Our favourite simple ways to boost your immunity and avoid colds and that flat feeling this chilly season.
1. Boost your diet
Eating foods that are high in vitamin C and polyphenols (to boost gut flora) will help keep your immune system strong. Fill your shopping basket with all the fruit and veggies! We love berries, beans, green leafy veg (especially broccoli), lemons, kiwifruit, capsicum as well as nuts, wholesome grains, spicy turmeric and green tea.
A great way to get the extra serves of fruit and veggies in each day is by juicing them. We recommend when making your own juices you go for balance. A simple rule we suggest when selecting ingredients and proportions: two-thirds vegetables and one-third fruit.
2. Balanced exercise, consistently
It's vital to keep your workout regimen up during winter, with many studies showing that a moderate level of regular exercise has a long-term cumulative effect on immune response.
Be mindful however and don't go overboard. Overly strenuous exercise can release the stress hormone, cortisol, in the body, which can weaken the immune system.
3. Connect often
Socialising helps strengthen your immune system by keeping you active and reducing your stress levels, so avoid the temptation to rug up on the couch all winter.
We love having friends over for a dinner party or rugging up in our favourite winter wears and heading out for a walk in the park with partners and puppies.
4. Stay fresh and clean
Frequent hand washing is one of the best ways to avoid getting sick and spreading illness as it limits the transfer of bacteria, viruses and other microbes. This is important during winter when we tend to cough and sneeze more frequently. Wet your hands and lather up with soap for 20 seconds to help remove germs and rinse well under warm running water.
5. Sleep well
Lack of sleep can have a serious effect on your immune system, making you more vulnerable to catching colds. Studies have shown that a lack of sleep can result in a substantial decrease in the white blood cells that help to fight infection in the body.
Creating a relaxing pre-bedtime routine the best way we have found to ensure a good nights sleep. Close down screens, keep lights low, take a bath, stretch out on your yoga mat, meditate and try to go to bed around the same time every day.
Need a little helping hand? Try our 'Do Winter Well' program.