What can I do to boost immune system and energy?

[fleurdelee]

Inspired by the thread about people never being ill. I feel like when I am I'll I the opposite I do wilt like a piece of spinach
I am overweight (bmi 29 poss 30) and have some autoimmune markers (stress induced psoriasis) and a tendency to migraine
I have just had second bout of covid which was very headachey and meant I needed to sleep a lot
How can I help myself towards health?
(Weight loss is on the agenda)

It can take a long time to recover fully from covid.

So don't expect too much of yourself, and wait a few weeks before starting any vigorous exercise (as it sounds as if you're not used to it, and post-covid exercise intolerance is very common, and likely to be dispiriting).

Instead move about more - can you fit in a long walk, ideally somewhere green and ideally in daylight? Consider learning how to meditate. Also gentle stretchy sorts of exercise like yoga. Plus remember that dance is exercise, so boogie round the kitchen to music you find uplifting.

There's a growing body of research showing that covid (even in cases with mild illness) can depress immune function for six months or more. You can't do much about that except eat well and perhaps take a good quality multivitamin/mineral supplement. Vitamin D in winter is useful

That's interesting about the exercise
Atm I don't feel like doing much more than moving from sofa and I have just started a new job so the timing is absolutely terrible
Feeling brain foggy too

vitamin D

Having a strong immune system is the key.
You need vitamin d and vitamin c. Ideally, vitamin c should come from natural sources so eat your 5 a day, every day.

Reduce sugar and carbs to reduce inflammation

Reduce stress and have enough sleep

Walk near trees. They give off Phytoncides which are chemicals that benefit us when we breathe them in.

Dried turmeric in your cooking is ace for mental alertness.

Research echinacea and or astragalus for the immune.

Brain fog is also a long covid symptom, and there isn't much you can do about that one, I'm afraid

Oh gosh.
This is disappointing

Thank you I will look. I drink turmeric tea

Take a berocca style vitamin, supermarkets do much cheaper versions.

I take vitamin D and Zinc. The latter is especially good for immune systems. I used to work in elite sport and it was the only supplement that our sports scientists really raved about.

A little walk. Just round the block or to a local shop and back. Try it every day, after a few days go a bit further. In no time you'll be feeling motivated, healthier and stronger.

Sunlight, fresh air, exercise, getting out in nature. Eat plenty of minimally processed foods.

I cook with turmeric, chilli, garlic, ginger. I take elderberry syrup at the first sign of any illness as well.

Sometimes easier said than done, but sleep is so important. Try some gentle yoga just before bed.

I have 1/4 lemon squeezed into a glass of water every morning.

Cook with turmeric, ginger, garlic etc.

Try and get outside everyday.

Sorry, slightly off topic, but is there a test you can take which assesses how strong your immune system is? I try and eat very sensibly, take magnesium, vits C and D and take Floradix over the autumn/winter and catch everything going. DH who has a crap diet and thinks supplements are a con never catches anything.

OP the brain fog will improve. Eat oily fish and berries to reduce inflammation, drink green tea and red wine and eat dark chocolate. All of these help!

Me too @DoraSpenlow - exact same. Not sure how old you are but my GP said peri menopause/lack of oestrogen might be a factor.

I do think immunity is quite random to each person! But I agree with taking vitamin D (particularly over winter) and vitamin C. Try and get out during daylight over winter, walk as fast as you can for as long as you’re able, and could you do some YouTube yoga or stretching?

@Perfectlystill I'm pushing 70, seem to have had menopause symptoms since 2019(!!) but to be fair I've been like it all my life. Sadly.

It's a good idea to take a decent multivitamin plus vitamin D. If you feel up to it and the weather is ok, get out for some blustery winter walks.
Eat plenty of fresh fruit and veg (buy pre-prepared if you don't have energy to peel and chop). I need to lose weight too but can't seem to get my head in the right zone. But I have had success with slimming world in the past.
The very best thing you can do to protect your immune system now though is try and avoid catching covid again. There's evidence it's damaging our immune systems and the new variants are getting around previous immunity from vax or infections. Some people have even caught it again as soon as 3 weeks later (although that's rare). thetyee.ca/Analysis/2022/11/07/COVID-Reinfections-And-Immunity/?utm_source=daily&utm_medium=email&utm_campaign=071122
Buy some decent masks (FFP2 or better if you can) and wear them as much as possible for anything you do indoors. Open a window at work/ask about HEPA filters to clean the air. Use a nose spray such as Viraleze or dual defence. And a mouthwash containing CPC.
Have a chat with the doctor if you don't feel you're improving as you could have long covid or ME/CFS.
Really hope you start to feel better soon 💐

Wow. This is all really helpful. I am
Pulling together a plan now