When we’re feeling strong and healthy we can take our immune healthy for granted. Yet when the sniffles start we hope our immune system will pick up the slack. The colder months often make it harder to keep up with a healthy lifestyle. However your first line of defence is to choose a healthy lifestyle.
Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies. I’ve listed my top 8 tips for keeping your immune system strong as the seasons change.
1. Sunshine
Vitamin D is important in keeping your immune system ready to fight infections. When possible, get outside and soak up the sun. Foods that contain Vitamin D include oily fish and eggs, however the skin's exposure to sun produces the largest amount in the body. If you're not getting enough sun you can try taking a Vitamin D supplement.
2. Get your dose of Vitamin A, C and E to help fight off nasty infections
Vitamin A is a powerful antioxidant that helps rid the body of free radical waste that is produced during normal bodily functions. A deficiency can weaken the immune defences of the respiratory tract by damaging the mucous membranes that form a protective barrier against bacteria and viruses. Top food sources for Vitamin A are all orange and dark green fruit and vegetables (carrot, sweet potato, papaya, spinach, silverbeet etc).
Vitamin C is an antioxidant is responsible for keeping the number of infection-fighting white blood cells and antibodies needed to ward off bugs.
Vitamin E for an extra healthy immune system – this antioxidant has been known to improve upper respiratory immunity.
3. Minerals
Iron, zinc and selenium help nourish the immune system and cells active and healthy. Include mineral-rich foods such as. nuts, seeds, meat, fortified cereals, kale, broccoli, quinoa, and pulses.
4. Sleep
Getting enough sleep is one of the ingredients to keeping strong and healthy. Rest is important to keep your heart and other organs functioning correctly.
5. Exercise
Regular exercise promotes good cell circulation, improves mood, energy levels, heart health and prevents weight gain.
6. Water
Drink plenty of water in winter because your body needs just as much hydration as it does in summer. Drinking water can help maintain regularity and flushes out toxins.
7. Lay off the sugar
Refined sugars negatively impact the body's defence structure. Sugars increase inflammation and can damage your cells. Try to avoid refined sugars as much as possible. To curb a sweet craving, eat more foods with protein and fats to stabilize your sugar levels.
8. Try to minimize stress
When we're stressed, the immune system's ability to fight off antigens is reduced to make us more susceptible to infections. The stress hormone cortisol can suppress the effectiveness of the immune system.
Written By: Erin O’Hara. Erin O’Hara is the owner of Golden Yogi. She has a BSc in Physiology and BNatMed in Naturopathy. She has spent over a decade gathering knowledge and qualifications in health and wellness through; study, scientific research, personal illness, racing as a professional athlete, and an intrinsic passion for health naturally.
https://goldenyogi.co.nz/erin-ohara-naturopath