London
This time of year is a real pain when it comes to illnesses and colds. If you’re one of the many inevitably catching a virus in the colder months, you’ll know that not only is a fever or a cough very unpleasant but it also is going to wreak havoc on your fitness routine.
Here are 3 things you can do to boost your immune system year-round to decrease the chances of catching a bug:
1 – Berries
I’m a big proponent of fruit when it comes to a healthy diet, and berries, in particular, are one of the most delicious ways to boost the immune system. With very high antioxidant levels and rich doses of Vitamin C per serving, they are perfect for keeping you healthy. Blueberries, Acai berries, and Goji berries are all great choices.
2 – Rest properly
The immune system simply does not work as well once the body becomes worn down and being overworked and under-rested is becoming all too commonplace in the modern UK. This may sound like common sense but overtraining, skipping sleep and failing to rest properly is a recipe for pushing your immune system into the ground. Get your 6-8 hours sleep per day, switch off 30 minutes before bed to ensure you’re getting good quality rest, and of course, avoid stimulants close to the bed.
3 – Drink water
Staying hydrated is absolutely crucial not only for your general health and performance but also for your immune system’s healthy functioning. Ensuring that you’re drinking enough water each day will help flush toxins out of the body and ensure that your body can absorb and transport important nutrients properly.
Don’t underestimate the power of these 3 points!
PS: Kiwi fruits are also great for vitamin C, they contain twice as much as an orange 😉
Noticing the first signs of a cough or cold? It is important to take decisive action the moment you feel the slightest sniffle or tickle in your throat and this recipe makes an excellent immune-boosting drink to head off viruses. The immune booster brew also works as a great preventative should a family member or a flatmate start to display any symptoms.
Immune system booster recipe :
1 whole organic unwaxed lemon.
(Unwaxed and organic to avoid concentrating any pesticides.)
Boiling extracts limonene from the skin, which is a powerful antioxidant and detoxifier.
1 tsp ground cloves (This numbs the throat and gram for gram is one of the most powerful antioxidants.)
Fresh ginger (About the size of a thumb, finely chopped.)
1 tsp allspice
1 tbsp fresh cinnamon (Ground down from whole cinnamon sticks if possible)
Royal jelly – you can use raw honey as a substitute
Add water and boil.
Emmanuel Gutierrez,
Training Perf Owner, Personal Trainer, Nutritionist, IFBB athlete