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StrenGthening Defences

Eat more fruits & vegetables

Fresh fruit and vegetables known components of a healthy diet, and the World Health Organisation states that eating them daily can help prevent major diseases. Experts says that most people need to increase the amount of fresh fruits and vegetables in their diets for a healthier gut microbiome and immune system. Organic apples, in particular, have been shown to have a significantly more diverse bacteria that’s better for gut health. Consuming fermented foods and drinks like kimchi, kombucha, kefir and sauerkraut is also good as they contain different beneficial bacteria.

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Get enough vitamin D

Sunshine is good for immunity as it helps our bodies to make Vitamin D, however now that we spend more time indoors, this can feel tricky. The World Health Organisation recommends 5-15 mins of sun exposure a few times a week to keep Vitamin D level, so if you have a space at home exposed to the sun like a garden, terrace or even a window, seek some time there. If you struggle to get some sun, Vitamin D is also found in some foods, including fatty fish like salmon, tuna and mackerel, and in small amounts in eggs, and cheese.

Try probiotics & prebiotics

Probiotics are live bacteria found in certain foods or supplements, while prebiotics are food for good bacteria, which stimulate their growth. Both support the body in building and maintaining a healthy colony of beneficial bacteria and providing a healthy environment where they can flourish. Good news is we can find probiotics and prebiotic sources in our daily foods. Yogurt and other fermented foods contain probiotics, while prebiotics can be found in foods rich in fibre, such as vegetables, fruit and whole grains.

Get 7-9 hours of sleep

While more sleep won’t necessarily make us invincible, lack of sleep may lead to a weakened immune system. While you sleep, your body uses that time to recover, including your immune system. Research has shown that just one night of poor sleep can suppress the activity of some of your immune cells by nearly half, so now that we have more time at home, make sure you get your 7-9 hours of sleep every night.

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Immune system triggers

Gum inflammation is your body’s response to a build-up of bacteria at the point where your tooth meets your gum. Irritated and inflamed gums can be a sign that your immune system has been triggered. Your body detects the toxins released by the bacteria and responds by triggering inflammation to try and fight the bacteria.


Exercise can also help your body functioning well. In fact, research shows that it helps to reduce inflammation and helps infection-fighting cells. If you’re not able to go to the gym and are staying at home, there are plenty of ways to still exercise at home with no equipment. Plus, endorphins from exercise also reduce stress.


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Use microbiome-boosting products

The human microbiome is our greatest line of defence. When it’s weak, it can lead to health issues, such as digestion problems in the gut, skin damage, or dental problems. Look out for products that can help to keep your microbiome healthy, usually in the form of probiotics and prebiotics. When it comes to your oral care, Zendium toothpaste supports your oral microbiome by boosting the good bacteria and reducing the bad bacteria, protecting your mouth naturally against common dental problems.