If the weather was anything to go by this week winter is well and truly here which means the flu and cold season is upon us. Therefore it’s important to boost our immune system to stay protected during winter.

 So here are a few tips to get our immune system in top shape and get ready to fight the flu season:

Eat healthy and eat for immunity

A well-balanced diet is one of the best ways to boost your immune system naturally. And while it might be tempting to turn to the convenience of immune support supplements, nothing compares to a whole (i.e. unprocessed) food diet that includes plenty of fresh fruits, vegetable and immune boosting foods. For the kids and you, try the G-Bombs:

  • G - Greens like spinach, kale, broccoli, bok choy and brussels sprouts.

  • B – Beans, peas and lentils.

  • O - Onions, garlic, leeks, chives and shallots.

  • M - Mushrooms

  • B - Berries – strawberries, raspberries, blackberries and blueberries.

  • S - Seeds – chia, pumpkin, sesame, hemp, flax, walnut and almond

Take the time to de-stress

Stress is kryptonite to immunity health because cortisol (the stress hormone) actively suppresses and weakens our immune response. Also, when stressed, we are more likely to eat unhealthy and not sleep well. The following things are recommended in being able to manage stress:

  • Take regular short breaks whilst working

  • Try deep breathing. A common method is 4-7-8 method - breath in for four seconds, hold for seven, and exhale for eight, and repeat up to four times.

  • Meditation apps such as calm are beneficial

 Get moving everyday

Exercise plays an important role in immunity health and can help activate our immune system to find and fight off pathogens like viruses and unhealthy bacteria. It doesn’t matter if you’re walking, cycling, swimming, or even having a dance battle with the kids, what’s important is to get up and moving. Ideally, you should aim for at least 30 minutes of moderate physical exercise five days a week (or roughly 150 minutes a week), in order to start seeing these benefits.

Don’t forget the basics

Basic hygiene practices will continue to be your best line of defence so it’s important to keep up regular and through washing of hands as well as following the bent elbow rule for sneezing and coughing.

Source: nib