Fit Focus: Build your resilience with exercise and nutrition

DURING the colder winter months, we need to think and be proactive about supporting our immune system in order to keep ourselves healthy during a time when we are more prone to illness.

Regular exercise and good nutrition play vital roles in strengthening your immune system. Here's how you can build resilience through both.

Exercise for Immunity 

Moderate Physical Activity: Exercise has been shown to enhance immune function by promoting good circulation, helping immune cells travel efficiently throughout the body. Aim for 30 minutes of moderate exercise most days of the week (e.g., brisk walking, cycling, swimming, or yoga).

Avoid Overtraining: While moderate exercise helps, excessive or intense exercise can weaken the immune system without proper recovery. Balancing hard workouts with rest days is important to avoid suppressing immune function.

Outdoor Activities: Fresh air and sunlight are great for boosting your mood and supporting immunity. Try outdoor exercises like walking, running, or cycling to combine physical activity with vitamin D exposure.

Strength Training: Building muscle mass through strength training (2–3 times per week) also helps maintain overall body function, metabolism, and immune defence. Stronger muscles reduce the risk of injury and promote healthy ageing.

Nutrition for Immune Health 

Vitamin C-rich Foods: Vitamin C is a powerful antioxidant that supports immune function. Include foods like citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and spinach in your diet.

Zinc-rich Foods: Zinc is essential for immune cell function and helps fight infections. Incorporate foods like beans, nuts, seeds, whole grains, and lean meats (like chicken and turkey) into your meals.

Vitamin D: Vitamin D is crucial, especially in winter when sunlight exposure is limited. It plays a key role in regulating immune responses. Food sources include fortified dairy, fatty fish (salmon, tuna), and egg yolks. Consider a supplement if you are low on vitamin D.

Probiotics: Gut health is linked to immunity. Include probiotic-rich foods like yoghurt, kefir, kimchi, and sauerkraut, or take a probiotic supplement to support the gut microbiome, which plays a significant role in immune function.

Antioxidant-rich Foods: Antioxidants help combat free radicals that can damage cells. Include colourful fruits and vegetables like berries, kale, carrots, and sweet potatoes. They provide vitamins A and E, which are essential for immune health.

Stay Hydrated: Hydration supports the body's natural detox process and ensures that your immune cells function optimally. Drink plenty of water throughout the day, and try herbal teas like ginger or chamomile to stay warm in winter.

Sleep and Stress Management 

Adequate Sleep: A lack of sleep can weaken your immune system. Aim for 7–9 hours of sleep per night to allow your body to repair and maintain proper immune function.

Manage Stress: Chronic stress can suppress your immune system, making you more vulnerable to illness. Practice stress-relieving activities like meditation, deep breathing, journaling, or hobbies you enjoy.

Additional Tips

Layer Up: Exercising in winter requires proper clothing to stay warm but not too hot. Wear moisture-wicking base layers and appropriate outerwear to keep your body temperature regulated while being active.

Wash Your Hands: During winter, germs spread more easily, especially in indoor environments. Wash your hands frequently to avoid catching cold or flu.

By combining regular exercise, nutritious food, and healthy lifestyle habits, you can keep your immune system strong throughout the winter season.