4 Easy tips for strengthening your immune system this winter

?? Apart from maintaining your personal hygiene, here are some easy tips you can follow to strengthen your immune system and to help fight off disease and infection. 

During the winter months (in the southern hemisphere anyway!), and especially during this pandemic, you’ve likely seen a range of health products and supplements that claim to be effective in boosting your immune system and fighting off colds and flu! While there are varying levels (generally low to moderate) of evidence supporting these supplements, there are some general nutrition and lifestyle recommendations that we know are associated with an optimised immune system. 

The best way to look after your immune system is good nutrition, exercise, stress reduction, and sleep.

1. Good Nutrition: Eating a diet with a variety of fruits, vegetables, wholegrains, lean protein, good fats& legumes not only can support your immunity but also support the growth and maintenance of the beneficial bacteria in your gut which play a critical role in our immune system!  Download your free copy of The Gut Map here https://drlizlincnutrition.com/3cRqf5r
2. Exercise: make sure you include enjoyable movement like walking and stretching everyday. Strength training and cardiovascular exercise a few times a week is associated with an optimised immune system.
3. Stress Management: include stress management strategies into your daily routine to assist in reducing your body’s stress response to help you feel in control and also make you feel calmer and more relaxed. Some stress management techniques include meditation, yoga, being in nature, enjoyable movement and mindful breathing exercises. Simply inhaling for 4 counts holding for 4 counts and breathing out for 4 counts a few times can help you feel calmer. 
4. Good Sleep: remember it's not just how long we sleep for but the quality of sleep. The good news is that eating well and regularly exercising helps with quality sleep. Other tips include no devices or screens for at least 1 hour before bed, try reading or meditating before bedtime, limit caffeine for at least 4 hours before bedtime and limit or avoid alcohol for best quality sleep.

 Make sure you incorporate these simple tips to help strengthen your immune system and to decrease the chance you will catch any nasties. For those who are interested in an evidence based nutrition and wellness program that breaks down the science into easy-to-understand tips with lots of value, motivation and accountability then please check out The Path to a Stronger Immune System by Dr Liz here https://lincnutrition.lpages.co/immune-virtual-coaching-program-new-copy/

Acknowledgement: Nikki Ho is a Master of Nutrition and Dietetics Practice graduate seeking employment in the area of corporate, public health, research, and clinical. Nikki is open to any opportunities and ready to take on any challenges – highly recommended!! Nikki’s contact: [email protected]