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How to boost your immune system this winter – 5 expert tips


Your immune system is built to help you fight off illness. If viruses attack the body, a healthy immune system will kick in.


While it can be tricky to navigate cold weather and winter germs, there are some easy ways to boost your immune system. Little tweaks to your daily routine really can make a difference.


So, what might these immune-boosting changes look like? We’re sharing 5 expert tips


Establish healthy daily habits

Establishing a positive routine and making choices that make you feel good influences your overall wellbeing, also amping up your immunity (it’s that easy!).


Try to wake up at a reasonable hour, make a breakfast that’s well-balanced, nutritious and makes you feel your very best. You’ll kick off your day in the best possible way.


Learn how to manage your stress

Stress is the emotion that rains on all our parades, ultimately weakening our immune system. When life throws so much at you, it’s important you resist the urge to drown your sorrows in junk food or wine.


Instead, go for a long walk or jog, nourish your body at mealtimes, get a good night's sleep, connect with friends and family, make time for you. Not only will you feel so much better for it emotionally, but your immune system will also be thanking you.


Move your body daily

Daily exercise doesn't mean you have to be a marathon runner anytime soon! If you’ve found that running or high intensity exercise isn’t your thing, you may find that walking, yoga, or Pilates is.


Moving your body in a way that makes you feel good not only keeps you fit, but also reduces those stress levels. You’re less likely to get ill now – give it a try.


Fuel your body right, with the best food

The fundamentals for maintaining or improving your immunity. Forget the cliché of an apple a day, it’s not quite as simple as that. It's about embracing variety – colourful, fibre-rich foods, and eating as many plants as possible. Nutritionists advise 30 different plant foods a week is what you should aim for.


Your gut - the superhero of your immune system - thrives on this diversity. Think of fermented goodies, and healthy fats, incorporating seeds and nuts. It’s all about adding those extra bits of nutrients to your diet and it’s not too difficult either.


Get better sleep

Prioritise sleep and you’ll notice the difference. When you don’t get enough sleep, infection fighting antibodies and cells are reduced. So make sure you get into the routine of a good schedule of 8+ hours.


These small changes are so easy to make and will make you feel happier and healthier. Whether it’s what we eat, how we move or how much sleep we get, it all impacts our immune system.


Libby Adler (@foodwithlib)

A food blog by an aspiring nutritionist, food product developer and marketer. Sharing fun, creative content on recipe development, restaurant reviews, cuisine critiquing and health and wellbeing.


Need an extra boost? We’ve picked our Top 3 immune-boosting supplements to help keep you strong and healthy:

1. Source of Life GOLD Multivitamins Adult Gummies:


2. Centrum MultiGummies:



3. Vitamin C tablets:



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