As winter rolls around, cases of colds and the flu tend to increase. It’s normal for people to complain about feeling a bit sniffly when the temperature starts to drop. However, there are some things that you can do to help your immune system fight off infections.
Your immune system is part of your body, and just like the rest of you, it’s affected by how you look after yourself. From improving your diet to getting out and about, you can do plenty to keep yourself healthy this winter. Let’s look at a few things you can do to keep your immune system working.
Eat a Balanced Diet
A balanced diet that includes a variety of nutrients is the cornerstone of a strong immune system. Your white blood cells, the army of defenders fighting infections, need proper nutrients. Some of the key vitamins and minerals you need are:
- Vitamin A: Found in dark leafy vegetables like kale and spinach, milk, cheese, liver, and orange fruits and vegetables like sweet potatoes, carrots, and, of course, oranges.
- B vitamins: Found in fish, meat, poultry, and eggs, as well as leafy vegetables and beans.
- Vitamin C: Found in fruit and vegetables, including citrus fruit, fruit juices, strawberries and blackcurrants, broccoli and Brussels sprouts, peppers, and tomatoes.
- Vitamin D: We naturally make vitamin D when we get natural sunlight. It can also be found in oily fish and eggs. Many foods also have added vitamin D. If you work indoors and don’t get much sunlight or have darker skin, you may also want to take a vitamin D supplement during winter.
- Iron: Found in green vegetables, red meat, beans, and dried fruit.
- Selenium: Found in nuts and seeds, grains, fish and shellfish.
- Zinc: Found in meat, fish, eggs, cheese, wholegrain cereals, and root vegetables.
Try to get a broad selection of foods so you aren’t missing these essential nutrients. As a good rule of thumb, a colorful plate is healthy plate.
Stay Hydrated
Water plays a vital role in supporting immune health. Drink plenty of fluids throughout the day to keep your body hydrated and working at its best. Water is excellent, but tea and coffee also keep you hydrated, so get the kettle on.
Exercise Regularly
Regular exercise enhances your immune system and makes you happier, too. Aim for about 20 minutes of exercise a day or 150 minutes per week. Even a daily brisk walk can make a huge difference.
When it’s too cold to exercise outside, opt for indoor activities like yoga, dancing, or home workouts to keep your body active and your immune system in check.
Get Plenty of Sleep
Quality sleep is crucial for a healthy immune system. Aim for 7-9 hours of restful sleep each night. Establishing a consistent sleep schedule helps to support your body’s natural sleep-wake cycle.
Manage Stress
Your body naturally responds to stress by raising your heart rate, tensing your muscles, and making you more alert. This would prepare you for ‘fight or flight’ situations in the wild. However, the prolonged stress many people feel nowadays can take its toll on your immune system.
Practice Relaxation Techniques
Chronic stress can wear down your immune system. Incorporate relaxation techniques such as mindfulness meditation, deep breathing, and leisure activities you enjoy.
Stay Connected
Maintain a supportive network of friends and family to share your worries and joys. Social connections can significantly reduce stress and promote immune health.
If you’re struggling to cope with stress, please don’t hesitate to see what we can do by booking an online doctor appointment.
In summary
Maintaining a healthy lifestyle helps keep your immune system working properly. Eating well and getting plenty of water, sleep, and exercise will all help you fight off infections. A proactive approach to your health is your best defense against winter bugs.
Of course, while these tips will give you the best chances of fighting off bugs, infections can still happen, even to the healthiest of us. If you get an infection and need to see a doctor, you might find it easier to get a private online GP consultation from the comfort of your home. If so, please get in touch to book an appointment.