how to keep your immune system strong this winter

It’s that time of year again – the season of coughs, flu’s and sniffles! Why is it though that some people sail through winter with not a care in the world and yet others are constantly going from one illness to another? It all really comes down to your immune system and how well it is functioning.

Your immune system has a super important job – to protect your body against foreign invaders, keeping it healthy and strong. Day in and day out it works around the clock, warding off all the bacteria and viruses and everything else that it comes into contact with.

When your immune system is healthy and strong, it deals with all of this without a hitch. However, when your immune system is overwhelmed or compromised then it is more likely to succumb to the foreign invaders and you may end up with a cough / flu etc. Not all immune system responses are bad ones. For example, when you get bitten by a mosquito – you get a red and itchy bump to accompany it, this is a sign of your immune system being hard at work!

Of course the best way to protect yourself from the common winter ailments is to make sure you keep your immune system strong to start with – by giving it what it needs and boosting up on some of the key immune boosting essentials.

So let’s find out exactly how you can keep your immune system firing on all cylinders this winter ☺

1. Be sure to get checked by your Chiropractor.

What does Chiropractic have to do with my immune system I hear you ask!

Chiropractic care strengthens the brain-body connection, ensuring that your neurological system is functioning at it’s best. What does this have to do with your immune system I hear you ask? Well, because your nerve system controls and coordinates every single system and reaction that happens within your body, it makes sense that it is in charge of coordinating your immune system as well. In fact, Chiropractic is SO good at boosting the immune system that people under regular chiropractic care have an immune system that functions 200% better (1, 2) than the Average Jo – yes please!

2. Fuel Up with great FOOD!

Your body has specific requirements for protein, fat and micronutrients. By ensuring that you continue to Eat By Design, you will be getting all the goodies you need to keep your immune system strong.

Most of your immune system also sits within your gut (the gut-brain connection is also an area that is becoming increasingly studied), so steering clear of foods that inflame your gut (especially grains – with the major focus on the gluten containing ones) is very wise; as is minimising your sugar intake, as every time you eat sugar your white blood cells (the ‘good guys’) ability to fend off the pathogens (the ‘bad guys’) decreases hugely. Just 8 tsp of sugar can decrease the ability of your immune system to fight off germs by 40%!! By the way, 8 tsp isn’t very much!

3. Schedule some YOU time into your day

Most of you will have experienced the effects of stress on your immune system at some stage. Just look at the high school students who become more prone to illness following exam period or the office worker who finally stops to take a holiday and gets sick whilst on vacation!

The more stress you are under the more your immune system will be lowered. Day-to-day and chronic stress releases stress hormones that weaken your immune system and make you more susceptible to colds and flu’s as well as other more serious conditions. Don’t forget that chronic stress also includes overdoing the exercise, so be sure to switch up some of your long runs or bike rides with some high intensity metabolic conditioning sessions to keep that immune system firing on all cylinders.

Be sure to schedule some relaxation and YOU time into your daily schedule to help counteract the effects of stress. This is where chiropractic adjustments also play a vital role as they boost your body’s resistance and help you cope with the stressors of daily life much better than you would otherwise.

4. Get your Beauty Sleep

Most of your body’s healing occurs whilst you sleep, so be sure to make quality sleep a priority! With the shorter days, why not go to bed a little earlier, rather than staying up late and watching the telly? Your body and immune system will thank you for it. The magic of sleep is that it increases the T-Cells in your body (the ones that boost your immune system) and decreases cytokines (the ones that create inflammation and stress in your body).

Promoting healthy sleep is paramount. Check out these awesome tips:

• Sleep in a dark room: It boosts melatonin, which helps you sleep deeper and better
  • Even IPhones, chargers, digital alarm clocks can interfere with your quality of sleep so remove these as much as possible
  • Avoid tech time for at least an hour before bed: it interferes with your bodies melatonin production
  • Aim for at least 7 hours sleep per night

What to do if you do happen to succumb to the winter lurgies?

If your body does start showing signs of infection then be sure to stock up on all the good stuff as well some extra potent immune boosting tips:

• Vitamin C: Supports healing and reduces the severity and duration of colds
• Lemon & Honey: Start the day with an immune boosting and anti-bacterial (especially if you use manuka honey) lemon and honey drink (or you can use apple cider vinegar and honey.
• Fluids: Especially good when you don’t feel so much like eating. Focus on things like gut and immune nourishing bone broths or clear soups
• Get Adjusted: Your immune system and nervous system work together as a team, so be sure to keep your scheduled adjustments to ensure they are both working in harmony and at their very best.

If you have a favourite immune boosting tip, we’d love to hear it! What keeps you and your family thriving and healthy over the winter months?

Here’s to a happy, healthy and vibrant winter for the entire family .

The Vital Chiropractic team