7 Ways to Boost Your Immune System!

Here's how to boost your immune system in 7 easy steps!

Winter has long been associated with an increased incidence of colds and flus and if you're able to boost or at least support a healthy immune system the likely of getting a cold or flu is significantly reduced. In this article we will cover 7 ways to boost your immune system so you can reduce your risk of getting affected by colds and/ or flus this winter!

Boost your immune system step 1. Improve your diet

What you eat on a regular basis plays a key role in your overall health and well-being. Therefore, in order to optimise your immune system and keep it strong you must eat well.

This means you should make an effort to eat more fresh fruits and vegetables, lean meats, nuts, seeds, unprocessed oils, legumes, whole grains, etc. These foods are high in the vitamins, minerals, antioxidants and phytonutrients (nutrients from plants) that your body needs in order to maintain a strong, healthy immune system.

Boost Your Immune System

Protein is particularly important because it is used to make antibodies to fight bacteria and viruses. Good sources of protein include: lean red meat, chicken, fish, eggs, needs, seeds, legumes, cottage cheese, and protein powder.

Another way to improve your diet is to moderate your alcohol intake. Excessive alcohol consumption is strongly correlated with a suppressed immune system.

Boost your immune system step 2. Sleep well

Since your body goes through the processes of repair, recuperation, recovery and re-building when you're sleeping at night, if you want to boost your immune system during winter to help fight off colds and flus, it is important that you have good quality sleep as much as possible. There are several ways to improve your sleeping habits, here's just a few:
  • Make your bedroom as dark as possible
  • Keep all electronic equipment at least several metres away from your body and turn off your electric blanket at the wall if you use one
  • Ensure you stay at a comfortable temperature during the night
  • Ensure your last meal at night is a high-protein, low-carb meal
  • Don't eat anything several hours before bed
  • Try to go to bed a few hours before midnight
  • Minimise any external noise (perhaps use ear plugs if need be)
  • Consider taking a glycine supplement before bed (around 3,000mg has been shown to improve sleep quality)

  • Boost your immune system step 3. Exercise regularly

    Exercising regularly has been shown to have an overall positive impact on your immune system; it boosts white blood cell production. However, over-training, training too hard, too often or for too long, can have a negative impact on your immune system so it is important to moderate the amount of exercise you do.

    Boost your immune system step 4. Wash your hands

    Even though this recommendation doesn't boost your immune system directly, it can still help to reduce your chance of getting a cold or flu. Washing your hands several times a day can significantly decrease the amount of viruses on your hands, making it less likely that the viruses will get into your body.

    Boost your immune system step 5.
    Take immune-boosting supplements

    Boost your immune system with antioxidants like green tea There are a range of supplements that have have a positive impact on the immune system either directly or indirectly.

    Antioxidants from fruits, particularly berries, and vegetables, particularly garlic, onions and mushrooms, as well as herbs like, cloves, and herbal teas like green tea, all possess bioactive compounds that have anti-microbial, anti-viral and anti-bacterial properties.

    If you have difficultly consuming all of these foods on a regular basis it may be easier for you to obtain the immune-enhancing benefits they offer by taking them in supplement form.

    Boost your immune system step 6.
    Reduce your stress levels

    Stress has been shown to have a detrimental effect on the immune system. The body releases the hormone cortisol in response to stress and cortisol has a damaging effect on the cells involved in the immune response.

    Therefore, finding ways to reduce your stress levels can go a long way in keeping your immune system strong and functioning well.

    The easiest ways to reduce the impact of stress on your body is to use breathing techniques, relaxation strategies or simply take natural stress-reducing herbs, like rhodiola, which is contained in BCN Health's Rhodiola Advanced.

    Boost your immune system step 7.
    Improve your gut function

    Over 70% of your immune system is located in your gut. This is essential since it is where so many foreign organisms have the opportunity to enter the body. Therefore, maintaining optimal gut health and functioning can keep your immune system strong and can prevent these foreign organisms from entering your body.

    If we eat certain foods that cause inflammation in the gut, that we're allergic to or that aggravate any pre-existing conditions like, irritable bowel syndrome, it is easier for foreign substances to pass through the gut wall and enter the body. This places enormous stress on the immune system, weakening it and leaving the body more susceptible to being overcome by viruses that cause colds and flus.

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