Is that sniffle getting you down, or perhaps you just can’t shake the flu? What can you do this winter to protect yourself from getting sick and if you do get sick help speed up the healing process?

We all know the basics of how to look after ourselves, eating well, taking a good multi vitamin, getting enough exercise, keeping hydrated and ensuring we get adequate sleep. But sometimes life gets a little hectic, we lose 3 or 4 hours sleep, miss our exercise, eat on the run and before we know it our immune system is weakened and we catch a bug that knocks us off our feet.

Everyone wants to get better as soon as possible, feeling sick for weeks on end or having a cold slow us down really does get frustrating. Here are a few pointers on how to boost your immune system during the winter season, keep those bugs away and also aid in a faster recovery.

1) Sleep…getting sufficient sleep is one of the most important aspects of keeping your immune system in optimum condition. Over the winter your need for sleep is greater than during the summer months and the average person needs anywhere from 7-9 hours sleep every night. Inadequate or broken sleep weakens the immune system dramatically.

2) Eat immune boosting foods – fruit, vegetables, garlic, ginger, onion, oily fish, barley grass, raw nuts and seeds etc. Don’t forget that broccoli, cauliflower, cabbage and brussel sprouts contain phyto-nutrients that protect against infection

3) Avoid mucous producing foods such as milk, cheese, ice cream, preserved meats and processed foods. Eating to many of these foods can prolong your recovery.

4) Keep your fluid intake up – 8-10 glasses a day, a hydrated body functions allot better than one that is dehydrated.

5) Ensure you are getting adequate intake of the most important minerals for the immune system, magnesium (400mg), zinc (15-20mg) and (selenium 200mcg). Remember that NZ soil is depleted in allot of minerals and contains very low levels of selenium so it is especially important to supplement this. If you are on a good multivitamin it will have some selenium in it.

6) Use vitamins, minerals and herbs to increase your body’s defences. You may want to increase your vitamin C and zinc intake over the winter period to give yourself that extra boost, or take olive leaf extract to assist your body’s defences. Olive leaf extract is one of the most advantageous supplements in preventing and aiding recovery from sickness. It is a powerful antioxidant with antibacterial, antiviral and antifungal properties. Taken as a preventative measure or when you get sick to kick that cold in a matter of days.

Remember a healthy body very rarely gets sick if you look after yourself by getting enough sleep, eat good quality food, exercise and supplement nutrients to keep your immune system running optimally. Put a few of these things to the test and see if you can stay fighting fit this winter.

Recommended Daily Supplements for Winter Immune System Boosting:
– Olive leaf Extract 500mg (powerful antiviral and anti bacterial)
– Vitamin C 1-2g
– Zinc 15-20mg
– Magnesium 400mg
– Selenium 200mcg (this may already be in your multi vitamin)

If you would like any further advice or recommendations talk to your FORM Fitness Trainer.