Boost Your Immune System With These Simple Tips


On top of the COVID-19 pandemic taking the world by storm, the dreaded cold and flu season is upon us! We do have those moments where we love winter, but when we catch the sniffles, it’s a completely different story! To help you try prevent catching a seasonal cold or flu, here are a few tips to boost that immune system and keep it in top shape.

aerial view of a woman in a white tshirt holding a purple berry smoothie in hand

Exercise, Exercise, Exercise!

For a fit and fighting immune system, you’ll need to incorporate some moderate exercise into your daily routine to give it a boost. But just be careful not to overdo it on the exercise, as intense and lengthy workout sessions can suppress your immune system. So, balance is key here. You can take a brisk walk or jog around the block during the permitted 06:00 – 09:00 during lockdown and maybe some cycling if you have a stationary bicycle at home. You should aim to get at least one and half hours of exercise a week. But if you’re looking for something more challenging, take a look at our list of at-home workouts. Also, you can join Sweat 1000 and gain UNLIMITED access to their LIVE and saved workouts on @sweat1000live. Find out more about these workouts and membership fees here.

exercise woman tying her running shoes sitting on the floor

Get Enough Sleep

Sleep and your immune system go hand in hand, and if you’re not getting enough sleep each night, you’re increasing your chance of catching a nasty flu! Adults should get at least seven hours of sleep each night while teens require eight to ten hours and younger children need up to 14 hours. If you’re not getting enough sleep or are struggling to fall asleep, then consider these quick tips:

  • Avoid taking naps during the day. We know napping is the ideal solution when there is nothing else to do during lockdown, but why not spend the time starting a new hobby?
  • Stop playing with your smart phone at least an hour before bed.
  • Drink a cup of chamomile tea before bed. Chamomile is calming and is known to be a sleep inducer. So, why not give it a try?
  • Practice some meditation to calm down before bed.
  • Battling to get the little ones to sleep? Here are a few tricks to try.

individual asleep on sromach in bed with white linens

Stay Hydrated

Drinking enough water daily is essential for overall health. So naturally, this is absolutely essential in supporting your immune system. The rule of thumb is drinking two litres of water a day, or follow the 8×8 rule – eight glasses of eight ounces (roughly 240ml). If plain water is getting boring, spruce it up with some flavour! Slice some cucumber, lemons, oranges and even strawberries and place them in a jug full of water and let it infuse overnight. This will make your water extra refreshing.

water poured into a glass

Eat Wholesome Meals

To strengthen your immune system, ensure your diet is full of nutrient-rich, whole foods. Include a lot of plant foods in your diet, like fruit, vegetables, seeds, nuts and legumes as they contain antioxidants that may give you an upper hand against colds and flus. Another must to add to your diet is garlic! It’s believed to have antiviral and antibacterial qualities that help fight off colds. And to ensure you get all the goodness you need to build a strong immune system this winter, we compiled a selection of smoothie bowl recipes for you to try.

smoothie bowl filled with fruit

Lower Your Stress Levels

Stress is part of our every day lives. It’s something that we all have to deal with. Not only is it not good for our overall health, but it also lowers the effectiveness of the immune system. This is why it is important to learn how to lower your stress levels. This is where you can get creative. You can start by doing the things you love like reading, painting, crafting, exercising, journaling, doing some yoga or meditation. Or, how about drawing the perfect bubble bath? The options are endless.

bath salts with scrub brush and orchid with candles in the background

Take Supplements

Support your immune system by taking supplements. A few options that are great at helping combat the seasonal sniffles are Vitamin C, Echinacea and Vitamin B12. Take these daily and you’re sure to build an immune system made of steel! Vitamin C and Echinacea taken daily can help reduce the duration of colds and Vitamin B12 is important in white blood cell production, which is essential for a fit and fighting immune system. Also, consider taking a daily multivitamin.

vitamins and fruit on a white table

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