Simple Tips To Boost Your Immune System This Winter

To help you try prevent catching a seasonal cold or flu this winter, here are a few tips to boost that immune system and keep it in top shape.

Do Some Exercise

For a fit and fighting immune system, incorporate some moderate exercise into your daily routine. Be careful not to overdo it though, as intense workout sessions can do the exact opposite – suppress your immune system. You can take a brisk walk or jog around the block during the permitted 06:00 – 09:00 during lockdown or do cycling if you have a stationary bicycle at home. Aim to get at least one and half hours of exercise a week. Looking for something more challenging? Look at our list of at-home workouts. Also, you can join Sweat 1000 and gain UNLIMITED access to their LIVE and saved workouts on @sweat1000live with a membership fee.

exercise woman tying her running shoes sitting on the floor

Get Your Zs

Sleep and your immune system go hand in hand, and if you’re not getting enough sleep each night, you’re increasing your chances of catching a nasty flu! Get at least seven hours of sleep each night. Teens require eight to ten hours and younger children need up to 14 hours. Struggling to fall asleep? Consider these quick tips:

  • Avoid taking naps during the day. We know napping is the ideal solution when there is nothing else to do during lockdown, but why not spend the time starting a new hobby?
  • Stop playing with your smart phone at least an hour before bed.
  • Drink a cup of chamomile tea before bed. Chamomile is calming and is known to be a sleep inducer. So, why not give it a try?
  • Practice some meditation to calm down before bed.

individual asleep on sromach in bed with white linens

Drink Water

Drinking enough water daily is essential for overall health. So naturally, this is absolutely essential in supporting your immune system. Drink two litres of water a day, or follow the 8×8 rule – eight glasses of eight ounces (roughly 240ml). If plain water is getting boring, spruce it up with some flavour! Slice up a selection of fruit and place them in a jug full of water and let it infuse overnight.

water poured into a glass

Make Nutrient-Rich Meals

Ensure your diet is full of nutrient-rich, whole foods. Include a lot of fruit, vegetables, seeds, nuts and legumes in your diet as they contain antioxidants that may give you an upper hand against colds and flus. Another must to add to your diet is garlic! It’s believed to have antiviral and antibacterial qualities that fight off colds. Get all the goodness you need to build a strong immune system this winter by trying out one of these smoothie bowl recipes.

smoothie bowl filled with fruit

Lower Stress

Stress is part of our every day lives. It’s something that we all have to deal with. Not only is it not good for our overall health, but it also lowers the effectiveness of the immune system. This is why it is important to learn how to lower your stress levels. This is where you can get creative. You can start by doing the things you love like reading, painting, crafting, exercising, journaling, doing some yoga or meditation. Or, how about drawing the perfect bubble bath?

bath salts with scrub brush and orchid with candles in the background

Take Vitamins

Support your immune system by taking supplements. A few options that are great at helping combat the seasonal sniffles are Vitamin C, Echinacea and Vitamin B12. Take these daily and you’re sure to build an immune system made of steel! Vitamin C and Echinacea taken daily can help reduce the duration of colds and Vitamin B12 is important in white blood cell production, which is essential for a fit and fighting immune system. Also, consider taking a daily multivitamin.

vitamins and fruit on a white table