1. Boost Your Diet
Eating foods that are high in vitamin C will help keep your immune system strong, so include fruit and vegies such as lemons, kiwifruit, capsicum and broccoli in your weekly shop. If you’re struggling to get the recommended serves of fruit and vegies each day, try juicing them. A blend of carrot, beetroot, spinach and lemon is a stress-busting combination that will boost your immune system. Ensure your diet also includes plenty of lean meats, fish, poultry, low-fat dairy, legumes, wholegrains, nuts and seeds, and use lots of herbs and spices.
2. Exercise Regularly
It’s vital to keep your workout regimen up during winter, with a recent study showing that a moderate level of regular exercise has a long-term cumulative effect on immune response. Lead researcher Professor David Nieman from Appalachian State University in the US reported that study participants who went for a brisk walk several times a week reduced the number of sick days they took by about 40 per cent. But don’t go overboard. Overly strenuous exercise releases the stress hormone, cortisol, in the body, which can weaken the immune system.
3. Stay Connected
Socialising helps strengthen your immune system by keeping you active and reducing your stress levels, so avoid the temptation to rug up on the couch all winter. Invite friends over for dinner, wrap up warm and go for a walk in the park with your family or plan a cinema date with the boyfriend.
4. Scrub Up
Frequent hand washing is one of the best ways to avoid getting sick and spreading illness as it limits the transfer of bacteria and viruses. This is important during winter when we tend to cough and sneeze more frequently. Wet your hands and lather up with soap for 20 seconds to help dislodge germs and rinse well under running water.
5. Sleep Well
Lack of sleep can have a serious effect on your immune system, making you more vulnerable to catching colds. Create a relaxing bedtime routine, such as listening to soft music or soaking in a warm bath (top tip: try using a product like Aveeno Stress Relief Body Wash which helps to calm and improve your sense of well being). Avoid watching TV or using your computer just before bedtime and turn the lights down low an hour before you turn in for the night, as it will boost the release of melatonin in the brain.
And to keep you germ free this winter we have a prize pack from Bosisto’s Eucalyptus to giveaway.
Bosisto’s Eucalyptus Spray kills 99.9% of germs and bacteria with the natural power of eucalyptus oil. It’s a breath of fresh air as it kills germs in rooms and on surfaces, with no harmful chemicals. Spray around the home or office to remove odours and keep the air hygienic or wipe over telephone headsets, kitchen surfaces, remotes, even toys to eradicate germs.
*Comp closes Friday 5th July. Winner will be contacted via email.