Winter is notorious for being the time of year when many people get sick. With it being cold and flu season, it’s important to know what you can do to boost your immune system. Here are some easy ways you can boost your immune system this winter:
Get plenty of vitamin C
The easiest way to get plenty of vitamin C is by eating fresh fruits and vegetables. Foods such as berries, citrus, kiwi, bell peppers, and dark green vegetables help strengthen our immune system and keep our body healthy because of their high vitamin C content.
Eat a balanced diet with whole foods
To make sure you get all the important nutrients, such as vitamins A, C, D, and E, minerals selenium and Zinc, and Omega 3s, focus on eating whole foods. Whole foods like legumes, whole grains, nuts and seeds, animal protein, and fresh fruits and vegetables will support your immune system. Superfoods like bee pollen and microalgae can give you an extra boost.
Additionally, there are certain foods you should be avoiding if you want to boost your immune system. Avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars. Eating too much of these foods could suppress your immune system.
Cook with herbs and spices
Onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric all have components that help to boost your immune system.
Drink plenty of water
Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated is one of the best and easiest things you can do for your health. For an extra boost, add a slice of lemon, which will provide extra vitamin C.
Get enough sleep
When you’re fatigued, your body can’t rejuvenate and strengthen itself when it’s at rest as well as it normally can. Chronic fatigue increases the risk of illness. If possible, sleep at least 7 to 8 hours per day with an afternoon nap (if necessary) and you’ll notice that you feel a lot better.
Eat your bacteria
Keeping a healthy digestive system is very important to keep a strong immune system. Probiotics are good bacteria that can be found in certain foods, such as yogurt, miso, raw sauerkraut, kefir, kimchi, and microalgae, as well as in the form of supplements.
Along with getting in shape, exercising has the added benefits of increasing our immune function, improving sleep quality, and making our bodies stronger.