7 Ways to Boost your Immune System This Winter!

7 Ways to Boost your Immune System This Winter!

People seem to come down with a cold or flu when the seasons change. The dramatic temperature change can challenge your immune system but sometimes the temperature shifts permit a different group of viruses to flourish, and it’s the viruses that make people sick. 

Many studies show that rhinovirus and coronavirus are the two main agents of the common cold. Interestingly, they flourish in cooler weather. If your immune system is in overdrive then you are more vulnerable to viral contagions (e.g if you are more prone to hay fever, food allergies, autoimmune diseases, etc). 

Here are 7 Simple Tips to Help Strengthen Your Immune System This Winter: 

  1. Eat Vegetables in Season and a variety of colours. Did you know each different colour provides you with a different array of nutrients? That’s right, so make sure you include plenty of green, red, purple/blue, yellow/orange and white/brown fruits and vegetables in your diet every day. Humans are meant to eat seasonal. Fruit and Vegetables that are in season are the most nutrient dense and cost effective. 
  2. Look after your gut. Did you know that 80% of your immune system is in your gut? If your gut health is compromised then it will affect your immune system. Eat a variety of nutrients that are going to nourish your gut like fibre (oats, quinoa, chia seeds, millet, wholegrains, vegetables and fruit), probiotics and probiotics. Invest in a great probiotic supplement like Immunity Fuel . Add lots of fermented foods into your meals like sauerkraut, kimchi, miso soup, kombucha, etc. 
  3. Zinc and Vitamin C. Vitamin C is a strong antioxidant and zinc keeps the immune system strong. Foods rich in Vit C include citrus fruits, red capsicum, green vegetables, guavas and kiwifruit. Foods rich in zinc are red meat, seafood, pumpkin seeds, organ meats, nuts, vegetables and wheat germ. 
  4. Get enough sleep. Your body goes into full cell repair when you are asleep so if you are not getting enough or good quality then your immune system will be affected then we can be more susceptible to picking up bugs. 
  5. Exercise- Regular exercise promotes good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. Do some sort of movement everyday that gets your heart rate up.
  6. Herbs. Many antiviral herbs boost the immune system, which allows the body to attack viral pathogens. This can be even better than attacking specific pathogens, which antiviral drugs are designed to do, because pathogens mutate over time and become less susceptible to treatment. Some examples include elderberry, echinacea, calendula, garlic, astragalus root, ginger, liquorice root, oregano and olive leaf
  7. Lemon Water. Start your day with a glass of water and a squeeze of lemon juice before you have anything else. Lemon is great for the liver which is the main organ used in clearing out excess toxins in the body. Ensure you stay hydrated and drink at least 2 litres of water a day. Keep your fluid intake up by having herbal tea and making lots of vegetable soups. 

How do you boost your immune system? Comment below x

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Recipes

Thai Pumpkin Soup

Thai Pumpkin Soup

With just 5 simple ingredients, this Thai Pumpkin Soup delivers a curry and coconut flavor combination! This is ready in 10-15 minutes and is the best comforter on a rainy day. You can eat this as main meal if you add chicken/ tofu as an additional protein source. Ingredients (serves 4) 2 tablespoons red curry paste…

Slow Cooker Roast Chicken

Slow Cooker Roast Chicken

This recipe will be a family favourite! Slow Cookers are going to be your best friend throughout winter and the perfect kitchen appliance for people who have limited time to cook! The chicken is wonderfully moist and very simple. Carving the chicken is very easy as it just falls off the bone! You can serve…

Pina Colada Smoothie Bowl

Pina Colada Smoothie Bowl

This fresh, icy cold pineapple and banana smoothie bowl will satisfy those sweet cocktail cravings you get on a hot summer’s day! Pineapples are in season at the moment and are very cheap! They are full of Vit C, Manganese, fibre, antioxidants and high in anti-inflammatory properties. They’re a great addition to salads, stir-fry’s, smoothies…

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