Building a healthy immune system in Winter

Winter can bring with it a wide variety of ailments including cold and flu season. Our immune system can take a hit in winter, which is why it’s essential to take care of it so that it wards off of germs, illnesses and diseases.

Do plenty of exercise

Many people feel sluggish and tired during the colder months due to the lack of sunlight. Therefore, it is important to exercise regularly as it will boost your immunity. Physical activity improves circulation which allows immune cells easier and quicker passage to their destinations. Along with improved circulation it can also assist in removing toxins from muscles and organs thus strengthening the immune system. Moderate cardio workouts can also lower stress levels and help better sleep.

Get a good night’s sleep

Sleep deprivation can be damaging to your health as it is known to increase the risk of illness. Our bodies rejuvenate, repair and strengthen themselves when we are resting. Not sleeping enough can lead to higher levels of stress and more inflammation in your body. Adults should get around seven to nine hours of sleep for good health, if people are struggling then they should try taking a nap in the morning or afternoon if possible.

Eat a healthy, varied and balanced diet

It can be very tempting in winter to fill up on unhealthy comfort foods, however, you should try to maintain a healthy diet including five portions of fruit and vegetables a day. Avoid food and drink that can weaken the immune system such as excess sugar, refined starches, caffeine and alcohol. Binge drinking can have a negative impact on immune function within 20 minutes. Keep your immune system strong with foods such as citrus fruits (grapefruit, oranges, tangerines, lemons, etc…), red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, turmeric, green tea, papaya, kiwi, poultry, sunflower seeds or shellfish (crab, clams, lobster, mussels, etc…).

Ditch smoking

Smoking irritates the lungs and damages their ability to clear infection, smokers are more likely to have more severe and longer-lasting illnesses. Smoking also depletes your body of many vitamins and minerals. It raises the risk of bronchitis and pneumonia in everyone, and middle ear infections in children. Eliminating this bad habit from your life will strengthen your immune system and prevent you from getting sick as frequently.

Make the most of the daylight

Hibernating indoors during the cold months is easily done, however, you should enjoy the sun light whilst it is out. Getting some fresh air will expose you to new types of bacteria that you might not encounter in every day life, which sets your microbiome up to support your immune system. It will also refresh your senses and help with the detoxification process. If you have the time and can afford to, escaping for some winter sun can also do the world of good for you and your immune system.


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Incorpore have been delivering gym solutions for 17 years to over 1,700 of the largest employers in the British Isles from over 3,200 health clubs. Our mission is to dramatically increasing the uptake and promotion of gym memberships and wellbeing services within the working population of the British Isles.

Incorpore has two gym solution products offering discounted gym memberships: GymFlex and My Gym Discounts. Along with offering gym solutions, Incorpore provide discounts on health, sport and fitness products through My Active Discounts. Our newest product is Your Wellness Hub, which is a platform dedicated to providing employers with the tools to help improve the health and wellness of their workplace. Whether your company is just starting out on its health and wellness journey, or you are best in class and seeking ways to improve, Your Wellness Hub is here to add a new dimension to the way in which you deliver this strategy by offering a whole host of products and services that will encourage your employees to Live Fit, Work Fit and Think Fit