How To Prepare Your Immune System For The Changing Seasons

As we transition to the warmer days ahead, we often experience a rollercoaster of temperatures. This may lead to an increased risk of catching a cold even as we bid goodbye to flu season.

Thankfully, there are plenty of ways to strengthen your immune system and get your health back on track.  

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Here are five simple ways to boost your immune system just in time for summertime:

1. Enjoy the sunshine 

A research conducted by Oregon State University found that spending some time in the sun can help keep your defence system strong. So, when the weather allows it, put your walking shoes on and get that vitamin D!

According to the US National Institute of Health, the daily dose of vitamin D needed varies depending on your age. Generally, the commonly recommended amount of sun between adults aged 19-70 is 600 IU (15mcg) while those aged 71 and older should get 800 IU (20mcg) per day.

Some people can get away with getting their daily dose of vitamin D on sun exposure alone, while others may need more. We recommend speaking to your doctor if you’re unsure to get advice on any supplements you can take to help.

2. Lessen your sugar intake

Eating or drinking foods that are high in sugar or refined carbohydrates has been found to compromise your immune system, which can lead you to get sick. In fact, research has found that consuming excessive amounts of sugar can leave your defence system feeling weak, as it prevents your white blood cells from fighting off viruses or infections in the body.

The best alternative is to replace these sugary foods and beverages with fresh fruits and vegetables. Here are some seasonal foods that are known for their immune-boosting properties:

• Garlic

Garlic has a high concentration of allicin, a natural chemical celebrated for its antimicrobial and antibacterial effects.

• Spinach, kale and silverbeet

These leafy greens boast high levels of vitamin C and folate, a naturally occurring B vitamin crucial for healthy cell function.

• Cruciferous vegetables

Think broccoli, Brussels sprouts and cauliflower; cruciferous vegetables are rich in vitamin C, antioxidants and choline, an essential nutrient known to keep inflammation in check.

• Citrus fruits

Winter-ready oranges, mandarins and lemons are high in vitamin C and bioflavonoids, phytonutrients that have been found to play a key role in protecting the respiratory tract.

3. Exercise regularly 

It’s no secret that daily exercise can help prevent a variety of health concerns by improving cardiovascular health, lowering blood pressure, maintaining body weight and boosting the immune system to ward off various ills and chills.

So, make the most out of the warmer days this Spring by going out on more walks, jogs or hikes.

4. Take probiotics  

70% of the immune system is housed in the gut which is why maintaining a healthy digestive system is key to boosting our defence system. Probiotics can help balance the good bacteria in the gut through live microorganisms that provide health benefits when consumed.

Daily intake of probiotics can also regulate your digestive tract. Chat to your doctor about taking probiotics and other options for maintaining a healthy gut.

5. Stay hydrated

Our immune systems are highly dependent on our water intake. This is because 90% of our bloodstream is made up of water which helps transport the nutrients we need to the organs in our bodies.

Like sun exposure, your daily water intake is dependent on your body weight, lifestyle and overall health. Generally, experts recommend following the four-to-six cup rule to ensure our bodies are staying properly hydrated.

Do you have any tried-and-tested tips for staying healthy during this transition period? Tell us in the comments below!