Winter months are notorious for the spread of flu and colds, leaving many people wondering how they can boost their immune system to stay healthy during this season. The key to boosting your immune system lies in the lifestyle choices you make. The right selection of food, fitness, and even relationships can contribute to a stronger immune system, helping you fight off winter illnesses.
Foods for Immune System Strength
To improve your chances of having a healthy and strong immune system, you should opt for nutrient-rich whole foods. A general rule of thumb is to choose foods that are high in micronutrients, like vitamins, minerals, omega-3 oils, fiber, antioxidants, and phytochemicals, while being low in empty calories.
Here is a suggested menu of nutrient-rich meals that can help build your immune strength when consumed regularly over time:
Breakfast: A smoothie consisting of fresh whole fruits, green leafy vegetables, and a choice of your favorite liquid (almond milk, water, or rice milk). You can add stevia or honey for sweetness and nuts or oats for extra protein.
Lunch: Opt for a meal that starts with fruit, salad, or vegetables as the base. You can then add a source of protein like grilled fish, lean meat, or a tofu burger. Drink green or fruit tea to aid digestion.
Dinner: Begin with a large salad and roasted, grilled, or sautéed vegetables. You can add a protein source such as grilled fish, chicken, or beef, and use a healthy dressing made with olive oil, vinegar, and your choice of herbs and spices.
Dessert: Choose low-calorie options and fruit-based desserts like fruit-infused yogurt, chia seed puddings, or fruit-based smoothies sweetened naturally with stevia or honey.
Physical Fitness for Immune System Strength
According to a November 2011 article published in Brain, Behavior, and Immunity, regular exercise, specifically aerobic fitness, is positively linked to improved immune system strength. The study looked at 102 men and showed that those who were more aerobically fit had stronger immune systems, regardless of their age. This finding is backed by other research which reveals that regular exercise can lead to reduced symptoms during an illness and lowered inflammation levels.
However, the relationship between exercise and the immune system has diminishing returns, with excessive exercise breaking down the immune system instead. Therefore, it is important to find a balance in physical activity, incorporating moderate yet consistent exercise into your routine.
Beyond Food and Fitness: Relationships, Climate, and More
Other factors that can contribute to a stronger immune system include having a strong support system of friends and family. Positive relationships can help you manage stress and lower cortisol levels, which have been associated with a weakened immune system. The climate can also play a role, as colder weather means we tend to spend more time indoors, making it easier for viruses to spread. Be mindful of maintaining good hygiene and washing your hands regularly during the winter months.
Above all, listening to your body and giving it what it needs in terms of nourishment, exercise, and rest will help you maintain a strong immune system and give you the best chance at avoiding illnesses this winter.
