FIX ACUPUNCTURIST, MELANIE HACKWELL ON HOW TO SUPPORT THE IMMUNE SYSTEM NATURALLY, IN CONSULTATION WITH FIX NUTRITIONAL THERAPIST, NURIA RODRIGUEZ AND FIX YOGA TEACHER, JESSIE REECE BLOCH.
At some point in the near future, some of us are going to start venturing out to go back to work (albeit with gloves, masks, etc.) There may be some trepidation around this for many reasons – adapting to our new normal, fear that we may catch the virus, missing our old lives – all of these feelings will play havoc on our immune system and we want to ensure we are as healthy and as strong as possible.
In consultation with my colleagues here at FIX, I have put together a few suggestions on how you can support your immune system.
Acupuncture
Acupuncture is an excellent way to assist your body in supporting the immune system, maintaining homeostasis. As we acupuncturists are unable to treat at the present time, acupressure is a good way to activate acupuncture points. The points I have selected below are extremely beneficial and can be found easily. When using acupressure, I use a probe but I appreciate not everyone has one at home, so you can tap the area with your fingers, press down on the point (not too hard so as to cause yourself pain!) or just rub it in a circular motion for about 15-30 seconds.
SanChaSan – one of the main points to benefit the immune system
Stomach 36 – boosts qi and benefits the immune system
Ren 17 –Regulates qi and unbinds the chest. This point is also located near the thymus gland which helps with the immune function
Lung 9 –Tonifies the Lung and Promotes its descending function
Qi Gong
Qi Gong has been used by the Chinese for centuries as a way of improving health and vitality, co-ordinating body posture and movement. This YouTube video has been put together by Peter Deadman, one of the most well-known and respected Chinese Medicine practitioners, on how to improve your lung function using Qi Gong.
Nutrition
Nutrition is in your hands. You can support your immune system by increasing food diversity especially plant foods. Think of the rainbow when you prepare your meals and add vegetables of all colours including white, yellow, orange, brown, red, purple and green. Aim for at least 8-9 portions of fruit and vegetables a day being at least 6-7 vegetables. Also, aim for 50 or more different foods a week. Cook and experiment with herbs and spices and top up your soups and salads with nuts and seeds. Challenge yourself and buy different vegetables every time you shop, even if it is just one or two new ones to continue increasing diversity.
There are specific nutrients easily found in food to include in your diet to maintain a healthy immune system. They include:
Vitamin A – found in liver, sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricotsVitamin C – oranges, mandarins, strawberries, kiwis, cauliflower, broccoli, Brussel sprouts, tomatoes
Vitamin E – olive oil, avocados, almonds, hazelnuts, peanuts, sunflower seeds, Swiss chard
Zinc – oysters and other seafood, beans, chickpeas, lentils, meat and poultry
Vitamins B6 and B12 – salmon, eggs, liver, beef, yoghurt
Selenium – Brazil nuts (3-4 max/day) shrimps, sardines, turkey, cod, scallops,
Copper – sesame seeds, cashew, soybeans, shitake mushrooms, tempeh, walnuts
Iron – red meat, soybeans, lentils, spinach
Folic acid – lentils, pinto beans, dark leafy greens and asparagus
Yoga
I practice daily yoga myself and cannot stress enough the benefits to both body and mind. My colleague Jessie Reece Bloch has put together some beautiful postures to help with lung function and to aid stress reduction:
PrasaritaPadottanasana (Wide-Legged Standing Forward Bend)
–excellent for chest congestion
ParivrttaPrasaritaPadottanasana (Reverse Wide-Legged Standing Forward Bend)
–wonderful for deep breaths into the lungs while opening the intercostal muscles
Balasana (Child’s Pose, variation)
– loosens and stretches the torso
Dolphin Pose
– helps relieve stress and tension in the upper back region
Parivrtta Janu Sirsasana (Revolved Head of the Knee Pose)
– good stretch for the legs and torse and enhances circulation
Purvottanasana (Upward Plank Pose)
– good to counter all the sitting and lying down that been happening during the lockdown
SuptaVirasana (Reclining Hero Pose)
– stress reliever (blankets and pillows can be used if you don’t have a bolster)
I sincerely hope this blog has helped you. As always, I will be happy to discuss anything with you and please feel free to contact me at any time or point you in the right direction of my other colleagues if you need clarification.
Hang in there – we are almost there!!!!!
NURIA RODRIGUEZ
NURIA@FIXLONDON.CO.UK
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