5 Ways to Strengthen Your Immune System
While October isn’t officially winter yet, now is a great time to prepare your immune system for cold and flu season. We’ve pulled together our top 5 tips for supporting your immune health.
- Get quality sleep
Sleep and immune health are deeply connected. Without enough sleep, the body makes fewer cytokines – proteins that target infection and inflammation, creating an immune response.¹
The average adult needs between seven to nine hours of sleep each night. However, it’s not always easy to fall asleep—especially in stressful times. Here are some bedtime habits to improve your sleep:
- Journal
- No screens
- Consistent sleep schedule
- No caffeine before bed
- Eat a nutritious diet
Good nutrition is important for supporting healthy immune responses. A nutritious diet packed with vitamins and minerals supports proper immune functioning.² A diet rich in fibre also contributes to the maintenance of a healthy gut microbiota. Some good sources of fibre include:
- Whole grains
- Fruits
- Vegetables
- Legumes
- Nuts and seeds
- Minimize stress
Dealing with work, everyday activities, and familial responsibilities can take a toll. Stress shows up physically, emotionally, or behaviourally. While short-term stress is inevitable in some cases, it’s important to prioritise your well-being before you reach stress overload. Long-term stress can disrupt all your bodily processes, putting you at an increased risk of health problems. Here are some steps you can take to reduce stress³:
- Mindfulness meditation
- Practise yoga
- Talk with loved ones
- Exercise
Start moving! Exercise has many health benefits like stress relief, better sleep, improved focus—and even supports a stronger immune system. Canada’s Food Guide recommends adults accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week.
Pro tip: schedule your week to include time for moderate exercise. If it’s in the calendar, you’re more likely to do it.
- Supplementation
When it comes to supplements for immune support, not all are created equal. That’s why it’s important to choose the right one for you. Ester-C® 600 mg is a great option for immune support. It’s different from other forms of vitamin C (ascorbic acid). Ester-C® uses a proprietary process where ascorbic acid is buffered with calcium. The result—calcium ascorbate with its numerous benefits: it’s less acidic, better absorbed, and more bioavailable than ascorbic acid; and, best of all, it’s been shown to last in the cells of the immune system for up to 24 hours, giving you around-the-clock support. Visit Sisu.com to learn more about Ester-C.
Summing up
We can trust that our immune system knows what it needs to do to protect the body from harm. But sometimes environmental and lifestyle challenges can inhibit its performance. Exercising regularly, eating well, managing stress, getting good sleep, and supplementing are great ways to promote immune health.
Always read and follow the product label. Products may not be suitable for everyone.
References:
¹ https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity#:~:text=Sleep%20and%20Cytokines,you%20skimp%20on%20shut%2Deye
² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212925/
³ https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
About the Author: Sisu
Sisu has been crafting nutritional supplements for more than 35 years, helping Canadians live a healthy, happy and balanced life. With their unique, non-GMO formulations, guaranteed potency and purity, patented ingredients like Ester-C®, and 100% recyclable cobalt blue bottles, Sisu has bridged the gap between cutting-edge science and ethical manufacturing.