Winter can be a very difficult time of year for people to keep their immune systems strong. This is why it is so important to follow certain steps throughout the winter to keep yourself from catching a cold. Here are a few tips I practice to keep my immune system strong throughout this time of year.

Tips for building a stronger immune system:

• Hot lemon water first thing in the morning on an empty stomach.

  • The citrus from the lemon provides your body with loads of vitamin C to help build a stronger immune system. Our bodies do not produce vitamin C, therefore we need to consume vitamin C through what we eat. (oranges, limes, grapefruit, etc. )

• Consume fresh ginger. (juiced, cooked, or eaten raw).

  • Ginger is extremely high in anti-inflammatory properties. This can help reduce inflammatory illness due to its potent properties of antioxidants. It contains tons of vitamins (magnesium, iron, zinc, and calcium).

• Consume fresh garlic (juiced or cooked).

  • Garlic is very high in antioxidants which help boost your immune system. It has antimicrobial, antiviral, and antibiotic properties which help decongest the respiratory tract.

• Eat fruits and vegetables.

  • Eating a diet rich in fruits and vegetables can be extremely beneficial for your body. Plants can do amazing things for building your immune system. During the winter it is important to fill your plate with 80 percent plant food to provide your body with the vitamins and minerals it needs to help fight off any bacteria leading to viruses and colds.

• Get your exercise.

  • I recommend getting 30 minutes of exercise everyday to help keep your immune system strong. This activity can consist of running, swimming, biking, dancing, yoga, etc. There are many reasons as to why exercise can help boost your immune system.

    Physical activity:

    • Flushes bacteria out of airway and lungs

    • Causes change in your bodies antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease.

    • Slows down the release of stress hormones  

    • Causes the body to build heat killing any bacteria that may be accumulating in the body.

• Get plenty of sleep.

  • We do not sleep enough. On average Americans get anywhere from 6 to 6.5 hours of sleep a night. That is not enough. Yes you can still function with your coffee or triple espresso in the am, but the lack of sleep will eventually catch up with you. You should aim for 8 hours of sleep a night to give your body the time it needs to rest and restore. This way any cold or viruses attacking your immune system can be fought off.

Elderberries

If you do get sick or start to feel a cold coming on, keep up with the tips above and add elderberries into your life! Elderberry is also high in flavonoids. You can take elderberry syrup as a remedy for colds, flus, and bacterial sinus infections. This plant is packed with antioxidants and vitamins that help boost the immune system. Some experts recommend elderberry to help prevent and ease cold and flu symptoms. You can choose which way you want to consume this plant, there are syrups, gummies, lozenges, pills, and tea. The best part is they all taste really yummy.