workouts with Dumbbells / Kettlebells / Suspension Trainer at home.

Watch out for home workouts on our Facebook page and web site over the next few weeks.

It is important to maintain Physical and Mental Health and fitness. As I have discussed in previous communications, exercise is a great way of preventing depression, stress and anxiety, which can begin to creep in if we are housebound and inclined to get bored.

Regular physical activity will also help to boost your immune system by raising levels of infection-fighting white blood cells and antibodies, increase circulation and decrease stress hormones.

The cornerstones of good health are as follows;

• Exercise
• Nutrition
• Hydration
• Fresh Air (get out into nature)
• Sleep
• Stress Management (Meditation)

Eliminate sugar, cakes, biscuits, sweets, confectionery, soft drinks, crisps, junk food and white flour products. These all clog up your system and impair your body’s ability to repair itself and fight infection.

Vitamin C is excellent for your immune system and white blood cells, which fight infection.
Oranges are an excellent source of vitamin c and of the alkaline minerals calcium, magnesium and potassium. These alkalise the system, which is good for your immune system.

Good food sources of vitamin C include citrus fruits, kiwis, berries, broccoli, kale, tomatoes, pineapples

Pineapples also contain the enzyme bromelain. This is good for breaking down and clearing mucus in the body.

Zinc is also important for the immune system.
Sources of zinc include; Meat, Fish Raw nuts, especially pecans, cashews, pine, Brazil nuts. Seeds such as pumpkin, sesame, sunflower
Zinc is also an alkaline mineral. Our system is supposed to be alkaline.

Fruit and Veg are naturally high in the alkaline minerals. Especially parsley; this is good in soups, salads and tea.

Eat plenty of greens and a good variety of coloured fruit and vegetables also. These contain biologically active compounds called flavonoids and polyphenols which have antioxidant properties that have been shown to protect against a number of diseases.

Homemade soup is an excellent immune booster and you can use pretty much any veg you wish. Good things to include are; Kale, garlic, lemon juice, celery, broccoli, ginger

You can get an excellent boost by taking these vitamins and minerals in supplement form.
Please see our web shop for a full range of top quality supplements;
https://lifegym.ie/products/

To Recap;

• Eat fruit and Veg
• Get good exercise
• Get quality sleep
• Get out into nature
• Keep as much normality as you can in your daily routine
• Be informed of what’s going on but don’t obsess about it (no need to watch the news 24/7)
• Watch and read uplifting / positive material
• Take advantage your new found free time to re-evaluate your life / discover new things
• Do things you always wanted to do but didn’t have the time
• Look for the silver lining in this situation

Stay safe and well, look after yourselves and each other and make the most of the change

We are available to give advice over the phone or email at this time free of charge, simply make contact with us if you have any questions.

We are also offering online training and nutrition consultations. Please make contact to arrange