By Amy Wilson
Winter is coming, this might be your signal to get cosy and watch ‘Game of Thrones‘, but it should be a reminder to protect your immune system. The immune system is a complex network of organs, and while they can function by themselves, winter is a time for frequent viruses that can put our overall health at risk. Making sure that our immune system is protected is easier than it sounds. It’s easy to neglect our health and wellbeing when we are so busy during the holiday period, but these small tricks that can help prevent weeks of illness throughout winter.
As we settle into a world where COVID is a lingering reality, there has never been a more important time to care for our health. In this post, we will share some actionable tips and tricks to keep illness at bay and maintain a strong and healthy immune system. Hot chocolates by the fire are certainly better spent feeling happy and healthy. Take a look at the following suggestions:
1. Citrus Infusions
When winter arrives, we think of hot, vegetable stews and soups to keep us feeling toasty. With this many of us neglect the importance of keeping fruits within our diet, especially citrus fruits. Fruits such as grapefruits, oranges and lemons are high in vitamin C and offer a powerful antioxidant property which is essential for a healthy immune system.
Eating fruits during winter can be as simple as pairing each meal with a fruit of your preference, or a great hack would be to create a fruit smoothie with all of the immune system-boosting elements we need during the winter. For example, lemon and ginger shots are very effective in fending off the flu and rebuilding the immune system.
2. Spice Up Your Meals
For those of you who love spice, you are going to love this one! Spicy foods are great to eat during the winter months. Not only are they delicious and bursting with flavor, but they also help to clean out your sinus passages when you are dealing with blocks. This might include eating curry which usually contains ingredients such as turmeric, ginger and garlic, or simply adding chillies to your meal can also achieve this same anti-blocking sensation. All of these ingredients also have anti-inflammatory ingredients which is essential to have when preparing to build your immune system against nasty winter illnesses.
3. Hydrate with Herbal Teas
Throughout winter, you should make sure you are still drinking the recommended amount of 2 liters of water a day. This can get boring at times, so instead of drinking your traditional English tea for a break, swap it for herbal tea for immune system-boosting benefits. Choose from Chamomile, echinacea, peppermint teas and more that are known to offer soothing and hydrating properties.
Often we are so cold in winter, we forget the importance of staying hydrated. Drink up, and try herbal teas for an extra remedy to keep you feeling your best. Incorporate herbs for lung health into your winter routine as one of the simple hacks to protect your immune system, such as hydrating with herbal teas, to support respiratory wellness during the colder months.
4. Prioritize Quality Sleep
During winter, there is nothing better than the feeling of staying snuggled in bed when it’s frosty outside. The quality of sleep we receive is directly correlated with the strength of our immune system. Although staying in bed is what we want, you might find that your sleep is disrupted, or you simply do not get enough hours before you have to get up and go to work. The key to a good sleep routine throughout the year is having a good bedtime routine. Take a hot shower or bath to relax your muscles, have herbal tea, and do activities such as reading to help your mind drift away.
5. Embrace the Cold Outdoors
It might be cold outside, but that is no excuse to neglect your normal exercise regime. Even if working out is not your thing, taking a daily brisk walk is essential to stay healthy. Surprisingly, exposure to cold temperatures can stimulate your immune system, which is exactly what we need during the winter months. This can naturally activate your body’s natural defense systems.
6. Mind-Body Connection
Mental health can also have an effect on your immune system during the winter months. Seasonal depression is normal, however, taking the steps to tackle this is also important. Engage in activities that promote overall well-being, such as yoga or meditation. Stress can hurt the immune system, so finding ways to relax and unwind is essential for maintaining optimal health.
7. Stay Active Indoors
Don’t let the winter chill keep you sedentary. Find indoor workouts that you enjoy, whether it’s dancing, yoga, or home exercises. Regular physical activity contributes to overall health, including a robust immune response.
8. Keep Your Diet Balanced
Last and certainly not least, keeping a balanced diet is essential for a healthy immune system. Winter treats such as chocolate and large meals are what we are drawn to, but they should all be done in moderation. Make sure your diet consists of high-fibre foods such as vegetables, and if you are considering drinking, make sure this is also done in moderation. Alcohol can weaken your immune system if drunk in large quantities, so opt for ready-to-drink cocktails with low percentages.
Boost Your Immune System This Winter
As winter unfolds, we all can benefit from taking proactive steps to safeguard our immune systems. By incorporating these essential hacks into your routine, you can enhance your body’s natural defense mechanisms and embrace the season with confidence and good health. Remember, small, consistent changes can make a significant impact on your well-being.
