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boost immune system

Easy way to boost your immune system this winter

Now that winter is in full swing, it can be difficult to avoid catching the flu or a cold as symptoms becoming widespread. Looking after your immune system is imperative to aid the body in fighting off unwanted illnesses. There are a few simple steps that you can take to help boost your immune system.

Get your five a day

It may be cold and dark outside but filling up on unhealthy comfort food will not help your immune system. Now is the key time of year to ensure that you are having your five portions of fruit and vegetables a day.

Berries are a great source of antioxidants, try adding a handful of blueberries to your breakfast or if you are feeling adventurous add a smoothie to your daily routine.

It may make your breath smell but Garlic is a common home remedy which is used to prevent colds. It contains a vital ingredient called allicin which is known to fight bacteria and infection.

Increase your Vitamin D intake

To help build a strong immune system and improve your ability to fight off infections quickly, it’s no secret that vitamin D is the key ingredient to make this happen. It’s that important that our bodies produce it when our skin is exposed to sunlight.

The NHS recommends that during autumn and winter we should consider taking a vitamin D supplement. Not only will it aid in boosting your immune system, but it can also stop the risk of developing osteoporosis.

Sleep Tight

It can be hard to make sure we get eight hours a night but sleep is the time when our bodies repair and renew cells. There are two distinct health benefits when it comes to sleep; firstly a good nights sleep relaxes the body fighting off the adrenalin which is created when we are stressed or anxious. When the adrenalin hormone is released this will lower your immunity.

Secondly, our body produces the melatonin hormone whilst we sleep which helps fight against certain diseases. To help aid in this hormone being produced its vital to ensure that we get between eight to ten hours sleep a night.


Yep, it’s that word that we all love to hear! Not only will including exercise into your daily routine help you lose weight but it will aid in making your body stronger. Regular exercise increases the circulation of nutrients and blood which helps flush the body of unwanted toxins.

It is recommended that we increase our heart rate for a minimum of 30 minutes a day, anything you do above this will aid in boosting your immune system. When we exercise our body releases endorphins that increase our energy levels aiding in our immune system becoming more energetic.

Stay Hydrated

An easy way of ensuring your body is in good health is by making sure you drink enough water each day. Not only will it hydrate you but it aids in flushing out bad toxins from your body in the process. Drinking enough water also helps key nutrients make their way to your blood cells. It is recommended to try to drink at least 8 cups of a water a day.

So there you have you have it a few easy steps to incorporate into your daily life which will assist your immune system.

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