The weather might still be warm and the days long, but it's never too early to start preparing for the colder months ahead and help our bodies be ready with our immune systems up and running.
A change in weather can lead to a weakened resistance to germs, with various viruses around to make us sick, and who wants to be battling cold and flu symptoms when we could be outside having the time of our life?
Here are some ways in which we can help protect our immune system:
INDULGE IN FRUITS
Now is the perfect opportunity to reap the benefit of vitamins. Not only are we more inclined to enjoy fruit smoothies or fresh fruit salads in warmer weather, but they can offer the protection our bodies need during the change of season.
Keep your smoothies healthy by adding more berries, and spinach for extra antioxidants.
WASH YOUR HANDS
Even in very well-maintained places, and if we're thorough with our cleaning, that doesn’t mean that our regular day-to-day locations and the places we visit are entirely germ-free.
That is why it's so important to wash our hands consistently and, to try and keep a waterless hand sanitizer within reach at all times. The cleaner our hands the better our health.
I know we always say "eat healthy", but that is easier said than done when you don't know what "healthy" means when looking specifically at ways to bolster our immune system.
When we take a closer look, the main ideas we should follow are:
- Eat Whole Plant Foods: Fruits, vegetables, seeds, legumes, and nuts are whole plant foods that are rich in antioxidants and nutrients that give our bodies tools to manage harmful pathogens. These foods contain Vitamin C, fiber, and antioxidants all of which help us lower our susceptibility to illnesses.
- Eat Healthy Fats: Food like salmon and olive oil has wonderful healthy fats that help decrease inflammations in our body. Why is this important for our immune system? Chronic inflammation is known to have a negative impact as suppresses our body's response to illness.
- Eat Fermented Food: Kefir, sauerkraut, kimchi, yogurt, and natto are fermented foods that are rich in bacteria that are beneficial for our bodies, the famous probiotics which populate our digestive tract. Their importance lies in the fact that immunity and gut health are deeply interconnected. Probiotics and fermented foods bolster our immune system by helping it identify harmful microorganisms.
We should target the following vitamins and nutrients in our regular diet:
- Vitamin B6, is found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with the skin)
- Vitamin C, is found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli, and spinach
- Vitamin E, is found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach
In case you find it a bit troublesome to modify your diet, there are ways in which you can incorporate these vitamins and nutrients. My recommendation is to try our OMG Immunity Blend. Try mixing this super powder into your favorite drink or yogurt, and know that you are giving your immune system what it needs to outperform any flu that comes around you or your family.
DON'T SKIMP ON SLEEP
Immunity and sleep are so closely tied we can't improve one without considering the other.
When we sleep our bodies undergo one of the most important tasks of every day, Recovery. Resting allows our body to reset and rest, which in return gives energy to our immune system. Without rest, there is no health!
Longer days mean longer nights, and warm weather can also make sleeping uncomfortable. It’s super important not to neglect your shuteye, since sufficient sleep is key for having a strong immune system.
Adults should rest at least 7 hours each night, teens need at least 8-10 hours, and younger children up to 14 hours a day.
If you struggle to get proper rest, you can try an absolutely dark room, try going to bed at the same time every day, limit your screen time before going to bed, and exercise regularly.
In case none of these work, you should talk to your physician about possible treatments for insomnia. Also, make sure your room is properly ventilated and at the right temperature for a restful sleep.
GO OUTSIDE, EXERCISE
Finding time for going outdoors and regularly exercising helps so much in feeling energized and less stressed, which also boosts our capacity to do more.
People who lead sedentary lives are much more likely to pick up colds and other viruses.
Exercise is a great way to keep our mind, body, and our immune system in tip-top form.
GET SUNLIGHTVitamin D helps the immune system fight infections. It is an essential vitamin that helps our body absorb calcium and phosphorus. Not enough vitamin D (a vitamin D deficiency) can cause pain, hormone problems, muscle weakness, and more.
There’s no better way to get Vitamin D than exercising outside while you soak up the sun!
Hydration is really important when you’re sick. Fluids not only transport nutrients to the illness site but they also take toxins away for disposal. Green and herbal teas are great too.
When trying to fix our immune system, avoid getting sick, and boost our defenses, water drinks should be considered our new best friends.
If you get tired of plain water you could try water with slices of orange and lemon (would get a boost of natural Vitamin C too). Dehydration leads to a ton of health problems and weakens your immune system.
In the off-chance you do get sick, staying hydrated is absolutely vital for recovery.
The immune system is the most important factor in our bodies to avoid any kinds of diseases.
Change in weather during summer ending leads to a shift in temperature which also leads to more viruses and bacteria.
Our immune system benefits when we help it by eating healthy, exercising regularly, sleeping properly, and plenty more.
So the main take on this, is that we can help our immunity by taking action.
Remember you can always get in touch with us if you have any questions!