10 Jul 9 Ways To Boost Your Immune System This Winter
Winter is well and truly here, so along with that comes the opportunity for virus to grab a hold of a run down immune system. So here are some tips for you to fight away colds and flus by getting your immune system in ship shape order. 80% of your immune system comes from your gut health, so pay attention to what you are eating and think about ways to improve digestive health in order to improve immunity.
1. Eat a real food that is right for your body.
Think about loaded up with micro nutrients, get your vitamins A, D and K, plus immune boosted C and E. Not only that your immune supporting minerals like magnesium, selenium and zinc. Eat balanced meals that contain good quality proteins, fats and carbohydrates. Eat fresh vegetables and fruit and then add in those nutrient dense superfoods like spirulina, bone broth, bee pollen or greens powders. Eating too many processed foods, sugars and preservatives effects your gut health, hormones and is going to suppress the immune system. Eat real nutrient dense low inflammatory foods.
2. Load up on vitamin C.
Your body needs vitamin C at this time of year especially. It helps to strengthen our immune system, support your adrenals and keep our body healthy. So add in foods which are high in vitamin C. Citrus, berries, kiwifruit plus loads of fresh vegetables.
3. Use herbs and spices.
Add spice and herbs to your cooking. Tumeric is incredible and reducing inflammation and therefore helping to support healthy immunity. Then add in other spices and herbs like onions, garlic, ginger, black peppercorn, cayenne pepper, curry, and chilli. As these all have ways of supporting digestive health and immune system.
4. Drink Soups
Add to your diet homemade broths and create soups from it. Broths are one of my favourite superfoods. Absolutely incredible for gut health and helping your immune system. If you were to do just one thing, it would be this. Keep a basic broth in the fridge and use it daily. Add your own herbs, spices and flavours. Use it as a nourishing snack, base of a sauce, stirfry or to cook your vegetables in.
Our body needs more sleep in the winter. Go with what nature is telling you, unwind earlier and get to bed earlier. The body rejuvenates, repairs and strengthens itself while you sleep. Allow it the time to do so, aim for 8+ hours.
6. Increase good quality bacteria
Given that 80% of our immune system is located in our digestive system. Probiotics are source of good bacteria that help to repopulate your gut with good quality bacteria. Add to your diet fermented foods like kombucha, sauerkraut, yogurt, kefir, kimchi and if you take supplements make sure its a good quality one.
Exercising boosts your immune function, increases energy, improves mood, improves sleep quality and makes our body stronger. Make sure you move your body daily even when theres a storm outside.
8. Soak up some sun.
When the sun is out, get out! Vitamin D is important to strengthen our immune system, aim to walk and or get outside as much as you can through winter.
9. Drink green juices daily
Add to your diet freshly made green juices as a way to load up on more nutrients. Fill it with fresh ingredients and boost your bodies ability to absorb and assimilate the nutrients. Think colour and vibrancy.
Photography – By the fabulous Katie Horrocks