How to manage your immune system during the cooler months
With the change in temperature in the region, it’s time to further firm up our health regimen in support of our immune system. After all, none of us want to spend our time nursing ourselves on account of the flu instead of enjoying the cool weather! Here are 3 important things you can do to build on your immunity.
1.Incorporate the major food groups into your diet
When it comes to our immune system, a balanced diet goes a long way. There are a few specific foods that can help supply your body with the antioxidants, minerals, vitamins, healthy fats, and proteins it needs to support your immune system and keep inflammation at bay. Some of these include:
Colourful fruits and vegetables.
Think colours of the rainbow. These reds, yellows, oranges, greens, and purples contain phytonutrients - compounds that strengthen a plant’s immune system, which in turn, protects us against chronic diseases.
Foods that are high in fibre which include legumes and whole grains
A plant-rich, high fibre diet might support the growth of beneficial microbes which break down fibres into short chain fatty acids which might stimulate immune cell activity.
Fermented foods like kimchi, yoghurt, sauerkraut, and kefir.
More and more studies have been shedding light on the fact that probiotics promote the healthy balance of gut bacteria, providing a wide range of benefits including improved immune function.
In addition to the above food groups, you should also ensure that you incorporate spices and herbs like ginger, garlic, black pepper, and turmeric, nuts and seeds - flax seeds and walnuts in particular, dark chocolate, as well as green tea. It is also important to pay heed to what you should exclude from your diet, as these foods might cause inflammation in the body. These
include foods with added sugars, fast food, and junk food, refined foods, processed meat, and fried foods.
2.Sleep Well!
One should never underestimate the importance of sleep when it comes to building immunity. Adults need around 7 to 9 hours of sleep each night. While the number might vary from person to person, getting less than 7 hours of sleep at night on a regular basis may go on to weaken your immune system, as sleep deprivation prevents the immune system from building up protective components like cytokines and antibodies.
3.Prioritise Exercise
This probably comes as no surprise. Incorporating some moderate exercise which includes a mix of strength training and cardio in your daily routine is a great way to support your immune system. You should aim to exercise for either 30 minutes per day for five days of the week or
150 minutes in total per week. Research has shown that exercise can stimulate cellular immunity as it might increase the circulation of immune cells in the body, thereby helping your body better prepare for future infection by detecting it in advance.
In conclusion, these 3 important areas play an important role in strengthening the immune system. In addition avoiding touching your face and staying away from crowded places might also help keep the flu at bay. Also, be sure to effectively manage stress as this can make a big difference in the way your immune system functions.