Tips to Boost Your Immune System

I don’t mean to brag, and I’m probably 100% jinxing myself right now, but I rarely get sick!  I honestly think it does have a lot to do with my diet and lifestyle, so I’m going to share some of those tips with you all today.

What got me thinking about writing this post…my husband had me stop to get him Zicam on my drive home last night and while I was checking out the cashier asked me if this really worked to shorten/prevent a cold.  My response was “I don’t know…it’s for my husband and he’s a baby!” The  cashier just laughed, but I swear my husband feels a tickle in his throat and freaks out and needs Zicam ASAP.  Anyways, this is not a rant about how big of babies men can be when they are sick.

Temps have drastically cooled off in Seattle, and everyone already seems to have the sniffles, so this post is about ways you can be proactive in staying healthy this cold season.  I don’t do any crazy voodoo tricks to stay healthy, but I do focus on a few key things during the winter and I think it really helps me combat all those germs my toddler is bringing home with her from school.

DIET
Yes, you can most definitely boost your immune system with the foods you’re putting into your body.  As always, focusing on nutrient rich fruits and vegetables year round is essential for health, but during the winter months there are a few “superfoods” you can focus on and pack into your diet as much as possible!

• Mushrooms are rich in antioxidants which decrease inflammation and fight off free radicals.
• RED bell peppers move over oranges…red bell peppers (yes specifically red, but green, yellow, and orange are good options too) have significantly more vitamin C than oranges.
• Full fat yogurt is full or probiotics which help boost the immune system and support healthy digestive tract.
• Honey is rich in minerals and contains antibacterial properties that can help strengthen the immune system.

VITAMIN C + ELDERBERRY vitamin c helps the skin produce collagen and collage helps strengthen our skin.  Think about it…our skin is our body’s first line of defense…it’s our barrier that protects us from bacteria and viruses. Getting in adequate vitamin c via your diet and supplements is key. Citrus, kiwi, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, cantaloup, cauliflower, etc.

Elderberry is gaining a lot of popularity for it’s antiviral properties and it is rich in vitamin c and antioxidants like flavonoids. Small studies have shown that taking elderberry can help shorten a cold.  The best way to take is to buy an organic, high-quality syrup or extract.  I personally like the 2 products below.

SLEEP how run down do you feel when you’re not getting adequate sleep?  Not getting enough sleep increases stress hormones and leads to increased inflammation in the body. Making sleep a priority is key…ideally 7-9 hours for most people.

HYDRATE hydrate, hydrate and hydrate some more.  When people say to push fluids when you’re sick there is something to it.  Water is important for so many functions in the body, but when looking specifically at immunity, being hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness. Water helps carry oxygen to your cells and keeps everything functioning properly. Bonus points: add some lemon to your water 😉

EXERCISE getting regular exercise is obviously important for overall health, but it also helps the body fight infections.  Exercise promotes efficient blood circulation keeping the immune cells (white blood cells) moving and allowing them to effectively do their job. Exercise also help improve sleep (see above) which is also an important factor in having a strong immune system.

What are you tips and tricks to stay healthy during the winter?? Wishing you all a healthy cold and flu season!

xx,
Alix