It’s that time of year again when we start to spend most of our time indoors. For many of us, autumn and winter are our favorite times of the year. But as the weather changes, so do our daily routines. We start spending more time indoors, which can lead to a decrease in immune health.

The good news is that you can do some simple things daily to help sustain your immune health throughout the cold months.

Here are a few tips:

Exercise daily

While there’s no need to do intense gym workouts daily, getting movement into each day helps keep your immune system strong. Exercise increases immune function and also promotes better sleep at night. Even if you just take a walk every day, you’ll be doing your part to keep your immune system strong.

Bask in the sunshine

Sunlight is vital for our overall health and well-being. It helps our bodies produce vitamin D, which is essential for strong bones and a healthy immune system. In addition, sunlight exposure can help to improve our mood and energy levels.

Keep your gut healthy

Along with fresh and wholesome foods, you should eat things that nourish the good bacteria in your gut. Yogurt, kombucha, kimchi, and sauerkraut are some fermented foods that fuel your gut with beneficial probiotics. As your immune system is mostly in your digestive system, keeping your stomach healthy is a great way to keep on top of your immune health.

Stop stressing

Stress weakens the immune system. By engaging in meditation, exercise, spending time with loved ones, or even participating in hobbies you enjoy, you can bust stress and feel more relaxed. This will go a long way to helping your immune system stay strong.

Balance your plate

Healthy foods are the way to a robust immune system. It would help if you aimed to eat as many different fruits and vegetables as possible, making your plate colorful and vibrant. With every meal, sneak more fresh produce in. Slide lettuce and tomatoes onto your sandwiches, throw berries on top of your Greek yogurt, snack on apple slices with peanut butter, and blend carrots, spinach, onions, and more into your pasta sauce to take in more nutrition each day.

Sleep well

Most people know they should get a good night’s sleep to stay healthy, but not everyone realizes just how vital sleep is for the immune system. During sleep, the body produces essential chemicals that help to fight off infection. In addition, sleep helps to reduce stress levels, which can also weaken the immune system. For these reasons, getting enough sleep every night is essential to keep the immune system strong.

There are a few simple steps that you can take to ensure that you get a good night’s sleep, such as avoiding caffeine and screens before bed and creating a relaxing bedtime routine. These steps can help keep your immune system strong and protect you from illness.

Don’t overwhelm yourself by making these changes all in one day. Instead, start pivoting your behaviors to follow these tips. In doing so, you’ll feel better than ever and have the energy and stamina needed to truly enjoy the best of life.

This year, experts have warned us to be ready for cold and flu season amid the coronavirus concerns. Ideally, the best thing you can do is boost your immune system to minimize or even prevent your chances of getting sick with any illnesses floating around.

The sooner you start boosting it, the more prepared it will be to take on intruders and keep you healthy.

Here’s what to do to be ready!

Fill your plate with nutritious foods

It’s so easy to fill our plates with tempting treats for the upcoming holidays. And indeed, while a slice of Mom’s best pie is worth the splurge, focus on filling the rest of your plate full of things that do your body good. Make use of seasonal fresh fall foods like winter squashes, pumpkins, nuts, and seeds. All in all, practice balance, so you still enjoy your favorite seasonal goodies while still eating nutritious-dense foods to keep your immune system healthy.

Focus on gut health

The more gut health is studied, the more obvious it becomes that we should be taking extra care to keep it healthy. Your gut and immune system work together, so keep your good gut bacteria thriving, and your immune system will stay healthier. You can eat naturally probiotic foods like yogurt or kimchi, or you can take a probiotic supplement. Be sure you’re eating enough fiber too, though, so that good bacteria can really thrive.

Sleep well

It’s not always easy, but when you make time to get deep sleep each night, it supports your body’s overall health. Your body completes restoration and cleansing rituals within your cells through these crucial hours. Plus, as you sleep, it can build up its army of white blood cells should it detect an intruding pathogen.

Get your exercise

Exercise boosts immunity, too, so don’t let colder weather get you down. Also, you’ll get the stress relief you need so you can strengthen your immunity in 2 ways. You don’t need a gym either — you can do exercises at home or, even better, get out there in the fresh air and enjoy the calming spirit of nature as you walk, jog, or run.

Find proper ways to handle stress

Along with exercise, letting go of tension in other ways is encouraged. Try meditation, yoga, journaling, or talking to friends and family to release that stress in a healthy way. The holidays bring a lot of pressure for many, so be proactive about this before the season hits.

Take care of your other conditions

Underlying health conditions can make it much worse for you should you get sick — whether it’s a cold, the flu, or even COVID-19. It’s time to make sure you get your checkup with your doctor to monitor your blood pressure and how all other health markers are looking. If you have an underlying condition, your doctor will advise you on protecting yourself in your particular situation.

Take care of your health every day, starting now. Doing so can help you from getting sick. And remember, if you do get sick, stay home and get better first!

Tired of cringing in fear every winter when a chorus of sneezes and coughs echo all around you everywhere you go? If you want to avoid getting sick, the best step you can take is to prevent it by boosting your immunity.

What are the typical immune-boosting tricks you use during the cold and flu months? Please drop me a comment below. Making a few tweaks all season long will help to keep you from becoming part of that chorus of sneezes and coughs and give you the energy to feel healthy and strong.

It’s as simple as knowing what to put on your plate.

 

– Peppers

Peppers are plentiful, and what’s more, they don’t need to be spicy for you to get all that vitamin C. Choose bell peppers to cut up and dip into hummus or use them to make fajitas. Yum!

– Citrus fruits

Craving something sweet? Serve up some citrus, and you can’t go wrong. It’s not just oranges and grapefruits, though. Squeeze lemons and limes into what you cook or use them to make homemade salad dressings for an extra boost. Mangos are also part of the citrus family. Try adding mangoes in as dessert this season for an extra boost and a delicious, guilt-free dessert.

– Blueberries

Blueberries have long been applauded for their superfruit status. They have a type of antioxidant known as flavonoids that can help keep your immune system strong, preventing damage to your cells. Add them to yogurt or oatmeal in the morning, toss them onto salads, or simply just snack on them when the mood strikes.

– Green Tea

Switch up some of that coffee and hot cocoa for green tea this winter. It has catechin, a potent antioxidant that is good for the immune system. Want it sweeter? Add a spoonful of raw organic honey or use it as a base for your smoothies.

– Mushrooms

If you like mushrooms, you’re in luck. They are full of vitamin D, something your immune system needs to stay healthy. Branch out and choose shiitake or reishi, which are revered in Asian culture for good health. Add them to your omelets, salads, use them as side dishes — the limits are endless.

– Cruciferous veggies

One way to fill up healthfully and keep your immunity thriving is to stock up on cruciferous vegetables. They have vitamins A, C, and E plus loads of fibers. Make a cabbage soup for a hearty and healthy meal or sauté some broccoli, cauliflower, or brussels sprouts as a side dish. Kale and bok choy are also a part of this family of immunity-boosting vegetables.

Aside from what’s on your plate, you can also make sure to take elderberry syrup daily as a preventative measure. Ginger tea is also another immune- boosting trick I like to sip on all winter long.

Ultimately though, the key to staying well when illnesses abound is to eat these foods that give your body the nutrients it needs to fight off any intruding germs and keep you healthy!