Stay healthy throughout the season with these tips.
Since fall and winter are prime seasons for colds and the flu, it’s time to review the different options that help boost your immune system. Help fight off those unwanted viral guests by bolstering your body’s natural defenses!
Learn how to boost your immune system with these eight tips:
- Nourish your gut biome
- Focus on whole, unprocessed foods
- Hit your vitamin C and zinc targets
- Get a good night of sleep
- Exercise regularly
- Spend time in nature
- Spice (and herb) it up
- Get quality social time
As with all health-related matters, be sure to check in with your doctor before making any major lifestyle changes and continue to follow public health guidance in your area. Let’s explore how these tips can help you boost your immune system!
Nourish your gut biome
Science has been revealing more and more connections between our microbiomes and our overall health. Our good gut bacteria can make a significant difference to our immune systems. The best way to support a healthy microbiome is to eat a diverse variety of plant foods, including fermented foods like sauerkraut and prebiotic foods like fruits, veggies, and whole grains.
Focus on whole, unprocessed foods
Related to the above point, the healthiest foods for our microbiomes and immune systems are made of ingredients that are close to their natural state. In practical terms, that means you may want to pass on the potato chips, fast food, and ultra-processed microwave meals. Instead, stock your pantry, fridge, and freezer with fresh or frozen fruits and veggies, canned or dried beans and legumes, whole grains like brown rice, whole wheat bread, quinoa, and more. And sip on green tea for an extra boost!
Hit your vitamin C and zinc targets
Vitamin C and zinc are two of the big ones when it comes to immunity micronutrients. It’s a good idea to supplement these during flu season, in addition to getting them from your diet. For vitamin C, snack on citrus fruits, broccoli, bell peppers, and leafy greens. Nuts, seeds, legumes, lentils, and oysters are good sources of zinc.
Get a good night of sleep
Sleep is directly connected to our immune health and disease risk. If you find yourself staying up too late, tossing and turning, or frequently waking in the middle of the night, it’s time to revisit your sleep habits. Check out our tips for better sleep!
Exercise regularly
When it comes to overall health, the big three are nutrition, sleep, and exercise. They’re all important, so don’t skimp here if you can! Physical activity helps your immune cell circulation, reduces bodily inflammation, and supports a healthy heart. Since it’s winter, check out these ways to stay active indoors!
Spend time in nature
Humans aren’t meant to spend their whole lives indoors, and our bodies back that up. The more nature you have in your surroundings, the healthier you tend to be (and vice versa). You might not be going on nature walks as much in the winter, but the rest of the year, try to visit your local forest trails and nature preserves as much as you can.
Spice (and herb) it up
Including herbs and spices in your meals is a wonderful way to not only make your food more flavorful but support your immunity too! Check out these herbs and spices to add to your regular recipes.
Get quality social time
If you needed an extra reason to hang out with your friends, plan that family reunion, or just call someone up for a little banter back and forth, here it is! Strong social connections have actual physical, mental, and emotional health benefits, and improved immunity is one of them. Thanks, friendship!
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