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Wellbeingtoolkit

Immunity boosters

When we talk about giving our immunesystem a boost, we tend to think of it as asingle thing that needs a jump start.

In fact - as the name suggests - it’s a complex systemmade up of lots of different parts and processes.  That complexity means there are still lots of questionmarks when it comes to figuring out exactly how ourimmune system works and the best way to support it. Based on what we know about how our immunesystems work, the best way to help our bodies fight anillness like coronavirus is to take care of ourselves byfollowing a healthy lifestyle. In this factsheet, we'll look at six different aspects of ahealthy lifestyle that can help boost your immunesystem.

Immunityboosters

Quit smokingControl stressEat healthilyKeep moving Drink in moderationGet enough sleep

In this factsheet

Quit smokingSmoking is the largest cause of preventabledeaths in the world.

From blood circulation to brain function, lungcapacity to hormone levels, smoking effects somany different parts of your body. As COVID-19 is a respiratory disease, being asmoker may put even more pressure on yourlungs if you become ill. As Health Secretary, Matt Hancock, said: “It isabundantly clear from the research into previouscoronaviruses that smoking makes the impact ofa coronavirus worse.” It’s never too late to quit. Take a look at thehealth benefits of quitting below - they start fromjust 20 minutes after smoking your last cigarette!

2-12weeks

3-9months

20minutes

Blood pressureand pulse begin

to return tonormal; lung

fibres begin tomove more

8 hours

Oxygen levelsstart to increase -something that’sessential in the

fight againstCOVID-19.

2 days

Lungs start toclear mucus;

sense of tasteand smellimproves.

72hours

Breathingbecomes

easier; energylevels increase.

Your circulationimproves.

Coughs andbreathing

issues improve;lung function

increases by upto 10%.

1year

Heart diseaserisk is halvedcompared to

those stillsmoking.

15years

Risk of heartattack is the

same assomeone who

has neversmoked.

Did you know...Cigarettes contain over7,000 chemicals, 70 of which

are known carcinogens(cause cancer)

To get help quitting, take a look at thegovernment’s free support tools for

quitting smoking.

Control stressWhen we feel stressed, our body goes intofight or flight mode.

Designed to help us deal with short-termemergency situations, this mode shuts off orsuppresses systems we don’t need in anemergency such as digestion, reproduction andimmune function.  Whilst this may be helpful in the short-term, if ourstress levels remain high over a long period, thisbegins to take its toll on those systems.  To help us fight infections such as COVID-19, weneed to try and control our stress levels to helpour immune system function at its best.

Feeling overwhelmedWorrying more than usualForgetting thingsDifficulty concentrating Unable to make decisionsQuick to angerDifficulty sleepingUsing alcohol or cigarettes more to cope

Red flags

These signs may show that your stress levelsare rising and it's time to take action.

Difficultyconcentrating

Headaches

Dry mouth &teeth grinding

Heart rateincreases

Bloodthickens

Upsetstomach

When we're stressed, our body produces acocktail of what are known as ‘stress’hormones – cortisol and adrenaline. These hormones have a physical as well as amental impact, causing some of the symptomsoutlined in the diagram on the left. Whilst these impacts won’t harm us for a shortperiod of time, if we’re often stressed and ourbodies are constantly releasing these stresshormones it can make us physically ill.

Eat healthilyEating the right foods helps our bodies getthe vitamins and minerals we need as wellas helping us maintain a healthy weight.

Food is how we fuel our bodies and all itssystems, so getting the right amount of the rightgoods can help support a healthy immunesystem.

Eat a rainbow

By eating a wide variety of fruit and vegetableswe can make sure we get the vitamins andminerals we need to stay healthy.  Whilst it’s tempting to snack on junk food whilstworking at home, try and prioritise eating 5portions of fruit and veg a day as well asminimising high sugar and high fat foods.

Maintain a healthy weight

We’re still learning about coronavirus but earlystudies seem to indicate that obesity increasesthe risk of developing serious complications ifyou catch COVID-19. A March report by the Intensive Care NationalAudit & Research Centre (icnarc) found thataround 65% of ICU admissions were overweight. It’s thought that carrying extra weight putspressure on the lungs as well as increasinginflammation in the body, both of which put extrastrain on someone struggling with COVID-19.  Maintaining a healthy weight involves eatinghealthily, eating the right amount and keepingactive.

A visual guide to portion sizes

Proteins

Carbohydrates

Fruits

Fats

Palm of your hand

The size of your fist

The size a tennis ball

The tip of your thumb

VegetablesNo limit

For support losing weight, take a look at theNHS’s step-by-step weight loss plan.

