December 8

Boosting Your Immunity: A Year-Round Guide


As the seasons change, so do the demands on our immune systems. Right now it’s that time of year where colds and flu are creeping in, and so to get you prepped and on top of your health we wanted to email over our advice on how to protect your immune system.

As a bonus, this has a spillover effect to pretty much every area of your health, including your mood so it’s worth investing in!

Year-Round Immunity Practices:

Sweat It Out with Bootcamp SE16: Regular exercise is a cornerstone of a robust immune system. Join us for workouts that will not only keep you fit but also support your overall well-being.

Fuel Your Body Right: A well-balanced diet, rich in micronutrients such fruits, vegetables, as well as lean proteins, is key. Don’t forget the power of hydration – water keeps your system running smoothly.

Prioritise Gut Health: A healthy gut is linked to a strong immune system. Include whole foods in your diet as much as possible. Especially plant-based foods like fruits, veggies, nuts, and legumes, which are packed with micronutrients and fiber that help your body defend itself. Your gut microbiome is a major player in your immune system. You can help keep it healthy and happy by eating enough fiber as well as bolstering it with fermented foods like yogurt, sauerkraut, naturally brined pickles, and kefir!

Supplement Smartly: Support your immune system with supplements like Magnesium, Vitamin C, Vitamin D, and Zinc. A pro and prebiotic also go a long way for warding off colds and bugs. Consult with a healthcare professional for personalised advice.

Get shut eye: Sleeping less than 6 hours a night is linked to a higher likelihood of coming down with a cold. Did you know that in winter we need on average 2 hours more sleep a night for our recovery? Getting to bed before 11pm is also linked to maintaining a healthy heart, so aim for a good night sleep and to be in bed before 11pm.

Find time to relax: Long-term stress can create imbalances in the way your immune cells work and appears to even suppress the immune response. Make some time to stop and relax, reduce your use of electronics, get out the house for long walks and spend time in nature. Meditation is also proven to help reduce stress levels and can aid recovery.

Winter-Specific Strategies:

Embrace the Winter Sunshine: Even on chilly days, spending time outdoors exposes you to essential Vitamin D. Bundle up and catch some winter rays.

Stay Hydrated: Cold weather can be deceptively drying. Keep sipping water throughout the day to stay hydrated and support your mucous membranes.

Warm Up with Herbal Teas: Incorporate immune-boosting herbs like echinacea and elderberry into your winter routine. Warm herbal teas can be both soothing and protective.

Quick Recovery Tips:

Echinacea for a Rapid Rebound: At the first signs of sickness, consider supplementing with Echinacea. Known for its quick recovery properties, it can help lessen the duration of illness. Again always consult with your doctor before taking supplements if you’re on other medications.

Rest and Recharge: When under the weather, prioritize rest. Allow your body the time it needs to recover and come back stronger.

Hydration and Nutrition: Load up on fluids and easy-to-digest, nutrient-rich foods. Soups, broths, and herbal teas can provide comfort and nourishment.

Remember, your health is an ongoing journey and so many daily factors will contribute to your immune system over time. Be kind to yourself and even if you only put one thing into practice it’s one more positive thing to contribute. Stay well, stay strong, and let’s face the seasons ahead together!



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