As we enter the last third of the year (can you believe it’s September?!), we have to accept that the weather’s going to get colder, the mornings are going to get darker, and the colds and bugs are going to start doing the rounds again.
Although it’s fairly inevitable that we’ll all pick up a sore throat or snotty nose at some point, there are some simple things we can all do to improve our immune systems and keep us feeling tip-top through the colder months.
Here are 5 top ways to help your body fight off illness:
#1. Sleep
In an ever busier world, full of screens and devices, many of us are sleeping less than ever before.
But rather than watch ‘just one more episode’ in the evening, it’s prioritising sleep that can help keep our immune systems in great condition.
Ensuring that we get 7-9 hours of sleep each night, and try to keep some consistency around what time we go to sleep, can make a huge difference.
#2. Fruit and veg
It’ll come as no surprise that a healthy, balanced diet is key to a strong immune system.
This means making sure you’re eating plenty of fruit and veg, along with lean protein and healthy fats. These foods contain micronutrients that play a critical role in your immune system.
Studies have shown that we better absorb vitamins that come from real food sources, but if you’re deficient, it can be sensible to supplement with multivitamins or supplements.
#3. Stress
Our bodies are incredible things, right?
In fact, when our body predicts a stressful situation, it initiates a ‘stress response’ which is designed to help us handle things.
The problem is, one of the ways that response works is by suppressing your immune system – not good if you’re trying to avoid getting ill!
Obviously some stress can’t be avoided, but we can do things to try and reduce stress such as meditation, reading, or even talking time to get outside and ‘switch off’.
#4. Keep active
Exercise isn’t just good for your heart and lungs.
Studies have shown that just 30 minutes of moderate exercise can help stimulate your immune system and improve circulation (which helps transport immune-cells around your body)
Don’t worry, you don’t need to be running miles every day. Just a brisk daily walk could do the trick!
#5. Hydrate
I know, I’ve spoken about the power of hydration before, but that’s how important it is!
The fluid which carries infection-fighting immune cells around your body, called ‘Lymph’, is largely made up of water.
So if you’re dehydrated, it slows the circulation of lymph, which can affect your immune system.
So if you normally pick up every cough and cold that’s doing the rounds, try these 5 tips and give your immune system the help it needs.