Keep movingFrom keeping your heart and lungs in greatshape to boosting your mood, there are somany benefits to staying active.

As well as strengthening your muscles andimproving your brain health and memory, itsignificantly reduces the risk of serious diseases.

Exercises like press ups, squats, lunges andburpees require nothing more than yourbodyweight and will really get your heart rategoing. There are lots of exercise tutorials available onYouTube, including yoga and circuit training. Newmembers of the Westfield Health group, HighFive Health Promotion also have a wide range ofworkouts on YouTube. Remember to listen to your body carefully. Warmup and cool down, and don’t overexert yourself. Ifyou feel any dizziness or shortness of breath youshould stop and rest, and call NHS 111 if youstart to feel worse.

coronary heart disease and stroke by 35%

type 2 diabetes by 50%

colon cancer by up to 50%

breast cancer by up to 20%

osteoarthritis by up to 83%

depression by up to 30%

dementia by up to 30%

The NHS guidelines recommend that adults do150 minutes of exercise a week. That breaksdown into five 30-minute sessions. For more information on the guidelines, visit:https://www.nhs.uk/live-well/exercise/

Couch to 5K

NHS Fitness Studio

High Five Health Promotion on YouTube

Joe Wicks - Body Coach

Yoga with Adrienne

Free exercise resources

NHS exercise guidelines

Drink inmoderationThough we might not be going out to pubsor restaurants, it can still be easy to slipinto the habit of drinking too regularly ortoo much whilst at home.

Alcohol is toxic, so as soon as it comes intocontact with the body, will immediately try tobreak it down and remove it:

The liver works the hardest and can break downone unit of alcohol per hour. If alcohol is drunk faster or in higher quantities,this is when we begin to feel drunk. Men and women are advised to limit alcoholconsumption to a maximum of 14 units per weekand avoid binge drinking. Take a look at the diagram on the right for moreinformation on what a unit of alcohol looks like. For wine and beer, keep in mind that the strengthand therefore number of units can vary drink todrink, so always check the label.

For support reducing your alcohol intake,visit the NHS's information and supportpage on alcohol.

The liver which breaks the toxicity down intowater and carbon dioxide.The lungs breathe out alcohol molecules asyou exhale, which is why you can smell alcoholon those who have been drinking.The kidneys through urine, which is why you goto the toilet frequently when drinking.Sweat through glands across the body.

What is a single unit of alcohol?

WineA small glass(125ml) of 9% ABVwine.

BeerHalf a pint of 3.5%ABV bitter or lager.

SpiritsA single measure(25ml) of 38%-40%ABV spirits.

Get enough sleepQuantity and quality matter when it comesto getting enough rest and sleep.

Get enough exercise during the day.

Limit caffeine intake to the morning and earlyafternoon.

Set aside worry time late afternoon if youstruggle to switch off.

Create a relaxing evening routine that includestime to switch off.

Limit alcohol intake to early evening only.

Avoid watching TV or using other screens forat least an hour before bed.

Keep to the same bedtime and wake-up time.

Adults need around 8 hours of good qualitysleep, but this can vary from person to person. Sleeping badly on a regular basis has now beenlinked to serious medical conditions such asdiabetes, heart disease and obesity. It can alsoshorten your life expectancy.  However getting enough shut-eye can boost yourmood, support your immune system and evenhelp you maintain a healthy weight!  This is because sleep is an incredibly importantrecovery mechanism for our bodies. It allows usto restore and repair, vital when it comes tofighting infections and staying healthy. Here are some top tips for getting a good nights'sleep:

The different stages of sleep

Stage 1: When you’re starting to driftoff, you may hear things around you andhave a sense of awareness, but yourheart rate slows down as your bodyprepares to sleep. Stage 2: Described as ‘lighter sleep’, youhave now fallen asleep but could easilybe woken or disturbed. The brain takesthis time to repair and processmemories. Stage 3: The final stage of Non-REM iswhen you fall into a deeper sleep wheremuscles are relaxed and recovery cantake place. Stage 4: This stage is when your heartrate increases and you experience REMsleep. The most active point ofdreaming, this stage is important for thebrain as sorts through memories andemotions.

Wellbeing toolkitThis factsheet is part of ourWellbeing Toolkit aimed at helpingteams stay well during thecoronavirus outbreak. Each week, a new pair of factsheetscovering mental and physical wellbeing isreleased. Take a look at westfieldhealth.com/covid-19 for access to all resources.