It's easy to blame the sniffles on that sneezy co-worker, or chalk up your stomach flu to the bug that's going around. And while it's true that there's no escaping viruses and bacteria, you CAN easily equip your immune system so that you have what you need to stay healthy.
Fighting off illness is about a lot more than frequent hand-washing. The tips below can help you protect yourself against germs and maintain your energy levels, even in the middle of flu season.
If you're tired of using up all your sick days, or missing out on the fun while you stay home coughing and sipping chicken soup, these 5 tips are for you…
1. Optimize your vitamin D levels
You’ve probably heard of taking vitamin C to fight off a cold, but did you know that vitamin D also packs a powerful immune-boosting punch? That’s right!
Vitamin D acts on the immune system by stimulating the production of proteins that destroy harmful pathogens.1,2 And if you don’t have enough vitamin D, your health can suffer! Studies prove that having low vitamin D levels puts you at an increased risk of infection.1,2
So, how do you get your D? The best way is from Mother Nature herself – just 15-20 minutes of direct sun exposure a day is all you need to make this incredible multitasker.
But if you’re not meeting your daily sunshine quota, then you should supplement with additional D. (My top choice is Vitamin D Plus, a potent blend of vitamin D plus vitamin K for maximum benefits.)
2. Get your z’s
Research shows you need 7-8 hours of high-quality sleep each night to promote the production of immune cells that help defend against microscopic invaders.
Not getting that sleep can wreak havoc on your immune health! One study revealed that the risk of developing a cold was 4 times greater in participants who slept less than 6 hours per night compared to those who got more rest.3
It’s clear that getting good sleep is one of the best things you can do for your health! If you need any extra help taking back control of your nights, check out these 7 Easy Ways to Fall & Stay Asleep so you can get the slumber you need…
3. “Bee” tough on germs
If you’re looking for a natural solution to strengthening your immunity, bee propolis is the answer!
This antioxidant-rich mixture functions as the immune system of the hive, and it can protect you too. Packed with 300 different beneficial vitamins, minerals, and compounds from plants and trees, propolis is nature’s secret to fighting germs!
Whenever I’m headed to the airport or go out in a crowd, I use bee propolis for extra precaution. Beekeepers Natural Propolis Throat Spray is my favorite go-to option…
4. Keep moving
Feel another cold coming on? Regular exercise can go a long way toward helping you stay healthy!
Research shows that exercise can help with everything from flushing bacteria out of your lungs and increasing levels of immune cells in your body to lowering stress hormones and causing a rise in temperature that can prevent the growth of infectious bacteria.4-6
Best of all, you don’t have to spend hours on the treadmill to get the health-boosting benefits of exercise! Just 10-12 minutes of high-intensity interval training 2-3 times per week can make a big difference.
Check out my Fast Fitness Online Program to find out how to create a complete workout that sets you up to succeed in just minutes a day – no gym required!
5. Eat plenty of antioxidant-rich foods
Antioxidants are compounds that have a variety of benefits for your body, including helping decrease the risk of infection and defending your immune cells from dangerous molecules that can cause damage.7,8
Adding antioxidant-rich foods like berries, citrus fruit, spinach, beans, and sweet potatoes to your menu is a great way to build your immunity so you can ward off those pesky cold and flu germs lurking all around!
With these easy-to-implement tips, you’ll be well on your way to maintaining a strong immune system all year long!
Thanks so much for reading this post! If you’re interested in finding out more about how to dial in your diet and health, please check out our online programs. They’re science-based and have already helped thousands of people feel better fast and lose the weight.