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How to strengthen your immune system in Lockdown 2.0

December 30th, 2020  

In these intense times, the most important thing is to stay healthy. Since there is so much in our lives that we cannot control, it helps to focus on things that are within our power. In terms of Covid-19, that means following all the “outside” guidelines to protect yourself and others: These include washing hands regularly, avoiding touching your face, reducing social contact, and wearing a mask.

Strengthen the immune system from the inside out

To protect the body from disease, you can do a lot yourself to build up defenses from within, working to strengthen the immune system. There is one organ in the body that is integral to immune system function: the gut microbiome (1). The trillions of microorganisms that live in your gut have been linked in studies to how well the immune system is able to fight off infections and maintain health (2). That’s why it’s especially important at times like these to make sure you have a balanced gut microbiome. Read more about the microbiome & immune system here.

The right food for a healthy microbiome

The food you eat has a big impact on the diversity and balance of your microbiome. Eating a wide range of plant foods and avoiding processed foods will help increase the diversity of your microbiome (3). Try to consume plenty of water, fruits, vegetables, nuts, seeds and whole grains, healthy fats such as high-quality olive oil, and lean meat or fish. Avoid toxins such as alcohol, salt, sweets and sugary drinks, as well as artificial sweeteners or other additives (4,5). Additionally, it helps to include probiotics such as natural yogurt, raw cheese, and fermented foods such as kimchi and sauerkraut (6).

The right lifestyle despite lockdown

In times like these, make sure you get enough exercise and fresh air. Whether you’re exercising at home with the window open or taking a walk in the neighborhood (be sure to keep 1m away from other people), try to get 30 minutes of moderate exercise every day. In addition, getting enough sleep is essential for the health of both your microbiome and immune system. For adults, the recommended amount is between 7 and 9 hours. Don’t forget: Your mental health! Make sure you maintain social contact with friends and family via video chats and phone calls.  

These are just a few ways you can positively impact your health. Try to use this time as an opportunity to make positive changes that will strengthen your immune system and keep you fit & happy through this season!

We want to support you!

Now is the best time to boost your immune system from the inside out. We at myBioma know: Health starts in the gut. That’s why we’ve come up with a BLACK WEEK promotion for you. From Monday, 11/23/2020 to Sunday, 11/29/2020 you get 20% off myBioma gut microbiome analysis. Here you can order your analysis directly to your home. Also feel free to check out our sample report, if you have any questions we are always here for you: service@mybioma.com

Weil wir Ihrem Bauchgefühl vertrauen!

References

(1) Belkaid Y, Hand TW. Role of the Microbiota in Immunity and Inflammation. Cell. 157:121-141 (2014).

(2) Corrêa-Oliveira R, Fachi JL, Vieira A, Sato FT, Vinolo MAR. Regulation of immune cell function by short-chain fatty acids. Clin Transl Immunologyl. 5: e73 (2016).

(3) Rios-Covian D., Ruas-Madiedo P, Margolles A. Gueimonde M, de los Reyes-Gavilan C G, Salazar N. Intestinal short chain fatty acids and their link with diet and human health. Frontiers in microbiology, 7:185 (2016).

(4) Savin Z, et al. Smoking and the intestinal microbiome. Arch Microbiol. 200(5):677-684 (2018).

(5) Capurso G, Lahner E, The interaction between smoking, alcohol and the gut microbiome. Best Pract Res Clin Gastroenterol. 31(5):579-588 (2017).

(6) Tillisch K, et al. Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology. 144(7):10.1053/j.gastro.2013.02.043 (2013).

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