Boost your immune system
On colder days, with upcoming colds, flu and other illnesses, we must do everything in our power to avoid getting sick. Here's how you can prevent colds before they manage to take hold.
Eating well, exercising, and avoiding negative stress are essential to keep your immune system working well. So let's look at how you can support your immune system and balance its response to help you get and stay healthy.
6 golden rules:
Hydrate. Drink enough.
Exercise regularly and with sufficient intensity.
Limit negative stress.
Get enough sleep.
Take probiotics with food or supplements.
Eat a varied and balanced diet.
Hydrate
Start in the morning as soon as you wake up. Your body is dehydrated after sleeping for hours, so drink your first glass in the morning. The water should not be too cold; you can also add a little lemon. Lemon water helps the body eliminate toxins, boosts energy levels and stimulates metabolism so the body can eliminate waste. A glass of lemon water in the morning is an easy way to detoxify your body. If you find it challenging to drink enough water during the day (ideally, more than 8 cups throughout the day), try reminders to drink a glass of water before each meal. Decaffeinated hot tea can be counted as part of your daily water intake.
Regular, intense exercise training
Physical activity also contributes to a healthy immune system. It promotes good blood circulation, which helps the immune system to do its job more efficiently. It is a more intense exercise to which the body responds with positive changes in improved fitness and body composition.
Research has shown that regular exercise reduces stress levels, lower the risk of certain cancers, and upper respiratory infections (very important at this time of year), is anti-inflammatory and indirectly reduces the risk of cardiovascular disease and depression. It also has a positive effect on self-image and energy levels.
Relieve Stress
Daily negative stress can overload the immune system and affect the ability to maintain health. It is, therefore, important to take time for yourself. Take time each day to recharge your batteries. Self-care varies from person to person. Take time for reading, meditation, walking, a hobby or a massage.
Get enough sleep
Sleep is important for the health of the body and the brain. If you don't get enough rest, the number of natural immune cells decreases and the number of cells that cause inflammation increases. A good night's rest helps to strengthen the immune system. Adults should sleep seven to eight hours a day.
Eat a varied diet
A healthy diet is essential for a healthy immune system. A diet containing vegetables, fibre, protein and healthy fats can help you feel better and recover faster. Protein is also important for the body's recovery.
Some of the best foods for boosting the immune system contain probiotics, live bacteria and yeasts that support a healthy gut and digestive system. Probiotics are found in fermented and cultured foods. Look for the words "live active cultures" on the food label. Here are some foods that contain probiotics:
Kombucha (fermented, slightly sweetened black or green tea drink).
Unpasteurised sauerkraut and kimchi.
Yoghurt, kefir, lassi (yoghurt or buttermilk drink).
Tofu, miso, shoyu or tamari (a Japanese soy sauce) and tempeh (an Indonesian dish made from fermented soya).
Enjoy colourful foods that boost the immune system.
A healthy and balanced diet can help you maintain your well-being. Eat a rainbow of fruit and vegetables every day to get various nutrients. Reduce your intake of processed foods, sugar and non-nutritious drinks such as fizzy drinks and alcohol.
Turmeric Latte Recipe
A latte with immune-boosting antioxidants and anti-inflammatories:
A cup of warm milk of choice.
¼ teaspoon turmeric
¼ teaspoon cinnamon
¼ teaspoon ginger
½ teaspoon vanilla extract
1 teaspoon maple syrup or honey
A grind of fresh black pepper and 1 teaspoon of coconut oil to activate the active compound in the turmeric.
In the next article, we'll tell you more about a diet that is accessible to everyone but which can make a big difference to your health. Until then, you can browse through our old articles and visit our online shop to find one of the best antioxidants on the market, with a powerful anti-inflammatory effect.