Improving your immune system during the COVID-19 pandemic
The science nobody’s talking about
The wellbeing of our yogis at Heart and Mind Yoga is our top priority, especially at this time during the COVID-19 pandemic. I wanted to let you know what the disease experts recommend at this time, and what the studio is doing to play its part in slowing the virus from spreading. It’s an unsettling time but there are things we can do that will make a difference with extra hygiene and keeping our immune system strong.
Here’s the extra precautions the studio is taking to look after your health aligning to advice from the New Zealand Ministry of Health
Please wash your hands for 20 seconds with soap on entering the studio
Please refrain from coming in to the studio if you have any cold or flu symptoms.
Bring your own mat if you have one- we will create a space to store your own mat if you’d like to leave it at the studio
We have upgraded our cleaning products for mats and surfaces at the studio - blocks and straps will be cleaned also.
Disposable paper towels and stronger hand sanitizer in the bathroom (we recommend washing your hands with soap for 20 seconds)
Blankets and bolsters may be removed from the studio. Please bring your own if have them.
Teachers will do their best to support these measures and are kept up to date with recommendations. Teachers will not teach if they are unwell.
During this difficult time, one thing to think about is what role does our immune system play? Our immune system can be the first line of defense against many diseases including viruses as referred to in this STUFF article. This has also been pointed out by Thrive Global where it was suggested that ‘we are missing the bigger part of the story.’ They ask…
‘Why is no one talking about what you can do to build up your immune system from the inside?’
Here’s 7 Scientifically proven ways to strengthen your immune system:
Yoga
Yoga is a good approach for boosting the immune system whether you do it at home or at the studio. Yoga is linked to decreased inflammation. When we reduce inflammation our immune system functions more effectively. To get specific, meditation increases immune helper cells called CD-4 cells. CD-4 cells act as a communicator to alert the system that pathogens are present. Yoga is a great way to find clarity of mind by getting into our body!
Tips: take time out with yourself , shut your eyes, and go inwards even for 5 minutes a day. There’s more benefit to daily short meditation than the occasional hour long meditation. If you prefer to get into your body or have someone guide you - attend a Yoga class at the studio.
Get moderate regular exercise
Regular moderate exercise decreases the inflammatory response and increases immune regulation. Exercise helps move and flush pathogens out of your airways, and causes antibodies and whit blood cells to circulate more rapidly and to the farthest reaches of your vascular system. Exercise reduces the release of the stress hormone cortisol. Elevated cortisol inhibits your immune system.
Tips: Take a 30 minute brisk walk, do a yoga class, bike ride, or work outdoors. If your workouts are extreme - scale them back. Moderate exercise builds up and restores the body - extreme exercise wears it down.
Nurture your diet
Nutrition is linked to your immune system directly by supplying the building blocks your body needs to function at peak performance. The quality of your food will determine the quality of your health.
Tips: Drink and extra 2 glasses of water per day, eat one more fruit and one more vegetable per day. Eliminate all sweetened drinks stop eating fried food and foods with added sugars. Eat white grains and whole grains instead. Eat a handful of nuts instead of a handful of chips.
Have healthy Vitamin D levels
Low vitamin D results in poor functioning of your adaptive immune system.
Tips: Spend 10-15 minutes in direct sunlight every other day with major areas of the skin exposed. Let your eyes be exposed to occasionally to indirect sunlight by taking off your glasses. Eat more fish, eggs, and mushrooms. If necessary take a vitamin D supplement after consulting with your health expert.
Get enough sleep
It’s easier said than done sometimes with the demands of the modern busy world. Science says 7-8 hours sleep is needed for optimal health. Deficient sleep increases our chances of getting sick, and it also prolongs our recovery. Your body produces and releases cytokines when you sleep. Cytokines are proteins that target inflammation.
Tips: Make sleep a priority, tell yourself you deserve it , change your routine to prioritise sleep- and follow the other tips in this post (especially exercise!) and you’ll sleep better.
Cut back on alcohol
Drinking alcohol has a negative effect on your immune system. It changes how your gut microbiome interacts with your immune system, disrupts our intestinal barrier, and reduces function of your immune cells in your lungs.
Tips: Here’s what Ive been doing more and more lately - after I get an invite to social events with likely drinks involved, I ask myself,’ whats more important to me right now….my health and wellbeing, or going along to this social event just because it would be rude not to’. Can you organise the event so its a cuppa instead of an alcoholic drink? Or maybe even just have one less that night? Why not stay home, rest, read an inspiring book? The more you drink the more your immune system is adversely affected.
Don’t panic, be healthy
Remember that you were born to be healthy! Health is there for you when you stop covering it up with unhealthy habits life habits.
Make a conscious effort, especially right now, to BOOST YOUR HEALTH. Focus on what you can do, notice what you are grateful for and realize we can build in healthy habits now and boost our immune system.
Check out the upcoming workshops and retreats at Heart and Mind Yoga. Book any course with a guarantee to receive a full refund if you need to cancel due to concerns or illness related to the COVID- 19 pandemic.
Beginners Yoga Course - a 5 week courseThe Art of Living Well - yoga and wellbeing 5 week course to build inner strengthsA half day retreat - Pause and Reset
Jo Jarden is a certified personal trainer and yoga teacher in Christchurch New Zealand and the founder of Heart and Mind Yoga studio. She has 10 years’ experience in health promotion in New Zealand and Australia including management and promotion of national chronic disease prevention programs. She now helps people one on one with their wellbeing through yoga teaching, personal training, workplace yoga and wellbeing workshops.
Qualifications include: Certified Yoga Teacher Santosha Yoga Institute, Registered Australian Yoga Alliance 2017
Certificate in Advanced Personal Training, Fit College New Zealand, 2016
Bachelor of Science with Honours Public Health. University of Canterbury, New Zealand 2006
Bachelor of Arts Mass Communication and Psychology. University of Canterbury, New Zealand 2005 Learn more about Jo here
*This is not a substitute for medical advice. See your doctor for medical information on COVID-19.