As we head closer to winter and the temperatures get colder, we can become more susceptible to seasonal illnesses such as colds. So it’s a key time to ensure our immune systems are ready. In this post we consider 7 simple ways to boost your immunity.
1. Movement
Daily movement can be considered as one of the best ways to improve your immune system. Movement increases blood circulation and lymphatic drainage. Aim to move your body for at least 30 minutes a day. Hit the gym, go for a walk, do some yoga, whatever gets you moving!
2. Vitamins
You may not be getting all of the vitamins you need from your diet alone. Taking vitamins can be a simple way to strengthen your immune system. The vitamins that help to keep our immune system working well include vitamins A, B6, B12, C and D as well as copper, folate, iron, selenium and zinc [1].
3. Diet
Inflammation leads to illness. Try to avoid or limit your intake of inflammatory foods such as those that are highly processed, sugary and fatty. Focus on increasing your consumption of health boosting foods like vegetables (especially dark leafy greens) and fruits (particularly berries).
4. Gut microbiome
This ties in to the previous point on diet, as a healthy gut microbiome has been linked to the health of our immune system. Some foods are known to be important for the gut microbiome, such as high fibre foods (nuts, seeds, legumes, vegetables and fruits) and fermented foods like kefir and live yoghurt [1].
5. Alcohol
Drinking alcohol can contribute to inflammation and a weakened immune system. Give your body a rest from the harmful and detrimental effects of alcohol by abstaining or reducing your drinking for a period of time. You could try setting a target to go without drinking any alcohol for a week, a month, or longer.
6. Sleep
Melatonin, commonly known as the sleep hormone, has been shown to be a powerful antioxidant [2]. Melatonin is released during sleep, and deep sleep is when your body repairs and replenishes itself. Aim for 8 hours good quality sleep a night.
7. Stress
Stress plays a major role in our health and immune response. Chronic stress releases cortisol, which studies have shown can impact on your immmune strength [3]. Find ways to reduce or manage your stress. This could be deep breathing, taking a walk outside, meditation, or listening to relaxing music.
References:
2. https://www.nature.com/articles/s41419-019-1556-7
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
The content in this post is for information only and should not replace medical advice or care. Please check with your GP or healthcare professional before trying any treatments or remedies.
Photo credit: Pexels / Any Lane