4 Ways to strengthen your immune system for winter
Images sourced from: Elsa’s Wholesome LIfe
Winter is here, and with it comes the dreaded season of cold and flu’s. However, there are many simple things that you can do support your immune system, keep your body healthy and help fight off infections this time of the year. Here are some of our strategies…
1. Boost your diet
One of the best ways to take care of yourself over the cooler months is to not only provide your body with nutrient dense foods, but to also boost your diet by incorporating foods that are especially high in vitamin C, zinc and Omega 3. While there is no strong evidence that links one particular food to cough and cold prevention, there are a number of foods that are crucial for optimal immune system functioning, including fruit and veg such as oranges, kiwifruit, capsicum, carrots, oranges and broccoli. Juicing a mix of veggies and fruit, or making warm hearty soup are also great ways to meet the recommended daily serving of fruits and vegetables. Read our 4 favourite healthy winter soup recipes here.
Taking natural supplements like Rose-Hip Vital with GOPO is another great way to achieve this. Rose-Hip Vital is one of nature’s richest source of natural Vitamin C as well as being a powerful antioxidant. This combination will provide significant support to the immune system.
You should also avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars as eating too much of these can suppress the immune system.
2. Exercise regularly
While the cold weather may make us want to stay indoors rugged up on the couch, it is vital that we stay active and try to maintain our usual exercise regimens. Studies show that moderate regular exercise has a long-term cumulative effect on the immune system. Keep exercise light by doing things such as taking brisk walks in the early afternoon or by joining in on gym class with a friend – it is important for us to keep doing the things we love even in winter!
3. Sleep Well
Lack of sleep can have a serious effect on your immune system, suppressing its function and therefore making you more vulnerable to catching colds. Create a relaxing bedtime routine, such as listening to soft music or soaking in a warm bath. Avoid watching TV or using your computer just before bedtime and turn the lights down low an hour before you turn in for the night, as it will boost the release of melatonin in the brain making you feel more drowsy. Getting at least seven to eight hours a of good sleep per night is even more important than ever in winter.
4. Drink plenty of water
It is important to keep your hydration levels up in winter as dehydration not only makes flu systems worse, water helps in the production of lymph, which carries white blood cells and other immune system cells around your body. Staying hydrated is one of the best things you can do for your health, as water helps keep your digestive system functioning and helps to flush toxins out of your body. For an extra boost or if you find it hard to drink more water, add a slice of lemon or switch to green tea, which is also a great source of antioxidants.
What are some of the ways you strengthen your immune system in winter?