Are you unsure about what to do to prevent catching a cold or flu – and now COVID-19? Are you asking yourself how you can maximize the strength in your immune system to withstand anything that comes your way? Great questions! That’s precisely why we’ve prepared a list of 7 steps for building a strong immune system! These steps can be added to your daily routine to ensure consistent immune efficacy. While practicing these essential steps, you can provide your immune system with the extra support it needs to stay healthy all year round.

1. Eat Breakfast

There has been a lot of anecdotal evidence around intermittent fasting. We cannot stress enough the importance of eating a healthy and nutritious breakfast! It doesn’t need to be a huge 3-course meal but a simple bowl of berries will suffice. Research has shown that those who skip breakfast are more likely to get sick due to a few reasons. When you decide against breaking your nightly fast, you cause a chain reaction in your body. Your blood sugars drop, creating an exhaustive mental state translating to mental fog, anxiety, and unhealthy cravings. Stress levels increase, causing cortisol levels to spike, which can put your body in fight or flight mode, directly lowering your immunity. Think twice next time you run out the door hungry!

2. Incorporate Zinc

Zinc is a no-brainer when it comes to immune-building minerals! It’s directly related to each one of your cell’s functions and healthy development in your body. Apart from supporting gut health, thyroid function and vision – zinc is a fantastic antioxidant. It boosts immunity by increasing function in your T cells, which protect you and gives you a strong immune system. Feeling a little under the weather? Take a Vitamin C and Zinc supplement together to boost your immune response. Approximately 2 billion people in the world have zinc deficiency, don’t be one of them!

3. Take Care of Your Gut Health

The gut is a huge indicator of internal health. If you have chronic digestive issues, it can cause your immune system to weaken. This is because your body needs good bacteria to fight off any harmful bacteria that enter your system. Suppose the ratio is off and the harmful bacteria overpower the good. In that case, your immune system does not have the appropriate defence to fight off the overgrowth! Ensure you are eating probiotic-rich food such as yogurt or taking probiotic supplements to ensure you are supporting your gut health.

4. Take Turmeric

Turmeric is an anti-inflammatory antioxidant that is used in Asian dishes to add a warm, rich flavour. It also gives you a strong immune booster that helps us fight off funguses, bacteria, and viruses. Add some turmeric into your cooking, or try the popular trend of turmeric lattes! Your body will thank you.

5. Boost Your Antioxidant Intake

Antioxidants have a variety of benefits – one being the balancing of hormone levels. When you have excess hormone levels, antioxidants protect you from the damaging effects – lowering your likelihood of developing any common illnesses or disease. Berries are one of the leaders in antioxidants and should be incorporated daily. Other antioxidant boosters are cruciferous vegetables and cacao – which can be used for baking and healthy hot chocolate.

6. Develop a Healthy Sleep Schedule

Everyone knows the importance of good sleep, but did you know bad sleeping habits can be detrimental to your body’s immunity? Your body does most of its repairing while you slumber. Individuals who sleep eight hours a night can respond better when exposed to cold viruses. Your body develops antibodies quicker in comparison to those who sleep less or have disrupted nights of sleep! Put your phone down, turn those lights off earlier, and stick to a proper sleep routine.

7. Get your Vitamin D

Your body craves the outdoors and absorbs sunshine through your skin! This is mostly because you seek Vitamin D from the Sun to assist your cell function – specifically for a healthy heart. Lack of Vitamin D in the winter months is common, resulting in you getting sick. If you can, take the time to enjoy the Sun when it’s out – just 10 minutes a day can make a significant impact. If not, take a daily Vitamin D supplement to make sure you’re still getting what you need.

And of course, wash your hands! Covid-19 and other viruses live on common surfaces. Make sure you are washing your hands for a minimum of 30 seconds and cleaning your spaces often. To learn more about InfoRouge or book a test, visit lab.inforouge.com or call us today at 514-379-3003. Remember, we have a passion for keeping you healthy!