How to Boost Your Immune System This Season

Winter is coming…

With cold and flu season upon us, it’s time to think about extra ways to support and strengthen your immune system. Here are a few ways to help boost your immunity and maintain robust health during these challenging dark, winter months!

1. Stay on top of your Healthy Lifestyle Habits:

• Sleep: Encourage a regular sleep schedule with 7-9 hours of quality sleep per night, as it helps to repair and regenerate the immune system.
• Movement and Exercise: Regular physical activity increases blood circulation and has an anti-inflammatory effect that aids immune defenses. Sweating is also a great way to release toxins.
• Hydration: Drinking enough water is essential to keeep all your systems functionaing optimally this time of year.
• Stress Management: High stress levels can weaken the immune response. Things like practicing mindfulness, getting out into nature and breathwork can keep stress in check.

2. Focus on Key Nutrients for your Immune Health:

• Vitamin C: A strong antioxidant that supports the immune system. Citrus fruits and veggies are sources but it could be worth exploring ascorbic acid which is just pure vitamin c in powder form.
• Vitamin D: Strengthens immune function – and thanks to UK weather, many people need supplements!
• Zinc: This mineral helps develop immune cells and enables them to communicate effectively. Meat, seeds, nuts, dairy, and eggs provide zinc naturally, but supplements can fill any gaps.
• Selenium: This mineral regulates inflammation and boosts immunity. Brazil nuts, seafood, and whole grains provide excellent natural sources.

3. Using Proper Gut Health to Boost Your Immune System:

• Prebiotics and Probiotics: The best way to support a strong immune system is with a healthy gut flora. Prebiotics (found in foods like garlic, onions, pineapples and green bananas) feed good bacteria, while probiotics (found in foods like kefir, kombucha and other fermented foods or supplements) add to the beneficial bacteria in the gut.
• There is a strong connection between gut health and brain/mental health. Additionally, winter depression is a thing… A healthy gut (plus supplementing vit d) will help keep your mental and emotional state balanced.

4. Other Supportive Supplements:

• Bone Broth: You’ll hear me go on about this a lot… It is packed with vitamins and minerals, has anti-inflammatory effects and can help improve bone and joint health due to its amino acid and collagen content. Total all-rounder.
• Echinacea: Known for its ability to prevent and ease cold symptoms.
• Elderberry Extract: High in vitamins and antioxidants and has been shown to reduce the duration and severity of colds.
• Astragalus: A herb used in traditional Chinese medicine that’s known for its immune-boosting and anti-inflammatory properties.
• Raw Apple Cider Vinegar: Antimicrobial and antioxidant effects. Also feeds gut bacteria and aids any digestive issues.
• Adaptogenic Mushrooms: These allow your body adapt to physical, chemical, and biological stressors. So many benefits!

5. Immune Supporting Shot or drink

Begin your morning by boosting your immune system with this zesty tonic. Furthermore, you can adjust the sweetness and intensity to your liking with these simple ingredients:

1 TBSP Raw Apple Cider Vinegar
1 TBSP Lemon Juice
Pinch of Turmeric powder
Thumb size piece of Raw Ginger, minced
Pinch of Sea Salt
Mix with Apple or Orange juice to taste

Local supermarkets are now selling their own versions of ginger and turmeric shots for ease.

6. Fire Cider Recipe

This potent traditional folk remedy is known to help ward off winter ailments. The fermentation process takes about 4 weeks, so it’s best to prepare it in advance:

Basic Ingredients:

• 1/2 cup fresh grated ginger root
• 1/2 cup fresh grated horseradish root
• 1 medium onion, chopped
• 10 cloves of garlic, crushed
• 2 jalapeños, chopped
• 1 lemon, zested and juiced
• 2 tablespoons dried rosemary
• 2 tablespoons turmeric powder
• 1/4 teaspoon cayenne pepper
• Raw apple cider vinegar (enough to cover)
• Raw honey to taste (added after straining)

Final Advice on How to Boost Your Immune System this Winter

In conclusion, supporting your immune system requires a holistic approach combining nutrition, lifestyle habits, and targeted supplementation. Remember that everyone’s needs are different, so it’s essential to listen to your body and adjust accordingly.

Finally, while these strategies can help fortify your immune system, always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

Author: Shez Pace, Personal Trainer