Seasons have changed, and extreme temperatures are more persistent than ever.

To stay healthy and not risk any kind of disease or infection this winter, you have to take good care of your immune system.

Because of this, I have prepared 10 useful tips to help you shield yourself from harm and to tackle cold effectively.

  1. You’ll have to take care of what you eat this winter.

Having a balanced diet with plenty of whole foods is the key to staying healthy.

Purchase food with a high nutrient content this winter.

Vitamins A, C, D, and E, essential minerals like zinc and selenium, together with Omega 3, will provide the perfect boost for your body.

You’ll benefit from them if you’ll eat these variations of whole foods:

  • Legumes
  • Nuts and seeds
  • Whole grains
  • Quality animal proteins if you enjoy meat)
  • Fresh fruits

These superfoods will also supplement the rest of your body’s needs:

  • Micro algae
  • Bee pollen
  • Reishi mushroom
  • Camu camu

For your immune system to really thrive this winter, it’s best that you keep away from:

  • Fried foods
  • Anything processed
  • Canned products, or anything with artificial sweeteners and refined sugars 
  1. You’ll want all the Vitamin C you can get your hands on.

Your immune system enjoys Vitamin C, and for this reason you should constantly eat fresh fruits and veggies.

You should try the following for the best Vitamin C content:

  • Kiwi
  • Citrus
  • Berries
  • Dark-green veggies

If those are not enough to satisfy your needs, you can also ask your local nurse to give you a shot of Vitamin C.

They are most effective during the winter season!

  1. Constantly hydrate.

I know you’ve probably heard this advice countless times before, but what you may not know is that tap water should be driven out of the equation.

You’ll want to drink only clean water to avoid exposing to other chloride-based afflictions.

Liquids help facilitate lymph, a fluid which transports white blood cells and other cells related to the immune system.

Hydrating and maintaining a proper fluid level is among the best things you can do for your health.

To spice things up, add a slice of lemon whenever drinking a glass of water for extra Vitamin C.

  1. Your sleeping routine should not fall below 7-8 hours a day.

Get chronic fatigue and your immune system will start to crumble.

Your body heals and improves when you rest, so better give it the 7-8 hours/day of sleep it deserves.

In case you can afford it, take an afternoon nap.

Your body will most likely repay you afterwards.

  1. Drop spices and herbs in your food.

When cooking, don’t hesitate to add garlic, onions, pepper, turmeric, curry, and onions.

These ingredients can act as natural antibiotics and boost your immune system.

  1. Try to renounce synthetic antibiotics.

The best way to do this is by staying healthy.

In case a flue does catch you this winter, try to keep away from antibiotics as much as possible.

Studies revealed they neutralize beneficial bacteria in the digestive system, as well as restrain some immune functions.

Seek alternative natural remedies, and take antibiotics only as a last resort.

If you’re feeling sick, mix some hot water with lemon, honey and ginger, and have some rest.

Zinc and Echinacea will also do great against flu symptoms.

Not all bacteria are here to plot against your health.

There are friendly bacteria residing inside your digestive system.

It’s good to note that about 80% of your immune system is located there as well, so (some) bacteria play a vital healthy role for each of us.

To prevent your immune system from deteriorating, you must take good care of your gut – the breach through which dangerous viruses and bacteria can infiltrate.

To maintain control of your immune system, you must assimilate probiotics, or good bacteria.

Better get them from whole and fermented foods rather than synthetic pills.

You can benefit from plenty probiotics from the following foods:

    • Yogurt
    • Kefir
    • Microalgae
    • Kimchi

  • Raw sauerkraut
  • Miso

If you prefer supplements, make sure to grab those that offer a great variety of bacteria from different sources.

Also, keep in mind to look for those bacteria which resist after refrigeration.

  1. Take a sunbath daily

I believe you know how important it is to get daily direct contact with the Sun for the abundance of Vitamin D it provides.

Vitamin D greatly strengthens your immune system, so make sure to greet the sun daily, or at least a few times a week.

A 30-minutes-walk should provide all the necessary Vitamin D the body requires.

  1. Work out

There’s a thick list of benefits resulted from exercising regularly. In short, working out:

  • Improves your immunity functions.
  • Improves the quality of sleep.
  • Makes you stronger.
  • Helps you resist cold more effectively.

Only fifteen minutes spent exercising daily will put your blood in motion, increase appetite, and make you feel refreshed.

So, what are you waiting for?

  1. Learn to sit back, relax, and rejoice

Although last on the list, these simple tips will alleviate chronic stress, combat depression, and boost your immune system.

Now that you are aware of this, when life brings you lemons, just start making lemonade.

Instead of focusing on the sour taste, mix it with a bit of honey and all should be well, at least in respect to your immune system.

Remember we are experiencing a “sweet spot” consolidated by millennia of hard work and bitter human trials.

There’s not much need to stress these days, although people seem to do it more often than ever.

I hope these tips come in handy to you, and if you enjoy my work, don’t forget to spread the word.

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