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5 Ways to Boost Your Immune System

By Elisa - Jenny Craig

Achoo!  Just like winter follows fall, unfortunately, so does the flu. Usually, cases peak during the colder months and into the new year.1 No one wants to put their life on hold to deal with the coughing, fever and body aches that come with catching this illness, so it’s important to take steps to boost your immune system which will, in turn, help you avoid getting sick.


In addition to getting an annual flu shot and washing your hands often, you can also take other precautionary actions to stay healthy during flu season and the rest of the year. We’ve compiled a list of the five best ways to boost your immune system.

#1. Get a Good Night’s Sleep

Have you noticed thaImmuneSystem_Sleep.jpgt you’re more likely to get sick when you don’t get enough sleep? It’s not your imagination. Studies have shown that not getting enough z’s can result in higher levels of stress and more inflammation in your body.2 These issues spell trouble for someone who is trying to fight the flu. Studies have also found that well-rested people who receive a vaccine have stronger protection against the illness than their sleep-deprived counterparts.3


Wondering how much sleep you need to stay healthy? Adults need approximately seven to eight hours of sleep to boost the immune system.4 In today’s busy world, it can feel almost impossible to get this much rest. But just remember, it’s easier to schedule more time to catch some shut-eye than it is to be out of commission for a week or longer after catching the flu.

#2. Adopt Healthy Eating Habits & Follow Your Rhythm

Eating right is important for more than just weight loss. Certain foods can actually help boost your immune system. Your body needs certain nutrients to function properly and fight off the germs you encounter in daily life.


Immune_HealthyFood.jpgYour diet should include a balance of high-fiber carbohydrates, fat and protein. It should also be rich in fruits and vegetables, which contain critical vitamins and minerals, including vitamins C and E, zinc and beta-carotene. When selecting fruits and veggies, go for brightly colored options, such as berries, apples, carrots and spinach.


It's also important to not only consider what you eat, but when. Our bodies follow a 24-hour daily cycle, also known as our circadian rhythm. Your circadian rhythm acts like an internal clock, which reacts to your environment's light and dark phases.5 When regular disruptions occur, such as shift work or lack of sleep, health consequences ranging from metabolic syndrome to mood disorders and beyond may occur.What's more—chronic disruptions in your rhythm can impact your immune system7, which may leave you more susceptible to catching an illness.


So how can you follow your natural rhythm? Besides getting enough sleep, try integrating a daylight nutrition strategy into your routine by eating when it's light out and avoiding late-night meals and snacks. By giving your body a break from digesting food, it can focus on 'cleaning house' and rejuvenating your cells. To learn more about how you can integrate this type of eating strategy,   read more here.

#3. Try to Stress Less

ImmuneSystem_Meditate.jpgLife can be stressful at times. But long-term stress can make you more vulnerable to everything from the common cold to serious illnesses.8 The reason why is simple. Chronic stress causes your body to be exposed to a constant stream of stress hormones that can suppress your immune system.9


You aren’t alone if you think it’s unlikely to get rid of stress entirely. Everyone experiences stress in life, but you can take steps to manage it. Some excellent options for stress management include meditation, connecting with friends and loved ones and working out. Find a combination of stress relievers that works best for you!

#4. Get Your Heart Pumping

image.jpegExercise can not only help alleviate stress and aid in weight loss, but it also has immunity-boosting benefits. When you break a sweat regularly, you are less likely to get colds than someone who does not exercise as frequently or who does not work out at all.10


For the biggest health benefit, aim for a total of 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking and a couple days a week of muscle-strengthening activities that work all of your major muscle groups.11 Even including a few smaller intervals of activity throughout your day (10-20 minutes) can be beneficial. Not only can this help you fight the flu and other illnesses by boosting your immune system naturally, but it may also help you make progress in reaching your weight loss goals.


When you do hit the gym, make sure to take some extra precautions to protect yourself from germs, especially during flu season.  Some helpful tips include wiping down machinery with a towel or a wipe before and after use, washing your hands consistently, and bringing your own water. Alternatively, you can opt for a workout at home or go for a run or walk to stick with your fitness routine.

#5.Toss the Cigarettes and Alcohol

It comes as no surprise drinking and smoking can make you more prone to illness. Research shows that cigarette smoke and viruses like the flu interact to increase lung inflammation and damage, which can make flu symptoms worse for smokers.12 As for alcohol, drinking too much of it can weaken your immune system’s response against the flu.13


By using these tips, you can help boost your immune system to fight the flu and other illnesses while simultaneously improving your health and wellness.


Are you looking to start a healthier lifestyle? Incorporate healthier foods and get started with your weight loss journey, by booking your free appointment with Jenny Craig.





[1] https://www.cdc.gov/flu/about/season/flu-season.htm

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/

[3] https://www.ucsf.edu/news/2012/08/12458/sleep-affects-potency-vaccines

[4] https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[5] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx

[6] https://www.ncbi.nlm.nih.gov/pubmed/23899601

[7] http://www.sciencemag.org/news/2013/11/why-late-nights-are-bad-your-immune-system

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

[9] http://www.apa.org/research/action/immune.aspx

[10] https://www.sciencedaily.com/releases/2006/10/061026095359.htm

[11] https://www.cdc.gov/physicalactivity/basics/index.htm

[12] https://www.sciencedaily.com/releases/2008/07/080724175857.htm

[13] http://www.medicaldaily.com/why-alcohol-abuse-associated-bad-flu-bouts-study-explains-how-booze-impairs-your-immune-299916

Edited by Elisa - Jenny Craig

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