Cold and flu season is nearly upon us. Ironically, I just got over a cold that somehow no one else in my household got. I wasn’t prepared. But now, with my son off to school, I’ve stocked up on every supplement and superfood available that boost your immune system. I’ve also purchased facial tissues and Buckley’s in bulk.
There are a lot of ways to support an already healthy immune system so that you can withstand the onslaught of germs your favourite tiny people bring home. Here are my top 3:
1) Get Quality Rest
Rest is king when it comes to supporting your immune system and fighting off disease. It’s been proven time and time again, and we know it, too. We know we feel better and are more able to withstand germs and viruses when we’re well-rested.
We often sacrifice rest in the name of more work, just one more show, or a few more minutes of scrolling. I’ve been there too, so no judgment here.
There’s always room for improvement though. None of these things adds nearly as much value to your life as a good night’s rest, and you know it. So, turn off your phone before you lie down, get the TV and laptop out of your room, and get a good night’s rest!
2) Boost Immunity with Superfoods
Nature has a vast array of herbs, spices, and foods to give our immune health (and overall health) a boost. Here are some of my favourites that are in season now:
Garlic
Known for its powerful properties in both traditional medicine and modern research. When freshly chopped and minimally processed, garlic is an antioxidant and nutrient powerhouse. If you don’t like the taste, you can take it in supplement form, for a more concentrated dose of its beneficial properties.
Fermented foods
Fermented foods contain beneficial bacteria, which promote gut health. Gut health is directly linked to immune health, as much of our immune tissue is located near the digestive tract. If you’re interested in making your own fermented veggies, like sauerkraut, check out recipes and techniques here.
Berries
Okay, berry season in Ontario is winding down, but that just means you’ll have to get what you can and freeze it. Berries – especially wild blueberries – are also high in vitamin C, as well as other antioxidants. They taste great, and they’re pretty versatile!
Chaga
While not a food, chaga has been used in traditional medicine practices as an immune booster for centuries. You can get in chunks to use in tea (it doesn’t have much flavour), or as a tincture or extract.
3) Embrace *Mild* Stressors
Not all stress is bad, and giving your body regular low doses of it can actually be helpful in dealing with greater stressors such as viral or bacterial infections.
I’m talking about stressors like exercise, time-restricted eating (a.k.a intermittent fasting), and cold plunges. Really, anything that takes you a little bit out of your comfort zone in a safe and controlled manner can actually help you become more resilient against other stressors.
If you’re not already exercising regularly, consider joining a gym or working with a personal trainer to get started..
If you’re accustomed to eating whenever you’re hungry, consider experimenting with intermittent fasting. However, this isn’t recommended if you’re pregnant or breastfeeding.
If you are generally healthy (and not pregnant or a child), try some form of cold exposure, whether it’s putting your hands or feet in a bowl of ice water, or doing a full-on cold plunge.
If you have some other low-dose stressor that works for you, that’s fantastic! Continuing with what works for you is key to maintaining your health.
The bottom line is that keeping your immune system and body healthy doesn’t have to be complicated. Rest, good food, and mild stress will do the trick, so long as you practice *consistently*. Consistency is key.
If you’re struggling to stay consistent with your health and fitness goals, I’m here to help. As your personal trainer, I can guide you on the path to better health. Book a call with me today, and let’s work together to take ownership of your wellness journey!
