Stay well this winter with these vital tips
It’s that time of year again: cold and flu season is upon us. No one likes to be ill, and a nasty cold can spell misery. Staying up to date with vaccinations can help keep the bugs at bay, but what else can you do to boost your immune system?
1. Try to manage stress
Did you know that stress can weaken your immune system? When you’re living with chronic stress, your body sees a decrease in lymphocytes, the white blood cells that help fight off infections. The lower these levels are, the more susceptible you become to viruses. Managing your stress levels isn’t always an easy task, but if you notice a link between stressful periods and catching illnesses, it may be a sign to slow down to rest, recuperate, and let your immune system recover.
2. Exercise (but not too much)
Research has found links between regular exercise and a boost to our immune systems. That said, it’s important not to overdo it. Prolonged bouts of strenuous exercise have actually been shown to result in a decrease in our white blood cell function, said to create an ‘open window’ to viruses and bacteria. So, what’s that magic movement window? A study, published in PubMed Central, suggests moderate to vigorous intensity exercise for 60 minutes or less is optimal for boosting your immune system. So, rather than pushing yourself to the limit in a HIIT workout, prioritise moderate exercise that raises your heart rate, but which you can still talk through – such as a brisk walk, cycling, dancing, or even mowing the lawn.
3. Drink up
Several studies have shown a relationship between hydration and our immune system, including one published in Luminescence. Researchers looked at judoists after a judo session, dividing the group into two according to their level of dehydration after practice. The results suggested that dehydration resulted in immunosuppression. Other, larger studies have found similar results, so making sure you drink regularly throughout the day (and rehydrate after exercise) could provide a boost to your immune system.
4. Get busy between the sheets
Early studies have found there may be a link between regular sex and an improved immune system. In a study published in Psychological Reports, researchers looked at people who had frequent sex (which they defined as one to two times a week). What they discovered was that these people had more immunoglobulin – an antibody that lives in our mucosal tissue – in their systems than others. Research is still early, and more work needs to be done to confirm the link. However, sex is also connected to lower stress levels, better sleep, and cardiovascular health – all of which play their own role in supporting our immune system.
5. Cook with more cinnamon and capsaicin
Spicing things up in the kitchen can also be a bonus. Cinnamon is packed with antioxidants, along with anti-inflammatory and anti-viral properties, with a 2021 study in Heliyon noting it can help combat influenza for this reason. Additionally, capsaicin, the chemical found in spicy foods like chillies, has numerous health benefits including anti-inflammatory, anti-carcinogenic, and antioxidant properties. So adding some heat to your recipe rotation this winter could fire up your immune system, too.
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