How to Avoid Getting Sick This Winter Season

It's that time of the year when colds and coughs are at a high and everyone around us just seems to be sniffling and coughing. With bugs and viruses in abundance, and not to mention that we are still in the middle of a pandemic, how can you avoid getting sick this winter? I will be sharing with you some tips on how to boost your immune system naturally and which foods to eat for a healthy immune system. 

How to boost your immune system naturally

1. STAY HYDRATED by drinking lots of warm water and herbal teas. Your immune cells function much better when they are well hydrated. 

2. GET GOOD QUALITY SLEEP - I cannot stress enough how important sleep is. Your body is able to fight off infections quicker when you're alseep. A type of protein called cytokines are produced and released when we sleep. These proteins target infection and inflammation, allowing our immune system to do what it needs to. 

3. MOVE YOUR BODY - Regular exercise and movement (even if it's a light stroll) will help flush out any toxins from your body. It will also help to improve your circulation and stimulates your lymphatic system, enabling the antibodies and immune cells to circulate more efficiently around the body to detect and remove harmful bacteria and viruses. 

4. LOOK AFTER YOUR GUT HEALTH - Up to 80% of our immune cells are located in our gastrointestinal system. If you suffer with any gut-related issues such as bloating, constipation or IBS, your immune system may also be compromised.

5. LIMIT YOUR INTAKE OF SUGAR AND REFINED CARBOHYDRATES - It's never easy cutting out carbohydrates but try to reduce your consumption of foods like bread and pastries (as these are high in sugar). Sugar in any form has a negative effect on your immune system and can prevent your phagocytes (the cells that eat up the bad bugs) from working. 

Foods to boost your immune system

Try to avoid the carb-heavy, stodgy foods and instead try opt for other nutritious alternatives. This will be the best way to keep your immune system in check. I have listed below foods that contain essential nutrients to increase your antioxidant levels, reducing inflammation and providing immune-boosting minerals and vitamins. 

• Citrus Fruits, Kiwis 
• Kale, Spinach, Broccoli, Cabbage 
• Nuts and Seeds (Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds, Chia Seeds)
• Berries (Blueberries, Raspberries, Strawberries, Blackberries, Goji Berries)
• Garlic 
• Ginger 
• Turmeric

I hope you found this useful, feel free to leave a comment and let me know what you do to help boost your immune system. 

With love and stay healthy,

*Medical Disclaimer: The following content should not be used as medical advice or as a recommendation for any specific supplement or medication. It is important to consult your health care provider prior to starting a new medication or altering your current dosage.