5 Tips for Building A Strong Immune System
We may still be enjoying some warmer weather, but it’s always good to start thinking about how we can build our immunity ahead of the autumn.
This is the time of year when we start to pick up bugs, feel under the weather and lacking in energy – so doing simple things to avoid illness is key!
1. Hydrate, hydrate, hydrate
Dehydration can cause us issues all year round, but a lack of hydration in autumn and winter can have effects on the body’s capability to manage illness and will hinder recovery if you do get sick.
Aim for at least 1-1.5 litres of water per day. Remember that water intake is different to fluid intake – coffee and tea will dehydrate us too so actual water intake is essential.
2. Keep it fresh
In the colder months we start to crave comfort food, meals that are heartwarming but not always providing us with all the nutrients we need to boost the immune system.
Try to keep your diet as varied as possible and include a real mix of fruits and vegetables in each meal to ensure you are fueling your body with adequate vitamins and mineral. Including immune boosting foods such as berries, leafy greens and citrus foods is also a big plus!
3. Supplement where necessary
Whilst we encourage trying to get the majority of the vitamins and minerals you need through your diet, it can sometimes be necessary to supplement where needed.
A good example is vitamin D, which most of us are low in year round, a daily vitamin d supplement can help keep energy levels higher and reduce fatigue. If you are considering taking supplements recommend talking with a relevant health professional first.
4. Prioritise Sleep
We all know how debilitating it can be trying to get through the day on a lack of sleep and in the winter this can make us more vulnerable to illness.
We highly recommend trying to prioritise sleep where you can, maybe going to bed slightly earlier or taking more time to rest on your days off. The less fatigued the body is, the stronger our internal systems will be!
5. Listen to your body
It’s important to recognize when your body might need more rest time or may need to adjust the type of exercise you are doing. If you feel tired or stressed, maybe opt for a yoga class instead of a gym workout.
If you want to get the energy levels up but keep intensity low, opt for some gentle cardio rather than a full blown HIIT workout. Don’t be afraid to change routine – listening to the body is essential for staying well!
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