6 Tips to Boost Your Immunity

December 1, 2020

The best way to stay healthy is to reinforce your resistance to germs by following these 6 Tips to help Boost Your Immunity and keep your defences strong.

female making a heart sign on her stomach

If you want to take extra care of yourself over the festive season and beyond follow these simple tips.

Tip #1. De-stress

Stress can actually increase your susceptibility to the common cold. This is because part of your body’s response is to suppress your immune cells and when this happens you can’t respond as effectively to an outside intruder such as a virus.

It’s not just major stressors, such as a divorce or death in the family, that have this effect, minor nagging annoyances that don’t go away can also negatively affect your immunity.

Tip #2. Extra Zzzzz’s

We know the importance of sleep has on our general health and one of its roles is improving our immunity. Sleep gives our body time to regulate and  repair our immune system. In fact, studies have shown that sleep-deprived patients actually have weaker immunity.

To ensure you’re getting enough sleep each night, make an effort to go to bed earlier, instead of hitting the snooze button in the morning. If your life is crazy busy set an alarm on your phone so you know when its time to start getting ready for bed.

Tip #3. Love your Gut

Did you know that as much as 70% of your immune cells can be found in your gut. And right along side them, the flourishing world of gut bacteria. 

We’re discovering more and more about how the two interact, with researchers now believing that your gut bacteria actually communicates with your immune cells, letting them know when to mount an attack on invaders.

Treat your gut well by eating whole, unprocessed foods. And to give it an extra boost, add probiotics. According to new research, supplementing with these good-guy bugs may actually help prevent colds. Go for probiotic-rich foods, such as Greek yoghurt and fermented vegetables like kimchi.

Tip #4. Eat for Immunity

Look to food as a pharmacy.  Eating the right foods will build your immunity. The go-to immunity booster Vitamin C, has been shown to shorten the length of the common cold. And citrus isn’t the only good source…capsicum, kiwi fruit and dark leafy vegetables also pack a punch. 

Zinc is another immune booster, also shown to shorten the stay of your sniffles. Food sources like beef, seafood, beans nuts, dairy products and spinach are all good sources.

Tip #5. Practice good hygiene

Though not a direct immunity booster, simple steps such as hand washing – can help to keep bugs at bay. Ensure you wash your hands for 20 a minimum of seconds to get rid of germs which sounds like a short time but it is actually longer than you think. 

Practice proper sneezing etiquette. If you don’t have a tissue handy, sneeze into the crook of your elbow – never your hand.

6. Get moving

Exercise is important for every part of your body and that includes your immune system. There has been plenty of research on how staying active can help keep colds and flu at bay. 

In fact, compared to their inactive peers, active people report fewer colds and have been shown to take fewer sick days during the winter months. 

To amp up your immunity aim for 30 minutes of aerobic exercise five times a week. 

Your commitment to good health starts by introducing these 6 tips to help build a strong immune system.

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