Whilst I welcome any excuse to sit on the sofa all day, wrapped up in a blanket watching TV, I would rather it not be accompanied by a runny nose, sore throat, and chesty cough.
With the colder seasons fast approaching and the higher likelihood of catching the flu or the cold, I’ve learnt to be proactive about looking after my immune system. So, I can truly enjoy my time off lazing about at home.
Over the years, I have formed some great habits that help me boost my immune system. Including diet, supplements, exercise, and sleep.
These habits are particularly important for me, since I have family members with young kids, who almost always pass on the numerous bugs they’ve picked up from school. And now, I rarely pick up illnesses. I’m hoping that these tips will help keep your immune system in top shape too.
Just a quick thank you to my sponsor for this post, Symprove!
Thank you to Symprove for sponsoring this post. I’m excited to share the ways in which I look after my immune system, particularly ahead of winter!
Boost your immune system with Symprove!
Get started with 50% off your first three months, using code VEGAN50 at checkout.
1. I eat a nutrient-rich, balanced diet
I found that great health always starts with healthy and nutrient-rich food. If I go through a phase of unhealthy eating (think takeaways and oven food with little to no vegetables), then I can bet on the fact that I will get ill at some point.
But that should come as no surprise, since unhealthy foods (which often lack sufficient nutrients) can stimulate the effects of inflammation within the body and inhibit the growth of immune cells. On the flipside, nutrient-rich foods contain all the necessary nutrients to promote the growth of immune cells and reduce inflammation. See the science here.
Thus, a healthy diet full of whole foods, can help to keep your immune system fighting fit. When it comes to whole foods, make sure to eat plenty of fruits and vegetables (packed full of vitamins, nutrients and antioxidants), as well as legumes and whole grains. These all support immune cell function and help the gut microbiome thrive.
2. I take a gut supplement
A healthy gut is vital for so many things, including your skin and mental health, but also, rather importantly, for your immune system.
This step follows on nicely from the last, because a healthy gut ensures that nutrients from the food you eat are absorbed effectively by your body. Which, in turn, allows your immune cells to flourish.
By eating a healthy and varied diet, you’ll likely be well on your way to getting a healthy gut. But with the daily stresses of life and the difficulties in eating a varied diet all the time, I find it useful to take a gut supplement, like Symprove.
Symprove is a liquid-based water supplement containing billions of friendly live bacteria, which help to support your gut microbiome. It is an effective way to support your gut health and immunity, 94% feel the difference within 12 weeks!
Find out more about Symprove in this thorough review – including information on how it helped improve my immune system just months after starting with it.
Boost your immune system with Symprove!
Get started with 50% off your first three months, using code VEGAN50 at checkout.
3. I prioritise quality sleep
A good night’s sleep is a non-negotiable for me. I used to view sleep as something that I could easily catch up on another time, should life get a little busy. But I soon realised that it lays the foundations for how I cope throughout my waking day.
If I don’t sleep properly, I can feel my body struggling to keep up. Add on a few nights of bad sleep, and I start to feel even more sluggish and prone to illnesses.
During deep sleep, your immune system releases proteins, which are vital for fighting off infections and inflammation. Skimp on sleep, and your body produces fewer of these protective proteins, leaving you more vulnerable to colds, flu, and other bugs.
I find I function best on around 8 hours of consistent, good-quality sleep. To make sure I’m getting enough rest, I try to keep a regular bedtime, avoid scrolling on my phone late at night, and keep my room cool and dark.
4. I exercise regularly
For me, staying active isn’t just about fitness or aesthetics; it also impacts my immune system. Exercise improves circulation, which means immune cells can travel more freely around the body and do their job more effectively.
It also helps reduce inflammation and lowers stress hormones, which are both known to weaken immune function when left unchecked.
That being said, it’s about balance. Overtraining or pushing too hard without proper recovery can actually have the opposite effect and leave you more run-down.
That’s why I’ve learnt to listen to my body, keep rest days in my routine, and see exercise as a way to support my health rather than punish my body.
Typically, I’m in the gym about four times a week for weight training. On top of that, I walk as much as possible instead of relying on public transport or driving, and I try to get out at least twice a week for a jog.
5. I manage my stress levels
Ok, ok, we all know that simply telling someone to “stress less” won’t magically make the stress disappear. But I’ve learnt that my high stress levels correlate perfectly with the illnesses I catch.
When you’re stressed, your body produces higher levels of cortisol, the stress hormone. In small doses this isn’t a problem, but when stress becomes chronic, high cortisol levels can suppress your immune response and make you more susceptible to picking up illnesses.
That’s why I make attempts to manage my stress levels rather than just hoping it will pass. For me, that looks like regular exercise, setting aside time for hobbies I enjoy, taking time off to do absolutely nothing, and making sure I have proper downtime where I can fully switch off.
Even something as simple as a walk outside (and leaving my phone at home) or a few minutes of deep breathing can help reset my mind when things feel overwhelming.
I still get stressed (who doesn’t?), but I try to stay aware of my stress levels so that I can keep those cortisol levels in check and avoid putting my immune system under any additional unnecessary strain.
Boost your immune system with Symprove!
Get started with 50% off your first three months, using code VEGAN50 at checkout.
6. I keep hydrated
Hydration might seem like a simple or obvious tip, but I know so many people who just don’t drink enough. Thankfully, I find drinking water to be really easy and actually quite enjoyable. Plus, it plays a big role in supporting my immune system.
Water helps carry nutrients around the body and flush out toxins, both of which are essential for keeping everything running smoothly. When I’m dehydrated, I feel sluggish, get more headaches, and even notice my skin looking dull.
More importantly, dehydration can make it harder for your body to fight off illness because it impacts how well your cells (including immune cells) function.
I always keep a big glass or bottle of water on my desk, I start the day with a glass before coffee, and I’ll sometimes add a squeeze of lemon for some flavour and extra hydration. I also find that herbal teas are a great way to stay hydrated in the colder months when I don’t always feel like drinking cold water.
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