The 7 ways to boost your immune system before returning to work

BORIS Johnson is set to address the nation on Sunday with a roadmap for how to tweak the current lockdown measures.

And the plans could include a possible return to the workplace, with face masks made compulsory and a potential ban on hot-desking amid the coronavirus pandemic.

⚠️ Read our coronavirus live blog for the latest news & updates

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However, while we've all been looking forward to this, there's no doubt people will be feeling wary about heading out on their commute and into offices again.

But there are some steps everyone can take to get control over their health before returning to work.

Here, with the help of some top experts, we take you through some tips for boosting your immunity before resuming 'normal' life...

1. Get moving

The gyms may be shut - but don’t let that discourage you from getting your exercise in.

As Clarissa Lenherrr, Nutritionist at , says: "Exercise promotes blood circulation, and mobilises antibodies, and white blood cells which are responsible for detecting and attacking bacteria and viruses."

According to a study published in the British Journal of Sports Medicine, people who exercise five or more days a week spend 46 per cent fewer days laid up with a cold or respiratory virus compared to those who work out only once a week or not at all.

Not only that, but fitter people also experience less severe symptoms when they do get a cold, and they recover more quickly.

Exercise promotes blood circulation and mobilises antibodies

Clarissa LenherrrNutritionist at Bioniq

The NHS suggests that adults should be physically active in some way every day and should engage in at least 150 minutes a week of moderate aerobic activity.

This could include, gardening, brisk walking, swimming, or 75 minutes of vigorous activity e.g. running, dancing, spinning.

If you don’t want to leave the house, check out some online classes that you can do in the comfort of your own home - there's plenty available online.

We recommend  Instagram Live fitness classes - which include abs blast sessions, revival yoga, HIIT, barre and meditation.

2. Drink, Drink, Drink

Staying hydrated supports your body’s ability to eliminate toxins and waste materials, which is vital for a strong immune system.

Clarissa says: "I would recommend avoiding too many caffeinated drinks, as these may lead to increased toilet trips and potentially dehydration!

"Aim for 1.5-2 litres of water every day and if you are craving something warm, reach for herbal teas such as lemon and ginger, not only will this help to ease any discomfort you might be feeling, but is can also reduce inflammation that causes cold symptoms."

3. Start Taking the Right Supplements

Whilst we can try to provide our body with everything it needs to keep our immune system healthy, it’s not always possible.

As Clarissa says: "Supplementing alongside a healthy diet can give your immune system a helping hand."

Vitamin D contributes to immune system strength, and during lockdown, when we're stuck inside for a lot of the day our vitamin D levels can be at risk of depletion.

This is because one of our main sources of vitamin D comes from sun exposure.

Supplementing alongside a healthy diet can give your immune system a helping hand

Clarissa LenherrrNutritionist at Bioniq

Health chiefs issued an update on the Public Health England website saying that during coronavirus lockdown, people should take a vitamin D supplement to compensate for the lack of sunshine.

We also recommend trying  Immunity Booster Pack - a unique product containing Turmeric, Ginger, Black Pepper, CBD - known for boosting the immune system and keeping the body fighting fit.

Each ingredient has been carefully measured to give the exact dosage needed to get the most out of these ingredients.

4. Avoid alcohol

You may want to swerve those 'Zoom Happy Hours' and put your Quarantinis to one side.

This is because heavy drinking is known to deplete our immune cells.

Jane Clarke, Dietician and Founder of says: "While the occasional glass of alcohol shouldn’t affect your immunity too much, heavy drinking has been shown to impact on immune cells in two ways.

"It can make microphages, our first line of defence, less effective. And if bugs do pass through that barrier, we need lymphocytes – our infection-fighting white blood cells – to continue the battle.

"Unfortunately, excess alcohol seems to reduce numbers of lymphocytes in our body."

5. Eat more fruit and veg

Eating plenty of fruit and veg every day can work wonders for your immune system.

Jane says: "One reason fruit and vegetables are so loved by nutritionists is that they’re packed with vitamins and minerals that are essential for the body’s immune system to function effectively.

They’re packed with vitamins and minerals that are essential for the body’s immune system

Jane ClarkeDietician and Founder of Nourish

"The best approach is to include fresh fruit and vegetables as part of your daily diet.

"If eating a lot of fibre is an issue, then try cooking them to make them easier to digest. Soups are a great source of vitamins, minerals and fibre."

6. Eat to sleep better

Evidence suggests that lack of sleep can make us more vulnerable to bugs, so getting those zzzzs in are crucial to boosting immunity.

Jane says: "Fluctuating blood sugar levels can disrupt sleep patterns, so try to eat regular smaller meals or sip a Nourish Drink between meals for sustained energy throughout the day.

"A starchy evening meal also seems to help the body wind down at the end of the day, so you’re more likely to fall asleep at a reasonable time.

"A glass of warmed milk or Nourish Drink is an excellent pre-bed soother, or try our recipe for ."

7. Reduce stress

With lockdown restrictions, financial fears and health concerns causing constant worries –  it’s no surprise many people are feeling stressed during the coronavirus outbreak.

However, stress can suppress the immune system and make you more vulnerable to infection, according to experts.

Research has found that stress causes a release of the hormone cortisol, which can boost inflammation, a precursor to many diseases, in your body.

Chronic stress may also interfere with the infection-fighting ability of your white blood cells, making you more susceptible to contracting illnesses.

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Dr Jenna Macciochi, one of the UK's leading Immunologists, said: "Stress is one of the major contributors to an unbalanced immune system and susceptibility to infections.

"It’s important to try and reduce as much as you can through breathing techniques or just taking a moment to have a good cuppa."

Also, try to do some exercise to boost mood and circulation each day by creating a mini routine and find something fun that keeps you fit and active that makes you feel better.