5 Ways to Boost Your Immune System this Winter

It’s that time of year again. The leaves are falling off the trees; the air is going colder and the temperature is falling day by day. That’s right; Winter is coming!

With Winter well on its way, small but noticeable changes occur. Evenings are getting darker; mince pies are mysteriously appearing in your supermarket trolley and the opening of advent calendars all mark the coldest, but also the most special time of year.

In the midst of all the end-of-year excitement, we must remember that winter is not without its consequences. Winter is a time for families to join together, but also to wine and dine with one another, on more than one occasion. People’s appetites will grow at this time of year, and there are many more bugs that can be caught, compromising your immune system.

So, with all that said, what can you do to boost and maintain your immune system through the cold season?

Exercise Outside:

Despite the chilling weather outside, it is still important to make time for exercise. Exercising, even in the cold, is safe for the majority of people so long as you take precautions – however if you are affected by certain health conditions such as asthma or heart problems then it’s always best to consult with your doctor how best to safely exercise in a new season.

Exercise comes with a variety of benefits, but adding the temperature factor adds even more benefits to the list. Exercising outside means that your body has to work harder to achieve and regulate its core temperature, allowing you to shed more calories than if you worked out indoors. More time spent outside will also top you up on your Vitamin D dosage and you’ll even strengthen one of your most important muscles...your heart! The cold will force the heart to work harder to pump more blood around the body to keep it warm.

It is recommended that 30 minutes of exercise helps achieve a healthier heart. 3-5 times a week of moderate cardio will be more than enough to keep your energy up and your heart at a healthy level and the regular release of endorphins will help to improve your energy levels and will keep SAD (seasonal affective disorder) far at bay.

Healthy Diet:

Surely, we’re not the only ones who notice more fatty foods appearing in our local Tesco’s or Asda as December 25th draws closer and closer. Mince pies – being a favourite – do go down a treat, but be aware; they are anything but part of a healthy balanced diet and will do nothing for your immune system!

Winter is the perfect season to enjoy a steaming hot bowl of porridge for breakfast. Not only will this help you start your day off properly, but will keep you topped up on your intake of starch and fibre.

As many people know, being thirsty is a sign that your body is in the beginning stages to becoming hydrated. Regardless of season, dehydration can cause exhaustion, fatigue, co-ordination difficulties and can also make you more susceptible to contracting winter colds and the dreaded flu.

So whether it’s a glass of water or a piping hot cup of tea, aim keep your water intake to around 8 glasses a day to help maintain healthy digestion levels.

Flu Shots:

The flu is a highly infections and unpredictable virus that can cause an unpleasant illness in many people. Flu jabs or flu shots are an effort to avoid contracting various strains of the flu, depending upon which vaccination you receive from your GP.

The risk for the flu starts around October, with symptoms such as fevers, chills, headaches and aching muscles. People can also contract a cough and a sore throat too. Whether you’re young, old or fit as a fiddle, ANYONE can contract the flu virus. More serious cases however, have been noted in people over the age of 65, people who have serious medical conditions and pregnant women. People who are in these groups are more likely to develop serious flu complications such as pneumonia.

We advise that you get your flu jab as soon as you can from your GP to protect yourself throughout the winter months; some medical conditions allow you to have this in advance so be sure to make an appointment to get vaccinated.

Sleep:

The immune system is designed in such a way to protect us from many ailments and illnesses, but not enough sleep can lead to it not functioning at an optimum level.

Sleep deprivation, especially in winter, can lead to a greater risk of developing a cold or the flu.

The NHS recommends 8 hours of sleep a night so set your alarms to make sure you get enough shut eye for your immune system to be working like clockwork and enjoy that extra hour in bed.

Final Wrap Up:

By implementing as many of these factors as possible into your winter lifestyle, you can be sure you’re on the right track for a healthier and happier you throughout the winter season.

Got a helpful tip to boost your immune system during the winter? Comment below or Tweet us @defibshop – we’d love to hear your thoughts!