10 tips to naturally boost your immunity

Looking for ways to ward off the cold and flu?

Your first line of defense is to raise your own awareness and listen to your body’s internal cues. By identifying the factors that are contributing to your physical vulnerability, you can begin to prevent seasonal threats to your immune system. You can then make conscious choices to build your immunity in a natural and healthful way. And the good news is that you can use these tactics to experience yearlong wellness and vitality.

1.       Eat more leafy green vegetables: Leafy greens are essential for creating long-lasting health. They are naturally high in calcium, magnesium, iron, potassium, and packed with vitamins A, C, E and K.  Greens strengthen your circulatory and respiratory system, and improve your body’s resistance to illness. Nourishing yourself with greens like spinach, broccoli, kale and collards will also help you crowd out the foods that can make you sick.

2.       Eat less sugar, caffeine, alcohol and processed food: As we approach the holiday season, these guilty pleasures seem to be all around us. However, indulging in excess amounts of sweet treats and cocktails compromises your body’s ability to find infections. By enjoying them in small quantities, you’ll be able to feel more energized and recover from colds much faster.

3.       Find physical activity: Movement aids many of our body’s natural functions, such as digestion and circulation, but daily activity can help boost the immune system too. It’s important to find an exercise you enjoy and will make you feel good. Whether it’s some simple stretching every morning or a brisk walk, make sure it’s convenient and easy for you to incorporate into your daily routine.

4.       Get outside: It might seem counterintuitive in the cooler months, but make a point to step outdoors during the day. Breathing clean, fresh air can be very healing. It energizes and oxygenates the body. You’ll get some vitamin D from the natural sunlight and instantly boost your mood. 

5.       Get plenty of rest: Getting a good night’s sleep is one of the best ways to prevent illness. You will not only recharge your battery but also restore your immune system. Just as you would schedule a meeting in your calendar, schedule a bedtime and stick to it.

6.       Manage your stress levels: Prolonged anxiety, pressure and overexertion can create an increase in stress hormones, which can actually weaken our body’s overall immunity. It’s important to find ways to calm an overactive mind and body, like breathing exercises, yoga, meditation, or just taking advantage of some quiet downtime every day.

7.      Think positively: Thoughts and feelings have very powerful biochemical reactions within the body. Just as positivity can lead to good emotional health, negativity can have adverse effects, such as a weakened immune system. It makes sense to create healthy, positive thoughts whenever possible. Studies have shown that people with sunny dispositions have reported fewer cold and flu symptoms and were more resistant to developing an illness.

8.       Increase your self-care: If you couldn’t find a good excuse to pamper yourself, let this be it. When people get so wrapped up in their busy lives, their health suffers. Give yourself permission to make your own wellbeing a priority. This could be something as simple as taking a bath, booking a massage or reserving one night a week for you.

9.       Nurture your relationships: Love is the ultimate superfood and super defense against sickness. When you surround yourself with warm and loving friends and family, you create a healthy support system for your soul. There is something about being socially connected that seems to protect your internal health.

10.   Wash your hands: Last but not least, wash your hands frequently. This may sound like obvious advice, but it turns out that many people are not vigilant about hand washing as they think they are. So if we all wash up more often during this cold and flu season, we’ll have to easier time combating the spread of germs.