Finally, there’s a chill in the air. After a long, hot summer, many of us are excited for crisp, cool fall and winter temps.
Unfortunately, along with that nicer weather comes increased rates of flu, colds, and other viruses circulating.
While we can do our best to limit our exposure to these viruses by practicing good hygiene, we’re all likely to be exposed at some point or another other the next several months.
That’s why the strength of your immune system is so important — so that it can provide a strong defense when these pathogens are introduced to your body.
Fortunately, there are several lifestyle factors that can help bolster your immune system for the coming winter. As the old saying goes, “A dose of prevention is worth a pound of cure!”
Below, we discuss several ways you can support your immune system by building or maintaining simple, healthy lifestyle habits. We also make some recommendations for supplements that may be beneficial during this time of year (and honestly, all year long).
Table of Contents
Support Gut Health
Although the digestive tract isn’t often thought of as part of the immune system, it’s actually one of the body’s main immune support organs. Keeping your gut in tip-top shape is key to helping ward off illnesses.
Your digestive tract is a major source of defense against disease-causing pathogens that are introduced to your body in foods and beverages.
Additionally, many immune cells are manufactured in the gut. Researchers estimate that approximately 70 percent of your immune system is located within your digestive tract (1).
One major determinant of your gut health and your overall health is the balance of microbes that reside in your large intestine, also known as your gut microbiota. These microscopic bacteria play important roles in digestion, and they produce short-chain fatty acids that can help regulate blood glucose control, brain function, immune health, and more (2).
How can you support your gut microbiome? Here are a few strategies:
- Eat fiber-rich plant foods like vegetables, fruits, whole grains, and beans, which provide a valuable food source for gut microbes
- Eat fermented foods or beverages like kimchi and kombucha to introduce healthy bacteria to your digestive tract
- Take a daily probiotic supplement like Future Kind+ Vegan Probiotics Digestion Supplement, which contains 30 billion colony-forming units of beneficial bacteria per serving
Sleep Better
Sleep is absolutely essential for health and immune regulation, although many of us struggle to get enough.
Research shows that people who don’t get enough high-quality sleep are more likely to get sick with the common cold (3).
Most adults need between seven and nine hours per night. Here are some ways to help you obtain the restful, restorative sleep you need:
- Try to reduce your stress levels as much as possible through relaxation and breathing techniques, exercise, gratitude journaling, or spending time doing things you enjoy.
- Limit exposure to lights and digital screens after the sun goes down, since they can disrupt your circadian rhythm (the body’s natural sleep-wake cycle) (4).
- Consider taking a sleep supplement like Future Kind+ Sleep, which contains powerful natural ingredients to help you sleep more soundly.
Exercise Regularly
Here’s an odd immune support tip: exercise! Although it may seem hard to understand exactly how exercise can help boost your body’s immune activity, it’s actually fairly straightforward. Exercise provides so many benefits for your heart, muscles, and circulatory system that it can help your whole body function more optimally — leading to improved cellular function throughout.
According to the Physical Activity Guidelines for Americans, most people need 150-300 minutes of moderate-intensity exercise per week, along with two resistance training sessions to incorporate muscle building. Here are some tips to help you successfully integrate exercise into your routine (5):
- Find an activity that you enjoy, even if it takes some trial and error. You’re much more likely to stick to it if it’s something that’s genuinely fun for you.
- Remember, you don’t need access to weights or a gym to build muscle. There are tons of bodyweight activities that can help you get stronger and build your muscle mass.
- Consuming protein within 30 minutes of resistance training can help multiply your strength gains. Choose a plant-based protein like Future Kind+ Organic Vegan Protein Powder, which is convenient, tasty, and packed with 20 grams of protein per serving.
Eat Nutritious, Antioxidant-Rich Foods
Finally, diet can be a crucial supporter or detractor of your overall immune health. An antioxidant, anti-inflammatory, whole foods-based, minimally-processed diet supports immune health, gut health, and optimal body functioning.
A well-balanced diet should include plenty of protein, healthy fats, fiber-rich grains or legumes, and fruits and vegetables in a variety of colors.
The best part? There’s no need to eat perfectly clean, 100 percent of the time. As long as you’re making mostly healthy choices, then indulging on occasion won’t have a huge impact on your overall health.
Here are some ways to maximize the healthfulness of your diet, no matter your budget or time constraints:
- Include a variety of foods in your diet to maximize nutrient and antioxidant diversity in your meals.
- Use herbs and spices generously. Not only do they add layers of unique flavor, they also add unique phytochemicals with huge antioxidant potential.
- Don’t be afraid to lean on frozen or canned produce. While fresh may be the “ideal,” it’s not realistic for many people who are on a budget or pressed for time.
- If you’re worried about nutrient gaps in your diet, consider adding a high-quality multivitamin to your daily routine Future Kind has just revolutionized the “Multi-Vitamin” for plant based eaters into a new powder product, called Foundations. It looks like a game changer!— Future Kind+ Foundations.
- Want to add a natural antioxidant boost? Try Future Kind+ Vegan Turmeric and “shop all”— it’s loaded with anti-inflammatory and antioxidant phytochemicals.
Takeaway
Flu season is upon us, which means it’s time to be proactive about illness prevention and immune support.
Fortunately, a generally healthy lifestyle is a great way to support your immune system as it works hard this fall and winter to keep you well. Be sure to eat a balanced diet, exercise regularly, and prioritize good sleep.
Additionally, there are several supplements that may help you achieve these goals. In this article we’ve focused on recommending Future Kind+’s 100 percent plant-based products for their quality ingredients, evidence-based formulations, attentive service and reasonable prices.
