We have just hit our shortest day of the year with the beautiful Winter Solstice, which means the days are officially getting longer, however winter is still here in full swing, which can play into the sensitivity of our immune systems. 

Winter often brings with it the challenges of colds, flu, and general malaise. However, with some mindful habits and wellness practices, you can strengthen your immune system and thrive during the colder months. 

Here are some effective strategies to boost your immune system this winter, including our staple, our infrared sauna.

Nourish Your Body with Nutrient-Rich Foods

A balanced diet is your first line of defence against winter illnesses. Focus on consuming:

• Fruits and Vegetables: Packed with vitamins and antioxidants, these foods help fight off infections. Citrus fruits, berries, spinach, and sweet potatoes are excellent choices.
• Whole Grains and Lean Proteins: Foods like oats, brown rice, chicken, and fish provide the necessary nutrients and energy your body needs to stay strong.
• Probiotic-Rich Foods: Yogurt, kefir, sauerkraut, and other fermented foods support gut health, which is closely linked to immune function. We also love our favourite  @imbibe 3-in-1 probiotic concentrate for a healthy gut and glowing skin. Buy here 

Stay Hydrated

Even though it’s cold, staying hydrated is crucial. Water helps in the production of lymph, which carries white blood cells and other immune system cells. Herbal teas and warm broths are also excellent options to keep you hydrated and warm.

Set Regular movement

Regular physical activity can help boost your immune system. Exercise promotes good circulation, allowing immune cells to move through the body more effectively. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like brisk walking, yoga, and indoor cycling are perfect for winter. Try one of our movement classes, our timetable can be viewed here

Prioritise Sleep

Quality sleep is essential for a robust immune system. Aim for 7-9 hours of sleep per night. Create a restful environment by keeping your bedroom cool, dark, and quiet. Establishing a regular sleep routine can also help improve the quality of your sleep.

Manage Stress

Chronic stress can weaken your immune system. Incorporate stress-reducing practices into your daily routine, such as:

• Mindfulness and Meditation: These practices can help reduce stress hormones and promote a sense of calm.
• Deep Breathing Exercises: Simple techniques like deep breathing can lower your stress levels and enhance relaxation. 
• Guided Ice-baths – Book one of our private guided ice baths to boost your immunity BOOK HERE

Embrace the Benefits of an Infrared Sauna

Infrared saunas are an excellent addition to your winter wellness routine. Unlike traditional saunas, infrared saunas use of infrared light to generate heat, which penetrates deeper into the skin and promotes several health benefits:

• Detoxification: Sweating helps remove toxins from your body, supporting overall health and immune function.
• Improved Circulation: The heat from the infrared sauna increases blood flow, delivering more oxygen and nutrients to your cells.
• Enhanced Relaxation and Stress Relief: The soothing heat can help relax muscles and reduce stress, which in turn supports a healthy immune system.
• Pain Relief and Muscle Recovery: Infrared saunas can alleviate joint pain and muscle soreness, promoting faster recovery and overall well-being.

Supplement Wisely

Consider incorporating supplements to support your immune health:

• Vitamin D: Often lacking in the winter months, vitamin D is crucial for immune function. A supplement can help maintain optimal levels.
• Vitamin C and Zinc: Both are known to support the immune system and can help reduce the duration and severity of colds.
• Elderberry: This natural remedy has been shown to boost immune response and fight off flu symptoms.

Stay Connected

Social connections are vital for mental and emotional health, which in turn affect your immune system. Even if you can’t meet in person, staying connected with loved ones through calls, video chats can help keep your spirits high.

Our wellness house is also the perfect place to make some new lovely and like-minded connections. There are always events on, be sure to check out our wellness house socials to stay up to date, and sign up to our newsletter so you don’t miss a beat. 

By nourishing your body with healthy foods, staying hydrated, getting regular exercise, prioritising sleep, managing stress, embracing the benefits of an infrared sauna, supplementing wisely, and staying connected with loved ones, you can boost your immune system and enjoy a healthier, more vibrant winter.

Stay well and take care of yourself  – you are worth it!