As women, whether we like it or not, we are depended upon by a lot of people. Our children, partners, parents, grandparents and friends all look to us for answers. Answers, we simply just do not have right now.
But what we do have is the ability to guide our loved ones the best we can through this crazy time - to ensure they are happy, healthy, and feelin' good.
So here are 7 easy, simple ways you can do just that from the comfort of your own home. Just add one of these tips into your routine each day for 7 days to give everyone's immune system a good ol' boost.
Stress is one crafty little bugger. It produces a hormone called cortisol that directlydecreases the body's infection-killing white blood cells - the lower you white blood cell count, the more at risk of viruses you are. Damn, no thanks!
While it’s completely normal to feel stressed and anxious with the uncertainty that lies ahead it’s important to acknowledge that stress, feel it, address it and allow it to pass.
I know, I know. The temptation to reach for sweets right now is sky high. But research suggests that eating about 75 grams of processed sugar can actually hinder the body's immune function. 75 grams sounds like a lot but that just adds up to about two cans of soft drink - yikes.
But hey, let's look at it this way: we now have the time to create those delicious whole-food recipes that our once-packed schedules wouldn't allow for.
Cooking is a great escape, a handy hobby, a fun family activity, and about 5000x more satisfying than snacking on a Cornetto for lunch. Promise.
3. Get that beauty sleep.
Not to sound like your mum, but you need a bedtime young lady! While you sleep, your body produces a bunch of fancy proteins that fight off infection & viruses in your bod. But here's the catch - it only makes these when you're asleep! So put down the phone, switch off Netflix, and get some Zzz's.
• Put your phone out of reach
• Pour yourself a cuppa
• Dim the lights a bit
• Pop on a bedtime Spotify playlist
• Read a book (how old school!)
• Seriously, don't touch that phone
4. Fuel up on tea.
Let’s spill the tea... on tea. I know most of us are probably avid coffee drinkers (guilty!) but tea is stacked with powerful antioxidants and amino acids to help fight germs and improve immune function. Nice!
Plus, taking 5 minutes to unplug, have a cup of tea, and let your mind wander is an easy way to decrease stress-levels (check out point #1 for more tips!)
Best teas throughout your day:
Need a morning pick-me-up?
English Breakfastfor a caffeine hit
Matcha for delicious antioxidants
For the afternoon tea break
Green Teafor stacks of health benefits
Black Tea for relaxing brew
Ready for bed?
Chamomile Tea for stress relief
Peppermint Teafor post-dinner digestion
5. Brush those teeth!
Eyes may be the window to the soul, but the mouth is the window to the immune system. Sure, that doesn’t sound as poetic, but it’s a fact that oral health problems are often the first chink in the armour towards a weakened immune system.
Set yourself a thorough dental care routine:
• Floss before you brush
• Brush for at least 2 minutes twice a day
• Use anti-bacterial mouthwash
• Use ADA/NZDA approved chewing gum
• Add in a midday brushing session!
6. Get that body moving.
It's easy to turn being home-bound into being couch-bound (trust us, we know!) but moving your body a little each day is so important. See, when you get your blood pumping, it's way easier for your body to circulate white blood cells to seek out and destroy infection, viruses, and any other nasty gatecrashers.
Plus, exercise releases a bunch of feel-good hormones - uhh yes please!
Your routine doesn't have to rival Chris Hemsworth training to become the next on-screen superhero, it just has to be consistent and get your heart rate up a bit.
• We love the Sweat app by Kayla Itsines
• We also dig Keep It Cleaner's at-home program!
• Couch To 5k is an app for beginners & all skill levels
• Go for a walk/jog around the block (if you can)
• Run around in your yard with the kids
• Wear a step-counter
• Get the whole family involved!
7. Add More Probiotics to Your Menu.
Probiotics are our secret weapon during this time. These bad boys line your respiratory and gut mucosa and help prevent microbes, bacteria, and viruses (likeyou know who...) from being able to infiltrate your immune system.
Foods full of lovely natural probiotics:
• Yoghurt with live/active cultures (aim for 1B CFU per serve)
• Aged cheeses
• Miso soup
• Saltwater brined pickles & olives
• Sourdough bread
While these tips will certainly boost your immune system it’s really important to remember that consistency is key 🔑
Think of caring for your immune system like caring for a friend. You can’t chat to them one day and then ignore them for two weeks - rude!
Don’t pressure yourself to start adding these new habits all at once. Developing new routine is tricky - let's take it a day at a time.
Let's be honest, this whole COVID thing isn't going away as soon as we'd like it to. So what we need are long term solutions to protect ourselves and our family.
It's now more important than ever that we prioritise our health above all else. But geez, that's easier said than done. Trust us, we get it. Really.
That's why we made The Perfect Pair. We wanted an easy way to manage our wellness without taking 20 tablets a day but couldn't find the perfect one - so we made it.
And... turns out people love it! But don't just take our word for it.
“Before… I would look for chocolate, I would be very sleepy, I’d get home from work and wouldn’t have the energy to go to the gym. Now though, I’ve started going to the gym, started going for walks with my kids after dinner and doing all those things that I just didn’t have the energy for beforehand!”
- Jo, another very happy customer, super mum & reformed chocoholic!
“Within a week I could feel the difference with my skin - it was clearer, less oily. My body felt lighter and more energetic. My sleep was less disturbed, I wasn’t waking up in the middle of the night all the time and when I woke up I felt well rested and so happy to start my day.”
- India, another happy customer & glowing goddess
"I’m a notoriously light sleeper, I’ve shift-worked for years, and I’m now getting that deep, deep REM sleep and feel really refreshed in the morning which is new for me. I’m also getting to the gym now before work. I’ve never had the energy to do that before! The biggest thing has been not getting that 3 o'clock slump and not reaching for sugar and having that sustained energy that I need!"
“Before I was taking these I used to struggle with my sleep a lot. I took forever to get to sleep and I woke up feeling 'blehhh'. Now I sleep all through the night and genuinely wake up feeling well-rested. It’s amazing.”
- Kelly, another happy well-rested customer!
"I work in a high-stress environment at work, and (Rise+Shine) helps with my stress relief, memory and retention of information which I find amazing. The Sleep Tight tablets have supported a healthy sleep routine for me which I find amazing as I’m a shift worker and I love my sleep."
- Georgia, another happy, well-rested & less stressed customer!