2022-07-24

5 Ways to Boost your Immunity this Winter

Drake Editorial Team

Winter is here and now that borders have reopened in New Zealand, the Ministry expects to see new strains of the flu entering our country. To help keep you healthy, we have 5 tips to boost your immunity. 

1. Eat more Fruits and Vegetables.

Fruits and vegetables are packed with vitamins, minerals, antioxidants and fibre—all of which are beneficial for your immune system. And a bonus - fruits and vegetables can also help you stay hydrated. Eat them as snacks on their own or paired with other foods like nuts or cheese.  

Did you know? Canned fruit and veges are just a nutritious as fresh fruit and vegetables, plus they are cheaper! 

2. Exercise Regularly.

You don't need to be a marathon runner to feel the benefits of exercise, you just need to move your body! A little bit of movement is all it takes to boost your immune system and help you sleep better, feel more energised, happier and more confident.  

Try doing some stretching or light weightlifting in the morning before work or go for a walk during your lunch break. Staying active for at least 30 minutes a day will have a positive impact on your health! 

3. Practice Good Hygiene.

This is one of the most effective ways to keep your immune system healthy. According to the Centers for Disease Control and Prevention (CDC), hand washing is a key factor in preventing the spread of colds and flu.  

The CDC recommends washing your hands for at least 20 seconds with soap and water, or using an alcohol-based hand sanitizer that contains at least 60% alcohol.  

4. Get Plenty of Sleep.

Getting enough sleep is essential to your body’s ability to fight off viruses and infections, as well as keeping your immune system strong. According to the National Sleep Foundation, adults over the age of 18 should be getting between seven and eight hours of sleep per night. 

It's easier said than done when it comes down to getting enough shut eye—but here are some tips: 

• Make sure your bedroom is comfortable 
• Avoid blue light from devices 
• Don't drink caffeine late at night 
• Turn off electronics at least an hour before bedtime 
• Don't eat heavy meals within two hours before bed 
• Try taking a warm bath or shower right before bedtime Avoid processed sugar before bed (and anything else with artificial sweeteners) 

5. Hydrate 

Drinking water is one of the best ways to boost your immunity this winter. 

Drinking plenty of fluids helps your body to maintain a healthy balance of salts, sugars and proteins. This helps fight off germs and viruses. 

Also, it's important to stay hydrated when temperatures drop outside. Dehydration can lead to chapped lips and cracked skin which in turn can make you more susceptible to infection. 

So next time you're feeling under the weather, try adding a lemon or lime juice to your glass of water. 

Now that you know how to build a strong immune system, you are ready to fight off colds and flu this winter!