From the winter coats to the increased tea and coffee intake. It is safe to say that are we are in the full swing of winter. As the COVID-19 infection rate is on the rise again, it is very important to keep our immune systems in top shape.

Here are some ways to boost your immune system.

1.) Eat the right foods for boosted immunity.

Incorporating the right foods into your routine can help boost your immunity significantly.

Healthline (2020) states “If you’re looking for ways to prevent colds, the flu and other infections, your first step should be to visit the grocery store.”

Foods that are rich in vitamin C are said to be immune boosting. Vitamin C specifically, increases your production of white blood cells in your body and this is key to fighting off infections. When referring to vitamin C in foods, our “go- to” is often oranges. Although oranges are very high in vitamin C levels, there are many other foods that are very high, if not higher in vitamin C levels. Incorporating most citrus fruit into your diet will do the trick. The fruits that you should be filling your fruit bowl up with include grapefruit, clementine’s, tangerines, and lemons. Other foods that contain high levels of vitamin C are: broccoli; spinach and red peppers especially.

2.) Integrate exercise into your routine.

Business Insider (2021) states that exercise can benefit your immune system and has the ability to strengthen antibodies helping fight infection. It is also mentioned that it can minimize stress. We previously spoke on exercise and stress relief here in the “exercise as a stress relief” article. Incorporating some exercise into your daily routine can help make that change to boosting that immune system. Slowing getting back into your exercise routine can be quite easy. Here are some ways to get back into your exercise routine and boost your immune system.

1.) Don’t have high expectations.

2.) Be patient.

3.) Do not over do the exercise.

4.) Set goals to keep you focused and committed.

3.) Sleep yourself into a great immune system.

When you are not dedicating enough time to sleep, or you are not getting enough sleep involuntarily, your immune system takes a knock and has a harder to fight off illness. The Academy of Sleep Education (2020) advises that there are a few ways that you can get into a proper sleep routine.

1.) Be consistent in your sleeping schedule. (Choose a time that you go to bed and wake up time and stick to it.)

2.) Make provision for at least 7 to 8 hours of sleep every night.

3.) Ensure that your bedroom is a relaxing environment at a cool temperature. (This is completely weather dependent but make sure that you are comfortable.)

4) Avoid consuming any form of alcohol in the late afternoon or the evening.