It may still feel like Summer, here in Madrid but I know that for many of you the temperatures have already started to drop and the sniffles may even have come back too… Right? When it comes to avoiding the common cold or flu: I always say to my clients: prevention is key. If you want to enjoy this Fall season without catching a cold or the flu, then check out these: 5 Ways to Boost Immunity And Prevent The Flu Naturally.
Many people know about the importance of eating a healthy diet, rich in vitamin C, Vitamin D and omega-3s to boost immunity naturally, but there are a few other factors that are just as equally important. This is what this post is all about.
Boosting your immunity naturally happens when you eat a certain way, but also happens when you follow a few behavioural guidelines.
5 Ways To Boost Immunity Naturally
1. SLEEP + Adequate Rest
Many people underestimate the importance of sleep as part of a healthy routine and as a major immunity booster. Adequate amounts of sleep and rest are essential to allow your body to reset, get rid of unwanted toxins, rejuvenate and build your immunity. Make sure sleep is always on your priority list no matter the season. You will see a major improvement in your mood, the health of your body and in your immunity.
2. Gut Health
This is another commonly ignored pillar of good health: a balanced and healthy microbiome. I have talked about the importance of having a healthy microbiome many times on this website and rightfully, so. Did you know that up to 75% of your immunity resided in your gut? Yes, that’s right. So, make sure you keep your gut happy, and your immunity will be affected positively. Here are a few ways to do so:
- Take your probiotics daily (in supplement form or by eating probiotic-rich foods such as tempeh, miso, sauerkraut, etc).
- Limit your stress levels as much as possible
- Avoid processed foods and junk foods
- Load up on fresh vegetables and fruits (i.e. prebiotics)
- Drink a lot of water (Aim at 2 to 3 L per day)
3. Move That Lymph
Another very important way to boost your immunity is to stimulate your lymphatic system. The lymphatic system is present all over your body and unlike the circulatory system (which has the heart as a pump), it won’t move unless you do. The lymphatic system takes care of getting rid of toxins and maturing your immune cells. So, to keep it healthy, make sure you either: move daily (jogging, walking, jumping, dancing, exercising, etc) or you practise daily dry skin brushing. I have a whole article about it: HERE.
4. Limit Stress
Stress, just like lack of sleep, is another big culprit when it comes to weakening your immunity. Keep your stress levels as low as possible by including some relaxation into your daily routine. It could be achieved with yoga, meditation, journaling, reading, writing, or taking a nice epsom salt bath. Whatever it is that relaxes you, schedule it in for 30 minutes everyday.
5. Clean Out Your Tongue + Nose Daily
That’s not something many people do on a daily basis, but trust me it’s another great way to prevent bacteria and viruses from entering your body. Our mouth can house many different types of bacteria and one great way to clear out any bacterial residue in the mouth is to use of a tongue scrapper. Tongue scrapping is a great way to get rid of accumulated toxins on the tongue and it helps keeps your breath fresh too.
The nose is another area of the body that can harbour a lot of germs and bacteria. Therefore, cleaning it out daily is another great practise. Simply use some water to do so. Another great way is the use of a neti pot/nasal rinse cup (for guidelines on how to use a neti pot, click: HERE).
And there you have it folks, my 5 favourite ways to boost immunity and prevent the flu naturally. Please let me know in the comments below which ones you are already using and share your own favourite tips ;).
I hope this helps you stay vibrant, strong and healthy this Fall/Winter Season!