“The cold and flu season is just around the corner. As temperatures outside rapidly drop, it’s more important than ever to take care of our immune system. Fortunately, there are several natural ways to boost our immunity and stay healthy. Here’s how you can prepare for the upcoming cold months and the illnesses they bring.
To strengthen immunity, we must start with what we eat. We often forget that food is the fuel that drives us, and if that fuel is poor, our overall condition reflects it. The best way to incorporate more vitamins and minerals is through a variety of foods. The well-known vitamin C, which strengthens the immune system, can be found in citrus fruits (oranges, mandarins, lemons), red peppers, strawberries, kiwi, and broccoli. Fruits and vegetables rich in antioxidants, such as blueberries, spinach, and broccoli, are excellent for boosting our body’s immunity. Besides vitamin C, zinc is another essential vitamin for supporting the immune system. Walnuts, pumpkin seeds, and citrus fruits should be your food of choice.
Increasing the intake of fresh fruits, especially citrus and kiwi, is recommended during the cold season.
For an even easier intake of vitamins, there are Juicefast juices—each of our juices is prepared from 1.5 kilograms of fresh fruits and vegetables without additives. You can use the juices for a detox program lasting 3 to 5 days or as a dietary supplement.
For an extra energy boost, there are Juicefast shooters that you can drink directly from the bottle or add to chilled tea. The RECOVERY SHOTER contains lemon, orange, ginger, and turmeric, while the IMMUNITY SHOOTER contains ginger, lemon, and cayenne pepper. We already know about the anti-inflammatory properties of ginger and turmeric, but for those who haven’t tried them yet – now is the right time. And if you don’t like ginger but think shooters are not for you – you don’t have to like it, just close your eyes and drink; trust us, it will revive you.
Probiotics and Gut Health
We often forget that the best and most effective remedies come from nature. Probiotics are often overlooked, yet many consider them one of the most important aids to our immune system. The microbes living in our intestines not only help our body digest food but also regulate our metabolism, hunger, weight, and immune system. A strong immune system greatly depends on having healthy, well-functioning intestines—since 70 percent of our immune system is in the intestines—and probiotics help our intestines function properly. Probiotics are “good” bacteria that help reduce inflammation and prevent infection; they can also reduce the severity of a cold or flu. Fermented foods, such as unpasteurized sauerkraut, miso, tempeh, and kefir, support the health of bacteria in our intestines.
Physical activity helps improve circulation, which, in turn, helps immune cells function more efficiently. You don’t need to become a marathon runner – even a brisk walk can do wonders for your health. Biking, hiking, and just being outdoors make us more resilient. So, get a warm jacket and socks because winter has sharp teeth, but only if it catches you unprepared.
Stress, Rest, and Relaxation
We’re all familiar with the feeling of stress—whether it’s caused by a tense workday, family challenges, or other life obstacles. However, what many may not realize is the profound impact stress can have on our bodies, especially on the immune system.
When we’re stressed, our bodies react by releasing certain hormones, such as cortisol and adrenaline. These hormones help the body deal with immediate threats, preparing us to react quickly. However, if we’re constantly stressed and these hormones are continually released, our immune system can start to suffer. In fact, it can lead to a reduction in the number and function of our white blood cells, which are crucial for fighting infections.
When we relax and rest, we reduce the level of stress hormones in our bodies. Good sleep equals a stronger immune system, meaning quality sleep helps our body produce infection-fighting cells. So, don’t tidy up until late at night, prepare the bed, put away the phone, and sleep! Try snuggling up with meditation techniques and relaxation. You might find your new relaxing routine.
Water is essential for all bodily functions, including defense against diseases. Aim for 8 glasses a day. If you think you don’t feel the need to drink and your body doesn’t need that much fluid, you’re probably dehydrated; set an alarm on your phone to remind you to drink a glass of water every 2 hours. Fluid intake doesn’t only refer to water; it’s also soup and stews season, so be creative and nourish yourself with the simplest dish you can cook, especially during this time, most beneficial for our bodies.
Avoid Bad Habits
Smoking, excessive alcohol consumption, and high sugar intake can weaken your immune system. Try to reduce or completely avoid these habits. We know it’s hard, but is it really that hard? It’s all in the mind—two fewer cigarettes a day are small changes that bring significant results over time.
The cold and flu season may seem like an inevitable obstacle every year, but it actually presents an opportunity to reassess and reaffirm our dedication to health and well-being. Every challenge life brings us, whether it’s changes in weather or new viruses, can be seen as a call to action—to be better to ourselves and to others. One key to boosting immunity is understanding that our bodies consist not only of isolated parts but that everything works as a whole. When one part of the body suffers, it often affects the entire system. Therefore, when we address health, we must take a holistic approach. Empowering the mind is as important as empowering the body. Meditation techniques, deep breathing, and daily gratitude practices can help reduce stress, which is often the invisible enemy of our immune system. While daily worries may sound ordinary, they accumulate and disrupt our ability to cope with larger challenges. With the right approach, exploring and trying different foods, teas, and natural remedies, everyone can find what suits them best and works in the fight against colds and flu. Throughout history, before pharmaceutical drugs became the norm, people relied on plants and natural resources to fight diseases. Nature reminds us to live in harmony with it, but we somehow constantly forget.”