Top 7 Tips to Boost Your Immune System In 24 Hours...

09/10/2023, Louise Murray, Health & Mindfulness Coach

With nasty bugs going around at this time of year, it’s really important to do everything in our power to avoid getting sick. Here's how to build the immune system fast, so you can nip your colds in the bud before they manage to take hold - follow these 7 tips to help you ensure you boost your immune system fast and combat colds in just 24 hours. 

1. Hydrate!

Our need for hydration increases when we're fighting infections, so you'll need to double down on water and comforting cups of herbal tea (Guide to Herbal Tea). Drink more than you normally would (ideally, more than 8 cups throughout the day) to help your body regenerate disease-fighting lymphatic cells naturally.

2. Drink Bone Broth

Bone broth is packed full of nutrients and a whole host of vitamins and minerals to help heal and get you back on your feet. Supercharge your bone broth with garlic for its powerful anti-viral and anti-bacterial properties, chili which acts as a natural decongestant, and turmeric, cinnamon and a dash of fresh ginger can also be added and will help to speed up your recovery. 

3. Up your vitamin C

This well-known vitamin is extremely helpful when fighting infection, so at the first sign of a cold be sure to increase your intake by eating plenty of berries, citrus fruits, kiwi, papayas, broccoli and red peppers which will help keep you protected. 

4. Step outside

When it comes to combating a cold, Vitamin D is essential in helping to regulate the immune response. During the colder months, many people become deficient in Vitamin D because they stay inside avoiding the weather but you need to make sure you expose yourself to the sun's UVB rays by going outside for at least 15 minutes per day - even if it's chilly. 

5. Stock up on zinc

Try to incorporate plenty of zinc-rich foods in your diet, including pumpkin seeds, spinach, beef, and cacao. 

6. Rest up

We all think we are invincible and push forward no matter what but when feeling under the weather but ensure you take some time out - even if it's just in the evenings. Turn off your phone and TV, grab a great book and relax and de-stress. This not only feels good but can also boost your immune system. 

7. Fermented foods

Think of your gut as a personal bodyguard - 70% of your immune system is in your gut! Keep your gut healthy to keep your immune system healthy. Your gut loves fermented foods like kimchi, miso, kefir, tempeh, and sauerkraut - which are linked to reducing the duration of a cold and may decrease your likelihood of getting sick.

Turmeric Latte Recipe

This makes a great afternoon pick-me-up and is packed with immune-boosting antioxidants and anti-inflammatories

  • A cup of warm milk of choice
  • 1/4 tsp ground turmeric
  • ¼ tsp ground cinnamon
  • ¼ tsp ground ginger
  • ½ tsp vanilla extract
  • 1tsp maple syrup or honey
  • A grind of fresh black pepper or 1Tbsp coconut oil to activate the active compound in the turmeric

If this blog has got you interested in starting your wellness journey call our wellness advisors at 020 7843 3597 or enquire here.

About The Author
Louise Murray is a Health & Mindfulness Coach with the qualification from the Institute of Integrative Nutrition and a mindfulness coach. She looks at nourishing people ON and OFF the plate by coaching them around 12 different aspects of one’s life. Through her work Louise discovered that its busy working women, who often put their own needs last after family and career, benefit from her support the most. She helps them fill their lifestyles with healthy balanced choices and live truly well, being the best version of themselves.

Instagram: @live_well_with_lou
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