How to build your immune system up to avoid winter colds and flu
With the colder months upon us, it’s that time of year where you can find your immune system being tested, not only with the extreme weather elements we can face but also with the colds and flu that are out in full force.
If your immune system is weak, you will be more susceptible to these infections. So this flu season, instead of hoping you can get through unscathed, here are some steps you can take to build your immune system and maintain your self-care through the colder months.
Eat a well balanced diet
Eat more whole foods, such as proteins, legumes, grains, nuts, seeds and plenty of fruits and vegetables. These nourishing foods will provide you with the natural vitamins and minerals you need to stay healthy and strong. Process foods that are full of refined sugars and artificial sweeteners, while tasty, can do you no favours when it comes to building your immune system.
As we know, regular exercise has many benefits. It lowers blood pressure, helps you to keep a healthy weight and protects against a wide range of diseases and illnesses. It also promotes healthy circulation, which has been said to help substances of the immune system move through the body more freely.
Get lots of sleep
In a time where lack of sleep is celebrated and worn as a badge of honour to showcase your commitment to your career – be different! Make it a routine to go to bed as early as possible, so your body gets plenty of time to rest and recuperate from your day. Research shows that chronic fatigue increases your chances of illness.
Manage your stress
Continuous high levels of stress lead to a depleted immune system. Incorporate activities like yoga, meditation, daily breaks at work, and walks in nature to help reduce your stress levels. Also, evaluate what is the source of so much stress is and look for ways to improve, reduce or avoid these situations – or people.
Drink lots of water
Drinking plenty of water is a great way to flush out any unwanted toxins from your body and keep it running as effectively and efficiently as possible.
Increase your Vitamin C intake
Increasing your Vitamin C intake during winter can also give your body the extra boost it needs. Vitamin C is high in antioxidants that help reduce the risk of infections. It can be found naturally in foods like oranges, grapefruit, green peppers, strawberries, broccoli and kiwifruit.
Wash your hands regularly
Your hands come into contact with everything and can pick up transferred germs regularly throughout the day. Habitually washing your hands can help avoid the transfer of these germs to you.
Get your daily dose of Vitamin D
Vitamin D helps keep your bones strong and muscles healthy. You can gain most of your required vitamin D levels by being outdoors for a few minutes each day.
Breathe in essential oils
Clear the air and your breathing with essential oils. An excellent essential oil to have around this time of year is our breathe blend. Combining eucalyptus, peppermint, lavender, tea tree, ginger, lemon, juniper and cedarwood, it is great for helping you and your family breathe easy – particularly when those sniffles start!
While it would be great to avoid being around anyone who is sick, unless you plan on staying at home for the next few months, it just won’t be possible! However, if you practice self-care this winter and action these tips above, you will give your immune system the fighting chance it needs to keep you healthy, strong and well through the flu season.
Need help building your immunity? Don’t wait for colds and flu take hold, contact me for a FREE 30-minute consultation to find out what you can be doing to support your immune system this winter.