Winter is upon us. That means we’re going to be feeling the strain as our bodies adapt to the changing season. It’s important to keep a strong and balanced immune system to avoid infections, so we can feel like the best versions of ourselves. Here, we have five top tips to follow to (hopefully!) stop you getting ill this winter.
Focus on your diet
Yes, it’s obvious, but having the right mix of vitamins and minerals really is essential for a strong immune system. And of course, this means ensuring our wonderful bone broth is a regular staple in your diet! It’s especially helpful because its high gelatin/collagen content supports gut health and its amino acids help reduce inflammation ensuring it’s running as smoothly as it should be. You need many nutrients, such as vitamins A, C, D and E, as well as minerals selenium and zinc, and Omega 3s, to support your immune system, so look to adding these to your diet in the form of lean meats and poultry and consuming dark, leafy greens such as spinach, kale and brussels sprouts.
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Increase that fluid intake
Increasing your water intake can do wonders for your body in multiple ways – and we still need plenty, even though summer is long gone. Not only does water help carry oxygen to your cells (ensuring that your body’s systems function adequately), it allows your cells to take in nutrients and supports the kidneys in expelling toxins and waste products. Therefore, your immune system is able to function at it’s very best.
Get more sleep
We know; it’s like the holy grail these days, but during cold and flu season, feeling run down and tired can compromise your natural defences, making you more susceptible to viral and bacterial infections. A strong immune system is one that has the ability to repair and restore itself while the body rests. So, make sure you’re counting as many sheep as you can each night. Your immunity will stay happy and healthy once it’s well rested. And, of course, having a delicious cup of our bone broth before you hit the hay should help your body unwind and de-stress.
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Try some light exercise
When you feel sickness coming on, a super-high-intensity workout isn’t a good idea, as hard training forces the body to do a lot of recovery at a time when your body needs all of its energy to try and fight off the oncoming sickness. For this reason, if you think you may be getting sick, switch to light-intensity exercise. Go for a walk or a hike (and take in the beautiful, autumnal surroundings while you still can) or, opt for some yoga if you want to keep out the chill.
Look after yourself
Spend time with your nearest and dearest; do things that naturally give you a boost and should the sun shine, go out and get that vitamin D. Reducing stress can also massively help strengthen the immune system. If you’re feeling too tense to wind down every evening especially, try implementing techniques like deep breathing, massage therapy or music therapy) to reduce cortisol and those keep up that immunity. There’s only one of you, so you deserve to be looked after as well as you possibly can.