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How To Boost Your Immunity This Cold & Flu Season

As we enter into the cold and flu season, it’s important to give your immune system an extra boost to ward off any nasty infections and keep you feeling your best. By building a robust immune system, you will be less impacted by inevitable stressors and toxins that we all face in our day-to-day lives. 

Continue reading to find out the many (100% natural) ways you can bolster your defences. 


1. Balanced Diet with Immune-Boosting Foods: 

Your diet is your main line of defence. By adopting a balanced, nutritionally-dense diet that is particularly high in immune-boosting vitamins such as vitamin C, vitamin D and zinc, you will be well-equipped to fight off infections. In particular, vitamin C functions to protect our cells from oxidative damage and supports our immune cells to fight off invading pathogens. To prevent any vitamin-C nutrient gaps, try our Ginger Immunity juice shot which contains 100% of your recommended daily intake of Vitamin C. 

2. Harness The Power of Herbs & Spices 

Leverage the natural health-boosting benefits of ginger and turmeric, which are known for their anti-inflammatory and immune-enhancing properties. Our Turmeric Defence & Ginger Immunity juice shots are the perfect addition to your daily routine for immune-boosting health benefits on-the-go. 

3. Adequate Sleep for Immune Repair  

Prioritising enough sleep is essential to enable your immune system to repair and recharge. Create a positive sleep environment (dark and quiet room with a cool temperature) and stick to a consistent sleep schedule and aim for 7 to 9 hours of quality sleep per night for optimal immune function. 

4. Incorporate A Daily Probiotic 

Did you know that approximately 80% of your immune system exists in your gut? This means that developing strong immunity is directly correlated with the health of your gut, and as a result the quality of your diet and nutrition. In particular, the bacterial strain Lactobacillus Coagulans has been linked with positive immune-boosting effects and is found in our Berry Gut Health shot. 

5. Regular Exercise for Immune Support 

Engaging in regular exercise helps to boost circulation, reduce inflammation, alleviate stress and strengthen overall immune function. Incorporate daily movement into your routine, whether it’s a leisurely walk to work, a fiery HIIT class or a zen yoga class to reap the immune-boosting benefits. 

6. Stress Management for Immune Health 

Chronic stress wreaks havoc on our immune system due to the excessive product of the stress-hormone, cortisol. High levels of cortisol negatively impacts our body’s ability to fight off infections, which can be detrimental overtime. Try incorporating stress-relieving techniques such as meditation, mindful breathing or hiking outdoors to promote relaxation and a sense of tranquillity. 


By taking a holistic approach to boost your body’s defence mechanisms, you have all of the tools you need to face cold & flu season head-on. Pay close attention to your intake of key immune-boosting nutrients, load up on turmeric and ginger, prioritise sleep, incorporate a daily probiotic, engage in regular physical activity and adopt stress-relieving techniques to support your immune system from the inside-out. 


Author: Plenish Nutritionist, Katie Morley 


Email: [email protected] 

Website: www.holsome.uk