Keeping your immune system healthy during the winter is key to staying well and preventing catching that cold or flu everyone else seems to get. When the temperature drops, our bodies naturally respond by increasing our production of immunoglobulin A (or IgA) antibodies that fight off bacteria and viruses so we don’t get sick. But stress, tight work deadlines, lack of sleep, and other modern-day factors can weaken our immune response and make it easier for viruses to take hold. This winter, give your body a boost by incorporating these tips into your day.
Eat a balanced diet.
A healthy diet is an excellent foundation for supporting your immune system all year round. Eating plenty of fresh fruit and vegetables, whole grains, legumes, eggs, fish, and nuts will help you meet your daily intake of vitamins and minerals that support immunity. Eating a balanced diet rich in vitamins and minerals will help you fight off colds and flu and support your general health and well-being. There is no evidence that increasing vitamin C intake can prevent colds. But a healthy diet will help you to stay well throughout the winter months by reducing your risk of deficiency, which can weaken your immune system.
While you don’t need to go all-out with a boot camp session every day of the week, moderate exercise is excellent for keeping your immune system healthy and strong all year round. A moderate exercise program, such as walking, gardening, or cycling, is recommended for at least 30 minutes daily. Anything that gets your heart rate going will help boost your immune system and reduce your risk of catching colds and flu. If you want to boost your winter workouts, phenomenal fitness supplements can help you support your body.
Top up with supplements
Many of the nutrients your body needs to keep it strong come from your diet. But the fact is that most of us don’t eat as healthily as we should. If you want your immune system to stay strong all year round, it’s a good idea to top up your intake of vitamins and minerals with supplements. Some of the vitamins and minerals that can help to boost your immune system with supplements include;
- Vitamin C – supports your immune system
- Vitamin D – boosts your immune system
- Vitamin E – works as an antioxidant and supports your immune system.
A daily multivitamin can provide vitamins and minerals that support your immune system and help you to stay well all year round.
Drink plenty of water
Water is essential for keeping your body healthy and hydrated. Not only does it help to flush out toxins and unwanted substances from your body, but it also aids in digestion and promotes restful sleep. Water is an excellent source of hydration, but it also helps to flush out toxins and unwanted substances from your body. First and foremost, water is essential to prevent dehydration in cold weather. Even if you’re not exercising, it’s necessary to keep hydrated.
Wash your hands more frequently
Keeping your hands clean is one of the best ways to prevent spreading infections, especially in winter when the cold and flu are rife. But did you know that not washing your hands can also weaken your immune system? While you may be rinsing your hands with soap in the bathroom, studies have shown that around 85% of people don’t wash their hands correctly in the kitchen. This increases your risk of spreading viruses and bacteria to your mouth, nose, and eyes. This is especially important if you have young children, as they are more susceptible to catching infections.
Keeping your immune system strong this winter can help you to stay well and avoid getting sick. Eating a balanced diet, exercising, and topping up with supplements will help you to stay healthy. It’s also important to wash your hands regularly and stay hydrated.