Whether you sense a tickle in the back of your throat, feel extra sluggish in your body or mood, or have just been around a grandchild with a runny nose for an afternoon, sometimes you just know when a bug is coming on. But don’t throw in the towel yet―there are plenty of things you can still do to boost your immunity and help your body out!
Add these simple and natural tips and tricks in your wellness routine!
Sleep
Easy to say, but harder to do. Good sleep and enough rest is crucial to boost your body’s immune response. Sleep gives your body time to replenish its immune cells and manage inflammation. And as you may know, inflammation means pain, swelling, and other symptoms of chronic illness. A 2015 study found that after a full night’s sleep, immune cells move out of the blood and into the lymph organs where they can properly engage with pathogens.
And, the length of sleep isn’t necessarily what matters, though it won’t hurt. Dr Michael Irwin, MD, a professor of psychiatry and biobehavioral sciences, says that how you feel in the morning when you wake up is more important than a strict 8 hours a night. It’s when you’re around or less than 5 hours that your inflammation levels will be affected, in general. His advice for quality sleep is to “stick with a consistent sleep-wake routine, get some exercise during the day, and avoid alcohol and caffeine before bed.”
A few more tips for better sleep quality to fend off sickness:
- Turn on a humidifier before bed and while you sleep. A humidifier will add moisture back to the air, ease nose or throat irritation, decrease skin dryness, and relieve symptoms of cold and flu related to your breathing.
- Take a hot shower 1-2 hours before bed. Because the natural sleep pattern is partially triggered by a lower core temperature, a bath or shower can facilitate that drop. The warm water will help relax your body and muscles as you prepare for sleep.
- Clear your sinuses before bed to avoid sleep discomfort or interrupting. Try using a vaporizer or peppermint oil, a tool like the Neti Pot or NeilMed sinus rinse, or steamy shower.
- Do a guided body scan before bed. Mindful body scan meditations can help relieve pain, decrease stress, and improve the quality of your sleep. They can also help you drift back to sleep if you wake during the night.
- Relax with calming music or white noise. Research has found that adults who listen to 45 minutes of relaxing music before going to bed get to sleep faster, sleep longer, wake up less frequently at night, and wake up feeling more rested. White noise can also help with maintaining sleep throughout the night for light sleepers. Or, try a soothing bedtime story from Nothing Much Happens.
- Get everything you need before bed and make it a routine. Anticipate and try to prevent those needs for middle of the night wake-ups. A straw-cap water bottle for quick drinks, lip balm for chapped lips, and an extra blanket.
Ginger
Ginger is a go-to for the days when your body feels on the edge of sickness. It’s a superfood for immune health, and feels great for the digestive system. Ginger is a great source of vital immune-boosting vitamins and minerals like iron, magnesium, vitamins B6 and C, and zinc, and packed with antioxidants. It can also ease cold symptoms, like muscle fatigue and sore throat, and fight symptoms of the flu. And, there’s many ways you can add ginger to your routine!
Generally, going fresh is always better for flavour, but using ginger powder is an easy substitute! Experts at Johns Hopkins say that the raw ingredient is also a safer bet than opting for supplement pills, which can include other unnoted ingredients.
How to get benefits of ginger:
- Stock up on or make your own ginger shots.
- Add fresh, whole ginger to your favorite soup recipe or fruit smoothie.
- Make a lemon, honey, and fresh ginger tea, or buy the Twinings favorite for a soothing and healing drink.
Hydration
Water is the name of the game when your body is feeling run down! The Harvard School of Public Health tells us that drinking enough water each day is important for many reasons; to “regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.”
Our best Movement Living tip for staying hydrated? Invest in a bottle that you can take everywhere with you, fill it at the beginning of the day, and make it your new best friend! Try a straw, one that keeps it cold for the full day, a styling design, one that can fit in the cupholder for errand runs, or one that marks the progress of your daily intake (~11 cups per day!). Before you have a cup of coffee or meal, challenge yourself to drink a cup of water first.
Shop our favorite Yeti bottle
Movement & Fresh Air
Movement is medicine! Studies have shown that aerobic exercise (think walking, biking, swimming, dancing) increases your breathing and heart rate, in turn increasing blood flow across the body. This allows immune cells to travel farther into places like the lungs and encounter more infected cells. Strength exercise also helps build muscle, a major source of many proteins that play an important role in immune function.
