How To Reset Your Immune System

As the winter months approach, the looming threat of cold and flu season becomes more evident. 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 fall ill. 

Boost your immune health with these 10 simple and effective habits you can easily incorporate into your daily routine. Strengthen and reset your immune system to stay healthy during the cold months ahead.

1. Eat Foods Rich in Antioxidants

A diet rich in antioxidants is key to supporting your immune system. Antioxidants are compounds that help fight free radicals, which are unstable molecules that can damage your cells and impair immune function. 

Focus on incorporating plenty of dark green, red, and yellow fruits and vegetables, which are packed with phytochemicals that act like antioxidants. These can be found in citrus fruits, red bell peppers, almonds, sunflower seeds, walnuts, beans, and garlic. 

Aim to get at least 9-10 servings of these immune-boosting foods daily to provide your body with the protection it needs.

2. Consume Anti-Inflammatory Foods

Inflammation is the body’s natural response to infection, but chronic inflammation can weaken the immune system over time. Many foods have both antioxidant and anti-inflammatory properties that help reduce inflammation, promoting a healthier immune response. 

Omega-3 fatty acids, found in wild salmon, walnuts, and flaxseeds, as well as extra virgin olive oil, legumes, and unrefined whole grains, are excellent anti-inflammatory options. 

Incorporating these foods into your diet regularly will support your body’s natural ability to defend against harmful invaders.

3. Include Probiotics in Your Diet

Did you know that 70-80% of your immune system is located in the gut? A healthy gut is essential for a strong immune response. 

Fermented foods such as kombucha, sauerkraut, kimchi, and miso, as well as probiotic supplements, introduce beneficial bacteria into your gut, enhancing your body’s ability to fight infections. Including probiotics in your diet can help maintain a balanced microbiome and boost your immunity. 

Consider adding a daily probiotic supplement to your routine or enjoying fermented foods with your meals to support gut health.

4. Get Enough Zinc

Zinc is one of the most important minerals for immune function. It plays a vital role in the production and activation of immune cells, and a deficiency can make you more susceptible to illness. While you can obtain zinc from foods like red meat, poultry, oysters, beans, and nuts, it's often difficult to get enough through diet alone. 

Curious about your zinc levels? A Hair Tissue Test can give you the answers!

5. Stay Hydrated

Hydration is essential for overall health and immune function. Drinking clean, filtered water helps regulate body temperature, transport nutrients, and flush out toxins. Staying properly hydrated also supports your body’s natural healing processes when you’re ill.

Aim to drink at least 2 litres of clean, filtered water a day, more if you're engaging in physical activity or if you’re under the weather. 

Avoid sugary drinks, and opt for water, herbal teas, or fresh fruit juices to keep your body hydrated and your immune system functioning at its best.

6. Limit Alcohol Intake

While moderate alcohol consumption may have some health benefits, excessive drinking can impair your immune function. Alcohol temporarily increases the number of white blood cells, which are essential for fighting infections, but as your liver processes the alcohol, your white blood cell count drops significantly for at least five hours. 

This suppresses your immune system, making you more vulnerable to illness. Limiting alcohol intake during the winter months will help your immune system remain strong and responsive to potential threats.

7. Exercise Regularly

Exercise is a powerful tool for strengthening the immune system. Regular physical activity helps increase the circulation of immune cells in the body, reduces inflammation, and lowers the risk of chronic diseases that can weaken immune function. 

Aim for at least 150 minutes of moderate-intensity exercise per week, such as walking, cycling, or swimming, to support your immune health. Even a brisk walk each day can help keep your immune system in top shape and reduce your risk of infection.

8. Prioritise Consistent Sleep

Sleep is one of the most important factors in maintaining a healthy immune system. Adults need between 7-9 hours of sleep per night, but it’s not just about quantity – quality is crucial. During sleep, your body performs essential restorative processes that boost immune function. 

We recommend tracking your sleep patterns with gadgets such as the Oura ring to ensure you’re getting the right amount of deep and REM sleep. 

Aim for at least 1 hour of deep sleep and 90 minutes of REM sleep each night, with the ideal being 90 minutes of deep sleep and 2 hours of REM for optimal restoration.

9. Manage Stress

Chronic stress is a silent enemy of your immune system. When you’re stressed, your body releases hormones like cortisol and adrenaline, which can suppress immune function over time. Managing stress is essential for maintaining a healthy immune response. 

Consider incorporating stress-relieving activities into your daily routine, such as mindfulness meditation, yoga, or spending time in nature. 

Regular physical activity can also help reduce stress levels and support your immune health. Take time for yourself and prioritise activities that help you unwind and recharge.

10. Take a Vitamin D Supplement

Vitamin D is essential for immune function, and many people find it difficult to get enough through diet or sunlight alone, particularly during the winter months. Vitamin D helps regulate immune responses and enhances the pathogen-fighting effects of immune cells. 

We recommend taking a high-quality Vitamin D3 supplement, such as Beam & Balance formula, which also contains Vitamin K2 to maximise absorption and efficacy. Incorporating a Vitamin D supplement into your routine can provide the extra boost your immune system needs to stay strong throughout the colder months.

Synergised Daily Essential Formula: Your Immune Support Companion

In addition to incorporating these habits into your lifestyle, we highly recommend supporting your immune system with Synergised’s Daily Essential Formula. This powerful, vegan, and hypoallergenic protein powder is fortified with a wide range of activated vitamins, minerals, antioxidants, detox co-factors, and electrolytes. 

The DEF is designed to fill the nutritional gaps in your diet and support essential bodily processes, hormone balance, detoxification, skin health, energy levels, and cognitive function. By nourishing your body with this potent blend daily, you’re investing in both your present and future health, ensuring your immune system remains strong and resilient.

Final Thoughts

Strengthening your immune system requires a holistic approach that involves nourishing your body with the right nutrients, staying active, getting enough rest, and managing stress. By incorporating these 10 simple habits into your daily routine, you can significantly enhance your immune function and reduce your risk of illness this winter. And remember, supplementation with products like the Daily Essential Formula can fill in the nutritional gaps to ensure your body has all the support it needs for optimal immune health.

Take charge of your health this winter with Synergised. Start boosting your immune system today!