Best ways to build up your immunity


It’s a common misconception that you only get sick in winter*, but the truth is you’re at risk of coming down with the sniffles any time of year if your immune system has been compromised.

See, your immune system works to keep germs from infecting your body, and if it isn’t at its best, then those germs can make you sick.

So how can you build up your immunity to keep that pesky cold away? It’s easy! Here are four ways you can ward off those germs:


There are certain foods that can work wonders to give your body the nutrients it needs to keep your immune system in tip-top shape. Look for foods rich in selenium, vitamin C, vitamin E and zinc, as they all work to make your body more resistant to germs.

Foods to boost your immune system:

•    Berries
•    Citrus fruits
•    Kiwi fruit
•    Kale
•    Onion
•    Spinach
•    Carrots
•    Garlic
•    Shiitake mushrooms
•    Beetroot
•    Sweet potato
•    Broccoli
•    Pumpkin
•    Red meat
•    Eggs

It’s also important to remember that food high in sugar and fat can compromise your immune system, so make sure to keep those at a minimum.


Prolonged periods of stress are pretty taxing on your immunity and can leave you at risk of catching a cold or flu. And beyond that, you’re also vulnerable to diseases such as diabetes and heart disease. So instead of just pushing your stress aside, take matters into your own hands and try activities that’ll bring you some peace of mind.

De-stressing activities to try:

•    Meditation
•    Yoga
•    Deep breathing exercises


A lack of sleep can lead to high levels of a stress hormone (which we already know is no good for your immune system) and can lead to inflammations in your body, which means that you’re one step closer to feeling gross. Aim for seven to nine hours of sleep a night to ensure that you’re well rested and ready to fight off that cold.

Tips for a better night’s sleep:

•    Sleep in a pitch black room
•    Turn off any electronics
•    Make sure your room is quiet


Exercising isn’t only good to keep your body fit and in shape, but it helps boost your immunity, too. Aim for 30 minutes of exercise a day to keep your blood pumping and your immune system ready to fight infection. Plus, exercising during the day helps you sleep better at night, so you’re killing two birds with one stone.

Exercises you can do in 30 minutes:

•    A brisk walk
•    A circuit of crunches, pushups, lunges and squats
•    Skipping
•    Swimming

* Okay, to be fair, the cooler temperatures and windier conditions do make you more susceptible.

Do you get colds often? What are your tips for boosting your immunity?

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