To coin the phrase used by the popular northern fantasy family ‘The Starks’… ‘Winter is Coming!’ and with winter so often comes stuffy colds, the flu and other irritating viruses and infections. This is often due to the decreased temperatures, in which viruses such as influenza can last longer in the air, and as we spend more time indoors in the winter the germs get passed on a lot more easily.

Luckily we have ourselves a defence structure known as the immune system made up of cells, organs and tissues. When working efficiently, this complicated system creates a strong barrier against foreign invaders (bad bacteria and germs). If toxins do get through, the immune system uses the body’s natural defences such as white blood cells and proteins to kill off the toxins before they multiply! Having a healthy immune system is key to preventing illnesses in the winter – try these tips to boost your immune system.

Sleep more and manage stress
Sleeping less depresses immune function, elevating inflammatory chemicals and increasing the likeliness of getting ill. Sleeping causes the release of the hormone melatonin, which is known to be an immune system booster.

Sleeping less also raises stress levels, increasing the secretion of stress hormones, which supress the ability of white blood cells and other cells to fight infection. Having elevated stress levels in the long run leads to adrenal fatigue, which decreases the effectiveness of the immune system especially during stressful times, which knocks the body’s ability to fight off invaders.

Rainbow diet
The rainbow diet consists of a diet of many colourful raw foods. Different colour vegetables have a variety of vitamins and minerals in which all have different benefits in the body, especially to detoxify and fight infection. Adding extra raw garlic to meals has been shown to fight bad bacteria and help improve immune function.

Probiotic consumption also helps build the immune system, improving the amount of good bacteria in the gut that helps boost T cell production, which is key defence against illnesses and infections. Many supplements in varying doses (always check with a professional) have been found to guard against illnesses and build up the immune system such as echinacea, turmeric, ginseng, probiotics, vitamins A, B2, B6, C, D, E and Zinc.

Exercise
Keeping active in regards to helping boost immunity helps by improving the heart’s ability to pump blood (which contains our infection fighting cells) around the body faster and more easily. Exercise also helps promote the flushing out of lymph or toxins within the body, helping to decrease stress and promote a state of homeostasis in the body. Go carefully when exercising too much, as over-training can lead to an over-stressed state in the body, which will significantly decrease the effectiveness of the body’s immune system.

Detox the liver
The liver is responsible for breaking down and processing toxins for swift removal from the body. As we end up consuming and inhaling a lot of toxins daily, the liver is often on over-drive and therefore struggles to break down all toxins. This burdens the immune system giving it less chance at fighting infections around the body. Following a raw rainbow diet and avoiding toxic foods and drinks such as alcohol and fast food helps detoxify the liver, thereby boosting immune function.