Top ways to boost your immune system
Our immune systems are incredible things. Not only do they keep us healthy, but they also keep our bodies safe against illnesses and general aggressors that we come across every day. As we head into the colder months, our immune systems are likely to face more problems – like the common cold or the flu. And whilst it’s important to get your vaccines (if you’re eligible) and take precautions like washing your hands regularly, using hand sanitiser and throwing away tissues, there are steps you can take to make sure your immune system is functioning as best as it can, keeping you safer during the winter months.
Here are some of the best ways to boost your immune system:
Eating the right food.
We are what we eat – and our immune systems benefit hugely from us having healthy diets that are high in essential nutrients. If we’re sneaking back to the chocolate box or reaching for another bag of crisps, we’re probably not giving it what it needs to keep healthy and strong! Though it is important to keep your diet healthy and varied, certain foods are naturally higher in vitamins and minerals that help support your immune system. On your next grocery trip, add these immune system boosting foods to your basket:
- Citrus fruits like oranges, grapefruits, lemons and limes
- Strawberries – a single serving boasts a whopping 85mg of Vitamin C!
- Red bell peppers
- Leafy greens like broccoli and spinach
- Yoghurt and yoghurt drinks
- Green tea
- Oily fish like salmon, trout or sardines
Whilst we understand that stress has negative impacts on our mental health, we don’t often consider how it might affect our physical health. Researchers around the world are already conducting studies into how stress levels affect immune responses in the body and whether stress can make us more susceptible to illness.
However, there are easy ways to reduce stress that you can incorporate into your daily life. Daily meditation or mindfulness sessions are a great way to ground yourself in the present moment – you can download an app, like Headspace or Calm - or find free meditations online. Try to keep up with some form of exercise, whether that’s taking a walk, doing a yoga class or going to the gym. You may even find that high-intensity workouts help you to de-stress too.
Take a multivitamin
Most of us aren’t getting the vitamins and minerals we need and, sometimes, we need a bit of help. Taking a multivitamin can ensure that you get the right level of nutrients the immune system needs to function, especially if the multivitamin is specially formulated to boost it. Novomin’s scientifically formulated are not only delicious but also contain essential Vitamin C, Elderberry and Zinc to contribute to the normal function of your immune system. Vitamin C is particularly good for the immune system, as its antioxidant properties fight against free radicals and other nasty presences in your body. Always gluten-free, vegan and ethically sourced, just two gummies taken per day can help boost your immune system and keep you healthy throughout the year.
Get enough sleep.
The average adult needs between 7-9 hours of sleep per night – but most of us aren’t even getting that. Research has suggested that sleep and immunity are closely linked in our physiology as the process of sleeping allows the body to perform essential maintenance and repairs. A study performed by the University of California and Carnegie Mellon University showed that adults who got less than six hours of sleep per night were more likely to get a cold.
Luckily, there are steps we can take to encourage better sleep:
- Switch off all screens at least 1 hour before bed – the blue light emitted from phones, tablets and laptops can keep you awake and disrupt your sleep cycle.
- Stretch or do some yoga before bed
- Meditate or use ASMR videos to calm your mind
- Make sure your room is completely dark or invest in a sleep mask
- Open a window to keep your room cool
- Try herbal sleep aids or over the counter remedies
Say bye-bye to bad habits
Alcohol and smoking have both been associated with causing serious problems for the body, but their effect on the immune system can’t be understated. Studies from Rutgers University and the National Institute on Alcohol Abuse and Alcoholism have suggested that excess drinking and smoking could damage the body’s immune response and cause more problems – though this research is still ongoing. Ultimately, we know that smoking and excessive drinking are not good for our health and our bodies, so if you’re looking to boost your immune system, it’s worth curbing these unhealthy habits.
Being hydrated keeps your body in peak condition – and can help your vital organs perform all their normal functions at their best level. With the right amount of water in the body, all the organs – from the heart to the kidneys to the brain – can get to work keeping you healthy. These organs need hydration to keep you going, so you should be treating your body with all the moisture that it needs. Staying hydrated can also improve the production of lymph, oxygenate the blood and support the kidneys in flushing out toxins from the body.
If you’re looking to keep hydrated, you should always be reaching for water. Its health properties are numerous and contain vitamins and minerals essential to the normal function of your body. But, if you’re not as big a fan of water as you could be, you can always add fruit or low-sugar flavourings to make it taste even better.
Kickstarting a healthy lifestyle starts with the right vitamins, and Novomins' scientifically formulated multivitamins give you the essential nutrients you need. Whether you're looking to boost your immunity, top up your B12 or wanting stronger hair, skin and nails, Novomins' gummy multivitamins are your helping hand. Visit our online store to find your multivitamin match.