Vitamin C for helping you stay well.

My suggestion is 3g per day when you are well and 6g a day if you are not.  If you begin to get looser stools then reduce your dose.  That is the sign that you have had enough.  Support you body to do what it needs to do to keep you well.  It is generally understood that a lack of Vitamin C can even make your more prone to getting sick.  So make sure you take some.  Did you know that Vitamin C in oranges is only good if they are ripened in the sun!  In order to get as much Vitamin C as this it is necessary to take a supplement.  FYI Esther C and Liposomal Vitamin C are kinder to your gut.

Vitamin D for supporting your immune system.

Vitamin D helps both our innate and our adaptive immune systems and a lack of Vitamin D is associated with an increased risk of infection.  Sources of Vitamin D include animal products such as fish and eggs and of course we can get it from sunlight as long as we are not wearing sunscreen the whole time!  So get outside and get some sunshine.  While we are inside I suggest you take 2000iu/50 micrograms a day and if/when we are allowed out then reduce it to 1000iu/25 micrograms unless you know that you are deficient.  Don’t take more than that unless you have had a test to tell you that you need it.

Take a look at this article if you’d like to see some media coverage on this –

 

Stress makes you dehydrated and being dehydrated causes stress.

You may not be aware that this is the case so right now it is really important to drink enough water.  I think we have enough stress without causing our body any more by being dehydrated.  A woman of 60kg needs approximately 1.8 litres per day.  A man of 90kg will need 2.7 litres per day.  Hope that gives you an idea of how much you could be drinking.  By the way tea, coffee and other drinks are not included in this amount!

The benefit of movement.

Try to get out and get moving.  You don’t need to run round the park or go for a big bike ride.  Just get moving, use your time outside to go for a walk and get your blood moving and your heart pumping.  Increase the oxygen to your tissues and help the nutrients to get to where they need to go.  It really helps your body to stay well.  Think of it as medicine with no side effects!

Keeping your gut healthy to support your immune system.

Did you know that 70% of your immune system is in your gut?  So make sure you eat your vegetables to keep your gut healthy.  The fibre from the vegetables feeds your gut bacteria and those bacteria help to regulate your immune system which helps you to fight viruses.  So start eating lots of veg.  If you currently eat none then try to eat one portion a day.  If you eat 2 portions (fist size) then increase to 3 a day and so on until you can’t eat any more!

Pre and Probiotics.

Probiotics are things most people know about, the best way to get them is from fermented foods such as kefir, kimchi, sauerkraut etc.  We are lucky enough to have a local maker whose fermented red cabbage and beetroot is delicious.  They’re also fun of vitamins.

Prebiotics are the foods that nurture the probiotics, the bacteria so eating bitter foods like chicory and rocket and also things like asparagus and artichokes are good as well.  Take a look for prebiotic foods.

Get outside.

Get some oxygen into your lungs by getting moving when you are outside and help your body to fight any viruses that you might come in contact with.  Make sure to use the time outside to benefit your body.

Immerse yourself in nature.

Being out in nature has been shown to help reduce stress levels and I think we all need that right now so get out and appreciate the trees, the flowers, the birds and the blue sky that we are lucky enough to have had for most of our time at home.

Hope this has been useful.  Please do get in touch if you have any questions.