Simply getting outside will also help bolster your immune system. This helps your body to get essential Vitamin D, a key vitamin for blood cells and immunity and increasing absorption of other nutrients, as well as introducing your body to healthy bacteria for fighting pathogens.
Movement Living tip: Just start with 1 exercise, 1 stretch, or 1 block, especially when you’re feeling low on energy. A little movement is always better than nothing. It’s not about your personal best, just caring for yourself for a few minutes. Try gentle movement classes on the Movement Living Online Wellness Studio here.
Immune Boosting Foods
There are many immune boosting foods, many of which come down to getting good amounts of fruit and vegetables daily!
Here are some to add to your immune-healthy meals, recommended by Cleveland Clinic:
- Fatty fish – high in omega-3 fats for anti-inflammatory properties (tuna, herring, salmon, sardines).
- Citrus fruits – high in Vitamin C, which may prevent or shorten infections by promoting immune cell function (orange, lemon, grapefruit, lime).
- Garlic – contains alliin, which is linked to supporting the response of white blood cells that fight the flu or cold viruses.
- Turmeric – can lessen inflammation and fight free radicals (unstable atoms that can damage your cells).
- Broccoli – contains glutathione, an antioxidant, which attacks free radicals, reducing their damage to your immune system, as well as fiber and Vitamin A, C, and E.
- Bell peppers – surprisingly high in Vitamin C!
- Spinach – high in Vitamin A, iron, and folate (Vitamin B) which research shows may help bolster your immune system.
Immunologist Dr. Cassandra Calabrese says, “Changing your diet changes isn’t a guarantee that you’ll never get sick, but it’s a good way to stay healthy and help your immune system fight off viruses and other illnesses.” She also recommends reducing saturated fats found in baked goods, full-fat dairy and red meat. You should also avoid trans fat (cookies, margarine), which is bad for your heart and causes inflammation.
Salt Water Gargle
This easy at-home tip is great for an oncoming sore throat and other sinus and respiratory infections. It’s also great for soothing acute pain or discomfort, and loosening mucus if you’re already fighting symptoms! As Healthline shares, “Salt has been scientifically proven to help draw water out of oral tissues, while creating a salt barrier that locks out water and harmful pathogens from getting back inside. This makes salt water gargles valuable for blocking viruses and bacteria, reducing the chance of infections in the mouth and throat, and relieving inflammation in certain cases.”
Here’s how to prepare a salt water gargle:
- Stir ¼ to ½ teaspoon of salt to every 1 cup of water. You can use cold water, or opt for warm water for extra soothing benefits and easier dilution.
- For taste, you can try adding honey, lemon, or other herbs.
- Gargle the water in the back of your throat for 15-20 seconds. Then, swish the water around the mouth and teeth afterward. Spit it out into a sink once you’re finished. Avoid drinking the salt water. You can gargle before or after brushing your teeth.
Vitamins & Supplements
While getting vitamins and nutrients straight from the source (whole, unprocessed food, and plenty of fruits and vegetables), extra vitamins can also be a good option. Here are vitamins and other supplements you can take to help boost your immunity as a preventative measure, plus where to find them in your everyday foods:
-
- Vitamin C – citrus fruits, tomatoes, potatoes, red and green peppers, kiwi, broccoli, strawberries, brussels sprouts, and cantaloupe.
- Vitamin D – fortified milk, fatty fish and fish liver oils, beef liver, cheese, egg yolks. Also, sun exposure.
- Vitamin E – nuts, seeds, vegetable oils, and green leafy vegetables.
- Zinc – beef, pork, poultry, beans, nuts, whole grains, oysters, and dairy products.
- Vitamin A – leafy green vegetables, orange and yellow vegetables, tomatoes, fruits, and some vegetable oils.
- Echinacea.
- Elderberry.
Let’s talk ColdFX, the big name in cold and flu supplements. While there is still research to be done and minimal conclusive evidence, some evidence indicates that taking Cold FX supplements may help to reduce the duration of sickness and perhaps to decrease symptom severity. However, it is not intended for the treatment of sickness, and should not be used consistently for over 4 months. If you feel better taking it, do so as indicated!
Note: Always consult with a primary care provider when looking at adding any vitamins or supplements to your routine.
Live well and age better with your weekly 10-minute wellness habit. Join Movement Living to get your free wellness newsletter, delivered every Monday.
We put our expertise and know-how to work in order to pick products you’ll love. While we independently select these products, making a purchase through our links may earn Movement Living a commission.
