There are several things you can do such as:
• Eat a diet high in fruits & vegetables
•Ensure a healthy gut microbiome
• Maintain a healthy weight
• Exercise regularly
• Get adequate sleep
• Limit stress
•Take steps to avoid infection
Fruits and vegetables contain high amounts of vitamins, minerals, phytonutrients and dietary fibre that have many beneficial effects on your health. When eating fruits and vegetables, try to choose a variety from all the colours of the rainbow! Each colour actually reflects different kinds of phytonutrients that positively impact your health in many different ways. 1
Purple/Blue found in grapes, blueberries, blackcurrants, blackberries etc:
Orange/Red found in carrots, bell peppers, oranges etc:
Yellow/White found in turmeric and garlic etc:
Green found in spinach, broccoli, kale, asparagus etc:
So, what do these phytonutrients actually do? They have antioxidant and anti-inflammatory benefits. Antioxidants protect against oxidative stress by keeping free radicals in check.
Oxidative stress harms cells in your body and is a burden to your immune defence. It’s caused by accumulated levels of free radicals in the body. Free radicals are actually natural byproducts, also called waste products, from various chemical reactions that occur in the cells in our body. Unhealthy behaviour such as excessive exposure to the sun, smoking, drinking alcohol and eating fried and burned foods may increase these free radicals in your body. As you can imagine it’s vital to eat a diet high in fruits, berries and vegetables to ensure you get important phytonutrients that fight oxidative stress.
Vitamins & Minerals
According to the European Food Safety Authority (EFSA) there are specific vitamins and minerals that contributes to the normal function of the immune system and those are:
• Vitamin A
• Vitamin B6
• Folic acid
• Vitamin B12
• Vitamin C
• Vitamin D
EFSA also states that the following vitamins and minerals contributes to protection of cells from oxidative stress:
• Vitamin C
• Vitamin E
• Riboflavin (B2)
If you don’t eat enough fruits and vegetables you can also supplement with phytonutrients, vitamins and minerals, that have antioxidative effects.
It’s been shown that antioxidant supplementation can reverse several age-associated immune deficiencies 2, resulting in increased levels of immune boosting white blood cells, upregulated immune response and suppressed inflammation.
The best you can do for your gut health is to feed the good microbes with the food they love the most – dietary fibre and especially prebiotic fibre.
Prebiotic fibre is a type of soluble (gel-forming) fermentable dietary fibre. The most studied prebiotic fibres are inulin and FOS (fructooligosaccharides) that you can find naturally in e.g. chicory root, artichoke, garlic, leek, onion and banana.
Not only do prebiotics improve your digestive health they can also have positive benefits on your immune defence.3
There is strong evidence indicating that excess weight or obesity negatively impacts your immune function and defence.4 Obesity also impairs the immune response to influenza and influenza vaccination. Compared with vaccinated healthy-weight adults, vaccinated obese adults have twice the risk of influenza or influenza-like illness.5
Maintaining a healthy weight is therefore a vital thing to strive for. One step towards a healthy weight could be to fill half of your plate with nutritious fruits and vegetables before filling the plate with other foods. That will not only boost your antioxidant consumption, it will also result in eating less calories. Fruits and vegetables not only provide lots of nutrients but with very few calories, they also require more chewing and give a lot of volume, which helps you feel satisfied.
According to an article in the American Journal of Clinical Nutrition6 , regular exercise seems to reduce the oxidative stress levels. This is because regular physical exercise enhances antioxidant defences. The study also showed that untrained people could have the opposite effect, the oxidative stress could increase instead. When only working out on an intermittent basis the body isn’t used to this stressor which in the short term could decrease your immune defence. So, ensure to work out on a regular basis to enhance your antioxidant defence.
GET ADEQUATE SLEEP
Sleep is necessary for your immune system to run as efficiently as possible. One way sleep helps the immune system is in how it fosters T-cell production. T-cells are white blood cells that play a vital part in the immune system’s response to viruses. Their activation is an important step in how the body handles invaders. T-cells attack and destroy virus-carrying cells. In other words, making sure we consistently get a good night’s sleep is one of the best ways we can improve our immunity and defend against viruses and disease.7
Deep breathing is one way of eliciting your relaxation response. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises. Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize your blood pressure.
Many infections are spread through hand contact – to others and to yourself. To avoid infection, you should wash your hands frequently with hot water and soap.
1. Lather the soap properly.
2. Wash between fingers, on top of hand and around thumb - for at least 20-30 seconds.
3. Rinse and dry (preferably with your own towel or disposable towels)
HOW CAN WELLNESS BY ORIFLAME ASSIST?
Our products are not medicinal products, and as such, cannot exert a pharmacologic, immunologic or metabolic action. Therefore, their use is not intended to treat disease or to modify physiological functions.
Multivitamin & Mineral (man/woman)
Astaxanthin & Bilberry Extract
Rich in the natural carotenoid astaxanthin that has a unique structure compared to other antioxidants, which allows it to span the entire cell membrane providing protection from the inside out. To make it even better this product also contains Bilberries from the Swedish forest plus Vitamin C and E. This combination of powerful antioxidants promotes antioxidant health, protecting the body's cells from damaging oxidative stress.
Do not megadose
STAY SAFE AND WELL!
 Rui H.L. Dietary Bioactive Compounds and Their Health Implications. Journal of Food Science Vol. 78, S1, 2013
 Knight JA. et.al. Review: Free radicals, antioxidants, and the immune system. Annals of clinical and laboratory science. 2000
 Rastall RA. et al. Modulation of the microbial ecology of the human colon by probiotics, prebiotics and synbiotics to enhance human health: an overview of enabling science and potential applications. FEMS Microbiology Ecology. 2005
 Milner JJ. et.al. The impact of obesity on the immune response to infection. The Proceedings of the Nutrition Society. 2012
 Green WD. et.al. Obesity Impairs the Adaptive Immune Response to Influenza Virus. Annals of the American Thoracic Society. 2017
 Clarkson PM. et.al. Antioxidants: what role do they play in physical activity and health? The American Journal of Clinical Nutrition, Volume 72, Issue 2, August 2000
 Benedict. C. et.al. Sleep enhances serum interleukin-7 concentrations in humans. Brain Behavior and Immunity. 2007 Nov;21(8):1058-62. Epub 2007 May 23
 Segerstrom. S.C. et.al. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychol Bull. 2004
 Public Health Agency of Sweden. Skydda dig och andra från smittspridning. www.folhalsomyndigheten.se. 2020