Cold and flu season is here, which means it's time to pay extra attention to the tips and strategies that help to keep our immune system strong and healthy.
Today I'm sharing 10 natural ways to support the immune system so you can reduce your chances of getting sick and feel great throughout the holiday season.
Let's dive into it.
Get 8 hours of sleep
Sleep is when our body (and immune system) takes the time to rest and repair. If we don't get enough sleep, we start to burn the candle at both ends and leave our body ill equipped to handle bugs that come our way.
Research found that those who slept for 7 or more hours per day were significantly less likely to catch a cold than those who slept less than 6 hours.
So, make sure to set a bedtime that allows for you to get at least 7 hours of sleep (preferably more) and stick to it.
Eat raw garlic
This is my favorite hack for keeping colds at bay or for getting rid of one quickly. Garlic is a natural anti-viral and anti-bacterial.
Studies have found that those who "supplemented" with garlic had about 1/3 less occurrences of the common cold than those who took the placebo.
Try making my favorite dressing that uses raw garlic on your next salad with the recipe HERE.
Walk outside daily
Regular exercise helps to keep our immune system strong. But specifically walking outside has additional perks by reducing the stress hormone cortisol. The stress reducing benefits are best if you can get yourself in a natural environment, such as a park, beach, garden or lake.
Chronic, daily stress can suppress the immune system. So by giving yourself a de-stressing daily walk, you can help keep your immune system strong.
Drink ginger lemon tea
Ginger helps to keep the GI tract clean by turning on a process called the "Migrating Motor Complex". This cleaning causes the body to get rid of potentially harmful gut bacteria while allowing the good gut bacteria to thrive.
Around 70-80% of the immune cells are found in the gut, so keeping the gut functioning properly can help keep the immune system running smoothly, too.
Just simmer about 1 inch of sliced fresh ginger, 1/2 lemon and 2 cups of water for 8-10 minutes and sip on this in the morning or after dinner.
Have fermented food daily
And speaking of the gut, fermented foods such as sauerkraut, yogurt, kefir, kombucha and kimchi act as a natural probiotic and replenishes the gut with good bacteria. This good bacteria can "overcrowd" the bad bacteria, acting as a line of defense against illness.
One study found that kids who drank 2.4 ounces of fermented milk daily had 20% less infectious diseases than those who didn't.
You can make a greek yogurt bowl, add yogurt or kefir to a smoothie or scoop sauerkraut onto your salad.
Try having greek yogurt at breakfast, like in THIS high protein green smoothie.
Eat less added sugar
High blood sugar levels have been known to cause a weakened immune response. This can be especially tricky because cold and flu season tends to happen during the holidays when sugar intake is also at its highest.
Try reducing your overall added sugar intake or take a periodic one week break from sugar to help reset your taste buds and reduce your sweet tooth.
Our 7 Day Detox is the community's favorite program to help reset and get back on track,
Weekly, balanced exercise
Balance is key here. Prolonged, high intensity exercise can lead to a weakened immune system, however moderate weekly exercise has been found to help boost the immune system.
Strength training is especially important because it helps to absorb excess sugar - and remember, high blood sugar levels are known to suppress the immune system.
The goal is to not over stress the body, but to give it just the right stimulus to reap the benefits.
For most people, this looks like 2-4 days per week of strength training with 1 active rest day between each workout. But don't forget to get your daily walks in!
Eat more fiber rich foods
The gut is vitally important to our immune system, so by supporting the GI tract we can help prevent colds. Fiber rich foods like artichoke hearts, cacao nibs, raspberries, blackberries and avocados help to feed the good gut bacteria.
Try my Pumpkin Spice Protein Pancakes for a dose of fiber-rich cacao nibs (and zero added sugar!).
Get sunlight daily
Vitamin D deficiency can lead to a weakened immune system. Getting daily sunlight is the easiest way to naturally fill up on vitamin D. Typically between 5-30 minutes of direct sunlight will do the trick. However, during the winter when the sun isn't as strong, this could go as high as 2 hours.
So if you don't have time to get that much sunlight, supplement it with vitamin D rich foods like cod liver oil, eggs and whole milk (not low fat, which is substantially lower in vitamin D).
Drink water and electrolytes
Proper hydration helps our body function at its best. But on top of that, dehydration can mimic a lot of the same feelings of a cold or flu, tricking you into thinking you have one (which if you feel sick, what's really the difference anyway?).
This happened to me recently on vacation at Disneyland after a 20,000 step day walking the park in 95 degree weather. The next morning I woke up with a headache and whole body aches that left me feeling like I definitely just got the flu.
But after I chugged a lot of water and took a couple of LMNT electrolytes, within hours I felt completely normal.
So don't let dehydration and electrolyte imbalance get you feeling under the weather!
Grab Autumn's Protein Powder HERE and start whipping up delish, protein-packed meals!😋
❤️,
Autumn
Autumn Elle Nutrition
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Boosting your immune system naturally can be achieved through simple lifestyle changes. skilled nursing Studio City Start by eating a balanced diet rich in fruits and vegetables, staying hydrated, and exercising regularly. Prioritize quality sleep and manage stress through mindfulness practices. Limit alcohol and tobacco, maintain a healthy weight, and practice good hygiene. Finally, consider probiotics and spend time outdoors for vitamin D to enhance your immune health.