Avoid getting sick this winter
It’s that time of year when coughs, colds, bugs and viruses are at a high. So here are some tips to avoid getting sick this winter by boosting your immune system naturally through lifestyle changes and the right foods to eat.
How can you boost your immune system?
Staying well in winter can help balance your mood (avoiding the winter blues) and keep you motivated and energised despite the cold days.
5 TOP TIPS TO BOOST YOUR IMMUNE SYSTEM NATURALLY:
Stay hydrated by drinking warming herbal teas and filtered water. Your immune cells function much better when they are well-hydrated.
Move your body – Regular exercise and movement (such as going for a walk, doing yoga / pilates) helps you flush out bugs from the body. It also improves your circulation and stimulates your lymphatic system, enabling antibodies and immune cells to circulate more efficiently around the body to detect and remove harmful bacteria and viruses.
Get good quality sleep – when you’re asleep, your body is able to fight off infections quicker. We produce and release a type of protein called cytokines when we sleep. These proteins target infection and inflammation, allowing our immune system to do what it needs to.
Avoid sugar – and refined carbohydrates like white bread and pastries (as these are also high in sugar). Sugar in any form has a negative effect on your immune system and can prevent your phagocytes (the cells that eat up the bad bugs) from working.
Improve your gut health – We all know now that up to 80% of our immune cells are located in our gastrointestinal system. So, if you suffer with any gut-related issues such as bloating, constipation or IBS, your immune system may also be compromised.
Dry Brushing – helps stimulate the lymphatic system (they system the removes toxins from our body and helps strengthen our immune system) . It also helps by detoxifying your skin by increasing blood circulation and promoting lymph flow/drainage which helps release toxins from the body . It is an excellent way to exfoliate dry winter skin and unclogs pores. (always brush up towards the heart).
Foods to boost your immune system
Add the following foods to your breakfasts, dinners, juice’s as they contain essential nutrients to increase antioxidant levels, reduce inflammation and provide immune-boosting minerals and vitamins.
Garlic, Ginger, Turmeric,
Citrus Fruits (Kiwi, Berries, Red Grapes,)
Spinach, Kale, Broccoli, Chard and Cabbage
Pumpkin Seeds, Chia Seeds and Sunflower Seeds
Goji Berries
Pumpkin seeds, sunflower seeds, almonds and chia seeds
Supplements to boost immune system;
Vitamin C stimulates the immune system and helps your body produce antibodies and white blood cells to fight off infection.
Vitamin A supports the the lining of your respiratory tract. It prevents bacteria and viruses from penetrating through and causing havoc in your body. Vitamin A also helps you produce antibodies to protect you against future infection.
Zinc is a key mineral needed for the production and function of your immune cells. With its antioxidant and antiviral properties, Zinc helps protect your cells and promote healing in the body.
Probiotics are “good” bacteria which help restore and maintain your gut flora to keep your immune system working optimally. If there is an overgrowth of harmful bacteria in the gastrointestinal system, your immune system is likely to suffer.
Vitamin D primes your immune cells to attack and ward off viruses and bacteria. A lack of Vitamin D can make you more susceptible to getting sick and autoimmune conditions.
(See my blog on Immune boosting foods to see what foods to eat that have all of the above vitamins)
For more top tips and help you make lifestyle changes that will last why not join me for my On-line Health Coaching Course this January. Full details on the workshop page.
Stay Healthy and Strong 😉
