5 STEPS TO BOOST YOUR IMMUNE SYSTEM IN THE WINTER
Winter is the cold and flu season, so it’s important to know what we can do to keep a strong and balanced immune system to stay healthy and avoid infections.
1. Eat a balanced diet with whole foods.
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. Focus on eating whole foods, such as quality animal protein (if you’re an omnivore), legumes, whole grains, nuts and seeds, as well as plenty of fresh fruits and vegetables. Superfoods such as bee pollen, camu camu, reishi mushroom, and micro algae can give you an extra boost.
Avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars. Eating too much of them suppresses the immune system.
2. Get plenty of vitamin C.
Fresh fruits and vegetables are our best sources of vitamin C, which help to strengthen our immune system and keep our body healthy. Great food sources of vitamin C include berries, citrus, kiwi, bell peppers, and dark green vegetables.
3. Use herbs and spices.
Cook with onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric. They contain components that help to boost our immune system.
4. Drink plenty of clean water.
Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated is one of the best things you can do for your health. For an extra boost, add a slice of lemon, which will provide extra vitamin C.
5. Get 7 to 8 hours of sleep a day.
Chronic fatigue is known to increase risks of illness. The body rejuvenates and strengthens when it’s at rest. If you can, sleep 7 to 8 hours a day, and if needed, take an afternoon nap. Your body will thank you.
