Autumn is here, bringing gently falling leaves, conkers and jumpers. But the change of seasons also carries coughs, sniffles and sneezes. In a whimsical world, getting a cold means hot soup and snuggling under a blanket while the rain falls. But, in reality, it’s a bad night’s sleep, swollen eyes and a world that continues despite feeling unwell.
Looking after your body is a fantastic way to stay happy and healthy. So, if you want to get ahead of the chills before the winter months, look no further. By the end of this article, you’ll know the best ways to boost your immune system this autumn.
What is the Immune System?
The immune system is made up of cells that fight and protect you against infections, colds and illness. When you are young, your body comes into contact with different pathogens (organisms that carry diseases) for the first time. That’s why children are regularly unwell and contract a lot of stomach bugs and infections.
When your body encounters pathogens, white blood cells create defences to fight them off, known as antibodies. The next time you encounter the same pathogen, your immune system recognises it and already has a defence system. You become less likely to pick up the illness. And, if you do, you will recover from it more quickly than someone who hasn’t had it before.
How to Boost Your Immune System Naturally
Your body needs specific vitamins and minerals to keep it strong. Without them, it cannot create enough antibodies to protect itself against harmful bacteria, and you’ll become easily sick. Keep reading for the top ways to increase your immune system.
Eat Foods to Boost Your Immune System
A simple way to increase immunity is a healthy and well-balanced diet. Here are the best foods to strengthen your immune system:
- Oranges, kiwis and grapefruit - These citrus fruits are high in vitamin C, which aids your white blood cells in producing antibodies.
- Spinach - Spinach is good for almost everything, and it is no different when it comes to your immune system. This dark leafy green contains vitamin A and folate to strengthen immunity.
Greek yoghurt - This type of yoghurt is a source of probiotics, essential for improving gut health. Your digestive system plays a critical role in producing antibodies for immunity. So, add a tablespoon of Greek yoghurt to your breakfast for a health boost.
- Bell peppers - Red, orange, green and yellow bell peppers are another excellent source of vitamin C, so eat them as a snack.
- Almonds - These small nuts are classed as a superfood because they contain eight of nine essential amino acids crucial to enhancing your immune function.
Read more: How To Boost Your Amino Acids For Collagen.
Make Drinks to Increase Immunity
A simple way to increase your immunity is by getting your vitamins and nutrients through drinks, smoothies and shakes. Here are some great ideas to get you started:
- Ginger and lemon tea - Ginger is fantastic for your immune system and an excellent anti-inflammatory if you get sick. Lemon is rich in vitamin C and complements the spicy kick of ginger.
- Turmeric smoothie - Turmeric is a superfood spice that is highly anti-inflammatory and activates cells for antibody production.
Spinach and kale shake - Whizzing up green shakes that contain dark leafy greens are high in vitamin A to enhance immunity.
Get Enough Sleep
Your body goes through a rejuvenation and detoxifying process while you sleep. It flushes out toxins through your system and turns over cells, making way for new ones. This is important for your immunity because it gives it time to rest and repair. It’s also when you create cytokines, a protein that fights off illness.
The average person needs between seven to nine hours of sleep, but that may vary. For example, if you are feeling under the weather, you need more to fight off the illness.
Get enough sleep by steering clear of caffeine in the evenings, relaxing before bed and going to bed on time.
Read more: 10 Evening Routine Tips for Better Sleep.
Stress causes a spike in the hormone cortisol, which is known as the ‘fight or flight’ hormone. It pumps adrenaline through your body, redirecting blood to essential organs for survival. For example, the heart, liver, lungs and kidneys. If you are under consistent stress, your immune system will not receive proper circulation containing nutrients to keep it strong.
Lower cortisol levels by unwinding from your day with a hot bath, exercise or a cup of tea. Talking to someone can help, and accepting support is a must if you feel overwhelmed.
Read more: How To Reduce Hormonal Stress.
Include Supplements to Boost Your Immune System
Supplements are a simple way to support your immune system, but did you know collagen supplements are one of the best? When your body generates collagen, it strengthens your gut lining, enabling your body to extract nutrients for immunity. Our Liquid Collagen Supplement contains vital vitamins to boost your immune system:
- Vitamin C - This vitamin helps build collagen and is crucial for supporting the production of white blood cells.
Panex ginseng - Ginseng is an incredible superfood with anti-inflammatory properties to help you recover when harmful bacteria invade.
Read more: The Truth About Ginseng For Your Skin.
- Vitamin A - Also known as retinol, vitamin A fortifies the tissues and membranes that defend your body against pathogens.
Vitamin B3 - This B vitamin, also called niacin, stimulates the immune system to defend the body against illness.
Boost Your Immune System This Autumn With Arella Beauty
Knowing how to boost your immune system doesn’t have to be hard with our top Arella Beauty tips. Try our special liquid collagen supplement to enhance your immunity and rest easy this autumn.
- How To Know When To Start Taking Collagen
- 7 Incredible Benefits of Collagen Supplements
- The Beautiful Benefits of Collagen for Gut Health
Written by Arella Beauty.
Emma is a holistic beauty and wellness writer. She has three years of experience in the well-being industry and a Master’s degree in Creative Writing and Wellness. Check out her portfolio and follow her on Instagram.