This year, more than ever, taking care of our health will be at the very top of our priorities. As temperatures begin to drop, now is the time to start creating habits that will really nourish your body and cultivate a positive state of mind. These acts of self-care are sure to strengthen our immune systems and improve our general well-being.
Here are 4 of the best things you can do to nourish your body with the love it deserves:
1. Eat nutritious meals that heal
Think heart-warming vegetable soups, stews, and curries— not only do these types of whole food meals lift the soul, but they have physical benefits too. They’re anti-inflammatory, they provide slow-releasing energy, and they’re loaded with vitamins for immunity.
In the Physicians Committee for Responsible Medicine, it’s emphasized that nutrients found in fruits and vegetables such as beta-carotene, vitamin C, and vitamin E can strengthen immune function. Click here to see exactly which foods these nutrients can be found in.
A diet consisting of whole foods rather than processed foods will release energy at a slow and steady rate, which benefits our physical activity and also has a positive impact our mental health too. The Canadian Digestive Health Foundation states that nutrition is now believed to be as important to mental health as it is to heart health. Registered dietician, Amanda Li has made a video to explain exactly how vitamins, anti-oxidants, omegas and fibre can affect our mood for the better.
2. Attend a range of yoga classes
There are immense benefits for the mind, body and soul when it comes to yoga. Different styles of yoga— including breathwork— can be used to energize you and strengthen your body, or to provide an opportunity to deeply relax, entering a state of rest & recovery. All forms of yoga offer the chance to enter a state of meditation. This is an ideal way to de-stress.
In her book The Energy and Art of Restorative Yoga, Emily Kane illustrates the healing effect that restorative yoga has on the nervous system. She describes the importance of entering a parasympathetic — also known as the rest-and-digest — state in order to reduce the impact of the stress hormone, cortisol, on the body. Entering this state of relaxation will “decrease blood pressure, heart rate, stress hormones, and increase digestion”.
This demonstrates the critical importance of regularly slowing down for our health and well-being.
In a more fiery practice (think Vinyasa), you will encounter different poses and sequences which will energize you and encourage the flow of oxygenated blood around the body, whilst building strength.
By varying the styles of yoga that you practice, you will be sure to reap vast rewards physically and mentally.
3. Catch enough Z’s
We can all agree that a good night’s sleep certainly plays a key part in our mood, and researchers have found a link to our immune function too. On Medical News Today, an outline of a recent study conducted in Germany states that a good night’s sleep can boost the effectiveness of certain specialized immune cells called T cells.
Furthermore, the Mental Health Foundation links sleep deprivation to anxiety and depression.
By establishing a bedtime routine—which may involve a ban on screens— you will be sure to get the hours and quality of sleep that you need to thrive.
Practicing meditation or Yin/ Restorative yoga in the evening can really help induce a relaxed and restful state.
4. Make time for physical exercise
Fresh air and endorphins make for a great mix to lift the soul and leave you feeling energized.
Vitamin D plays a key role in immunity, so even better if it’s a sunny day! Consider supplementing this vitamin if you are unable to get out in the sunlight for long amounts of time.
Science Daily refers to a study conducted by Dr. John Campbell and Dr. James Turner at the University of Bath’s Department for Health in which they conclude that in the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.
Author: Helena Gerrelli
Image Credit: Unsplash