As we move into the winter months, it’s hard to avoid the looming threats of cold and flu season! Having a strong immune system is your body’s first line of defence against viruses and bacteria. Strengthening your immune system not only helps prevent infections, but also ensures a quicker recovery if you do become ill. Synergised has provided a guide to boosting your immune health with 10 simple and effective habits to incorporate into your daily routine to reset and fortify your immune system.
- Eat Foods Rich in Antioxidants:
Focus on dark green, red, and yellow veggies and fruits to help fortify your system with phytochemicals, as evidence suggests that phytochemicals act like antioxidants, helping fight viruses. These can be found in foods like citrus fruits, red bell peppers, almonds, sunflower seeds, walnuts, beans, and garlic - all packed with immune boosting nutrients. You should be aiming for 9-10 servings a day.
- Consume Anti-Inflammatory Foods:
Many foods have both antioxidant and anti-inflammatory properties. Research has found that foods rich in omega-3 fatty acids, like wild salmon and nuts, along with extra virgin olive oil, legumes, and unrefined cereals, have anti-inflammatory properties and will help reduce inflammation, promoting a healthier immune response.
- Include Probiotics in Your Diet:
70-80% of your immune system is located in the gut, so a healthy immune system is not possible without a healthy gut! Fermented foods like kombucha, sauerkraut and kimchi, as well as probiotic supplements, introduce beneficial bacteria into your gut, enhancing your body’s ability to fight infections.
- Get Enough Zinc:
While there are several minerals that offer immune support, one stands out above the rest: zinc. The best way to do that is by eating a healthy diet and taking a zinc picolinate supplement or a supplement that contains a good dosage of zinc picolinate, like the Daily Essential Formula.
You can get zinc from foods like red meat, poultry, oysters, and beans and nuts, with oysters being the highest food source of zinc, but even then, you’re unlikely to be hitting your zinc targets, unless oysters are a common appetiser for you! Don’t believe me? Run an at-home hair tissue analysis and find out for yourself!
- Stay Hydrated:
Proper hydration is vital for overall health and immune function. Drinking clean & filtered water (not tap water!) helps regulate body temperature, transport nutrients, and flush out toxins. Replenish lost fluids, especially when ill, to support your body’s natural healing processes.
- Limit Alcohol Intake:
Alcohol temporarily increases the number of white blood cells, which are the infection fighters, in your bloodstream. However, as your liver starts clearing the alcohol from your system, your white blood cell numbers fall below normal for at least five hours. This negatively impacts your immune response!
- Exercise Regularly:
Engaging in moderate to vigorous exercise strengthens your immune response, lowers the risk of illness, and reduces inflammation. Aim for regular physical activity to keep your immune system in top shape. In contrast, research has found that people with sedentary lifestyles are more likely to get colds or other infectious illnesses.
- Prioritise Consistent Sleep:
Adults need 7-9 hours of sleep per night. But remember, it’s quality over quantity! We should all be tracking our sleep to ensure we’re getting at least 1h deep sleep and 90 min REM. The ideal however is 90 min deep and 2h REM sleep for optimal restoration. Read more about why you need to track your sleep here.
- Manage Stress:
Prolonged stress increases levels of the hormones cortisol and adrenaline. This is known as chronic stress which can suppress and weaken your immune system. Practice relaxation techniques such as meditation, spending time in nature, or engaging in stress-relieving workouts to keep stress levels in check.
- Take a Vitamin D Supplement:
Ensuring your immune system is robust is crucial, but obtaining enough high-quality Vitamin D through the diet or sunshine alone can be difficult if not impossible. Consider taking a good quality, high potency plant-based Vitamin D3 supplement.You can find Beam & Balance on the Synergised website here, for the perfect boost of Vitamin D3 + K2.
Incorporating these immune-boosting habits into your daily routine can significantly enhance your body’s ability to fend off infections and promote overall well-being. Additionally, you should be considering supplementing your diet with the Daily Essential Formula (DEF). This powerful supplement offers a convenient way to provide your body with essential nutrients. Unfortunately, even with a commitment to a healthy diet, attaining optimal nutrition solely through food, including organic options, is nearly impossible due to soil degradation. .
This is why the DEF was formulated by Paula Benedi -it is a vegan, hypoallergenic protein powder, fortified with a wide range of activated vitamins, minerals, antioxidants, detox co-factors, and electrolytes, making it a one-stop-shop to fill the nutritional gaps in your diet.This supports essential bodily processes, hormone balance, detoxification, skin health, energy levels, and cognitive function. By nourishing your body with this potent blend daily, you invest in your present and future health, ensuring your immune system remains strong and resilient!
Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G. Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922
Stadlbauer V. Immunosuppression and probiotics: are they effective and safe?. Benef Microbes. 2015;6(6):823-828. doi:10.3920/BM2015.0065Sarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. 2015;37(2):153-155.
Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072. doi:10.17179/excli2017-480