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boost your immune system

10 Great ways to boost your immune system

1. Get those hours in bed

It’s something we’ve all heard before but a good night sleep has a big bearing on your overall health, especially your immune system.  Adults should aim for around 8 hours sleep per night as too little sleep depresses the immune system making it easier for you to get ill and get infections.

2. Drink plenty of water

Another standard way of ensuring your body is in a much better health state is by drinking enough water on a daily basis.  Water hydrates your body, flushing out the bad toxins from the body in the process.  It also helps to carry nutrients to blood cells, helping your immune system protect the body.  How much water you should drink each day will depend on how active you are, but try to get around 8 cups of water a day as a minimum.

3. Berries and greens

What we eat has a big bearing on our immune system and two food groups in particular are worth eating to help your immunity – berries and green vegetables.  Foods like blueberries, cranberries, kale, spinach and broccoli are high in flavonoids, polyphenols and antioxidants, which all play a big role in maintaining a healthy immune system.

4. Get the garlic in

Garlic is a great flavour addition to any dish but many people can be put off by the smell that comes from it.  Garlic contains an ingredient called allicin which helps fight infection and bacteria, all aiding the immune system.  So don’t be afraid of adding a little bit of garlic to your favourite dishes in the future.

5. Manage stress

This may seem like a simple way to help your immune system but for many it can be tough to find a way to do it.  Long term stress can lead to things like anxiety, depression, lack of sleep, high blood pressure and even digestive problems, all of which can impact on your immune system.  Different people cope with stress in different ways but some of the most popular include exercising, meditating, cooking and reading before bed.

6. Nuts and seeds

Another good food group to add to your diet to help your immune system is nuts and seeds.  Nuts like almonds are a good source of selenium which helps support the normal function of the immune system.  Seeds like flaxseed and chia seeds are a good source of iron, which plays a big part in transporting oxygen around the body, which helps aid the immune system.

7. Avoid smoke and alcohol

Alcohol and tobacco consumption both impair and undermine the basic functions of the immune system, so cutting down on your intake of both of these can be a good way to reduce the damage being done to your immune system.  No smoking and drinking only in moderation will be a big help to your immunity.

8. Take in the sun

The sun is a great source of vitamin D, a vitamin that plays a big role in your immune system.  While the sun can be a great source of vitamin D, you don’t want to be over-exposed to it as you risk harming your skin.  Oily fish can be one great way of getting vitamin D into your system but if you want to get 100% of your Recommended Intake of vitamin D in one easy spoonful just try out our Milled Flaxseed with bio cultures and Vitamin D – one 30g serving will give you 100% RI of Vitamin D.

9. Enjoy the power of mushrooms

They can work well in almost any dish and you’ll be surprised at just how good mushrooms can be for you.  Mushrooms are loaded with polysaccharides known as beta glucans which have been linked to strengthening the immune system.  Mushrooms also contribute to the production of white blood cells, making them great to eat when coming down with an infection.

10. Enjoy the super power of sweet potato

Believe it or not, your immune system actually begins with your skin as it plays a big role in fighting against unwanted bacteria and infection.  Your skin needs vitamin A to stay healthy and vegetables like sweet potato, pumpkin and squash are a great source of this vital vitamin.


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