As we approach the colder months, it's essential to strengthen your immune system to ward off seasonal illnesses like colds and the flu. Here are five effective ways to boost your immunity and stay healthy during autumn and winter.
Eat a Nutrient-Rich Diet: Focus on whole foods that support your immune system, a balance of fruits and vegetables rich in vitamins C, D, and zinc such as Citrus fruits, leafy greens, garlic, and ginger - all great options to include in your meals. I love fresh ginger in hot water every morning which is anti-inflammatory and energising.
Get Plenty of Sleep: Sleep is essential for immune health. Even if you have your nutrition and exercise in great shape, it may not be effective if your sleep is off. Sleep helps your body repair and strengthen its defences while you rest, so aim for 7-9 hours of quality sleep each night. I recommend creating a bedtime routine that helps you relax before sleep, such as dimming the lights, avoiding screens, and reading a book to improve sleep quality. Check out my free sleep guide for more information.
Move your body: Regular exercise helps promote circulation and boosts immune function. Even low-impact activities like walking, yoga, or light stretching can help keep your immune system strong, especially getting outdoors in nature helping to increase the gut microbiome. Try to get at least 30 minutes of exercise, five times a week. Even if it is only walking outdoors. Do what brings you joy.
Manage Stress: Chronic stress can weaken your immune system, so try to incorporate stress management techniques such as meditation, deep breathing, or journaling to help keep your body strong. Perhaps try taking five minutes a day to practice mindfulness or deep breathing exercises to help reduce stress.
Stay Hydrated: Proper hydration is key to supporting your immune system. Drinking water helps flush toxins from your body and keeps your cells functioning properly. Try to drink first thing when you wake and throughout the day until your urine runs clear, which is a true test of hydration.
Supplements: most of us are vitamin D deficient and especially in Winter when we had reduced sunlight. Consider taking a supplement and discuss with your GP before doing so. Other supplements to consider: a multivitamin with zinc and magnesium citrate.
Let’s not overcomplicate things, by simply eating a balanced, nutrient-rich diet, getting enough sleep, staying active, managing stress, and staying hydrated, you can give your immune system the boost it needs to stay healthy throughout the Autumn/Winter seasons ahead.
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