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Maude Reisman

16 October 2024

Stay Strong: Boost your Immune System

As the colder months arrive, seasonal colds, flu and general fatigue make their appearance. It’s therefore essential to prioritize your health, particularly your immune system, so that you can maintain your energy, balance and wellbeing throughout autumn and winter.


1. Eat

The basis of a strong immune system is a balanced diet. In autumn and winter, it's important to provide your body with the right nutrients to fight off disease. Nature offers us wonderful seasonal foods that support immune health. Consider seasonal fruit and vegetables (bio if possible) at every meal, such as squash in all its forms and white, green and red cabbage. A good dose of animal and vegetable proteins, low glycemic index carbohydrates such as sweet potatoes, grains, lentils and good fats rich in Omega-3 such as linseed oil and walnuts. Herbs and spices such as ginger, turmeric, garlic, pepper and cinnamon also have anti-inflammatory properties and stimulate the immune system, which is perfect for warming up.


If necessary, you can consider supplements to your diet such as vitamin C, vitamin D, zinc, magnesium, omega-3, royal jelly and echinacea. Always use supplements with caution and consult a healthcare professional before starting a new supplement regime.    


2. Drink

Hydration is often overlooked during the colder months, as we don't feel as thirsty as we do in summer. However, staying hydrated is essential for your immune system. Drinking low mineral content water, herbal teas (with ginger, turmeric, lemon, nettle, cloves, etc.) and broths not only keeps you hydrated, but also flushes toxins from your body, allowing your system to function properly. Replace alcohol with Kombucha.


3. Move

Exercise not only strengthens your muscles, it also boosts your immune system. Moderate physical activity such as walking, yoga or cycling increases blood flow, reduces stress and helps immune cells move more efficiently. Exercising for 30 minutes a day can make a significant difference. Find what best suits your routine, whether it's a morning walk, a strength training session or dancing at home. If possible, as much movement as possible outdoors: suggest a digestive walk to your colleague after lunch.


4. Sleep

Adequate sleep is often one of the first things women sacrifice when life gets too busy, but it's essential for a strong immune system. While you sleep, your body produces infection-fighting antibodies and cytokines that help protect you against disease. Set yourself a soothing bedtime routine and get the hours of sleep you need to feel great the next day.


5. Relax

Chronic stress weakens the immune system, making you more vulnerable to illness. As women, it's easy to carry the emotional and mental load, but stress management is essential in the long term. So take time for yourself: it's never a waste of time. It's a non-negotiable that you need to build into your daily routine.


As women, we often put the needs of others before our own, but prioritizing your immune health is an act of empowerment. By focusing on nutrition, rest, exercise, stress management and seasonal wellness practices, you can strengthen your body and mind for the colder months ahead. Think simple and focus on the basis. Taking care of yourself is the first step to taking care of everything. And if you don't know/no longer know where to start, you're lost, you need guidance: you can contact my Body Caring Coach.


For more information about Maude Reisman and My Body Caring Coach click here.



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