6 Ways to Boost your Immune System this Spring

Spring weather in The Capital can be unpredictable. Warm and sunny one day, chilly and windy the next. The seasonal changes and temperature swings can make some of us more susceptible to catching a cold or getting sick. This Spring, give your immune system a healthy boost to help prevent the common cold and improve your body’s defences against viruses. Here are six easy ways to boost your immune system, naturally:

1. Get high-quality sleep

Getting enough high-quality sleep is a simple way to boost your immune system. Sleep and your immune system are closely linked. In fact, poor quality sleep can cause higher susceptibility to illness. You should aim for at least 7 hours of sleep each night. 

If you’re having trouble sleeping, try limiting screen time for an hour before bed.  The blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm - your body’s natural wake-sleep cycle. Other sleep tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly. We also recommend using our Comfort & Calm aromatherapy diffuser blend before bedtime to relax your body and calm your mind. 

2. Just breathe.

Relieving stress and anxiety is key to immune health. We are all experiencing increasing levels of stress due to the global pandemic, and long-term stress can cause inflammation, as well as imbalances in immune cell function.

To help ease your stress and promote relaxation try any combination of meditation, regular exercise, yoga, and soaking in a warm saltwater bath. Soul Speak yoga is offering a selection of yoga classes online, and Iron North Studio regularly hosts online workouts through their Instagram page and will be launching Virtual training courses this Spring!  

3. Take a Cold Shower

Did you know that taking a 2-3 minute cold shower each day can boost your immune system? Cold showers are also beneficial for the cardiovascular, respiratory and musculoskeletal systems, and can also boost your mental health and metabolism

A recent study found that taking cold showers daily increased the number of disease-fighting white blood cells (compared to people who took hot showers). Here, the body tries to warm itself during and after a cold shower, metabolic rate speeds up and activates the immune system, which leads to the release of more white blood cells. Do you want to learn more about Cold Therapy? Have a look at the Wim Hof method for inspiration. 

4. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that can also boost your immune system. The antioxidants in these foods help decrease inflammation and chronic inflammation is linked to a number of health conditions. The fiber in plant foods feeds the healthy bacteria in your gut. A healthy gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.

Fruits and vegetables are also rich in nutrients like vitamin C, which may reduce the duration of the common cold. If you struggle to eat all of your fruits and vegetables, try a Renew Cold Press juice - we highly recommend the ‘Meadow’ green juice! If you are looking for Nutritional Coaching and guidance with a nutritional plan, have a look at the offerings with Holistically Nuts.

5. Add in fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir and miso.

Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms. If you don’t regularly eat fermented foods, probiotic supplements are an ideal option. Kardish Health Food Centre is a great place to stock up on all of your fermented foods and probiotics. 

6. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and essential functions. These complications can increase your susceptibility to illness

As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty, and aim for eight 8 oz glasses of water, cold-pressed juice or herbal tea per day.