5 Ways to Boost Your Immune System This Winter

When it comes to winter and sickness, there's no denying the two go hand in hand. So, in preparation for the cooler months, boosting your immune health really is a no-brainer if you want to do your best to avoid the piles of tissues, throat lozenges, and everything else that comes with battling a nasty head cold or flu.

Committed to defending your body against disease and infection, your immune system is a complex fighting apparatus that requires continuous year round nourishment and support so it can keep fighting for your internal wellness and overall state of health. Constant sickness, stress, poor diet, and lifestyle factors can contribute to a weakened immune system, further increasing your risk of frequent infections, severe symptoms, and a shortened life expectancy. So how can you get on top of your immune health this winter? Let's take a look…

The importance of sufficient and consistent sleep for your immune health is hugely underestimated. Low-quality sleep is known to contribute to an increase in inflammation, insulin resistance, blood pressure, poor exercise and illness recovery, weight and hormonal issues, and cardiovascular disease, to name a few. So if you've been looking for a reason to get in more shut-eye, this is it!

As you can see, a wide range of health effects can result from sleep deprivation, but how does this connect directly to the immune system? Recent studies have discovered that sleep improves the critical immune cells called T cells, which battle against intracellular pathogens like the dreaded flu. Results from this study found that people who were getting sufficient and quality sleep showed higher levels of integrin activation, which is a process that supports T cells to kill virus-infected cells, ultimately identifying that your body needs adequate rest to prevent and fight illness! (Dimitrov. S et al. 2019) Not to mention the significant effects of lack of sleep on your body's ability to recover from illness, heal wounds, and digest nutrients properly.

More than just a delicious aromatic addition to your meals, garlic has also been used for centuries for medicinal purposes due to the abundant health benefits! From preventing the onset of typical colds and cases of flu to a reduction in the severity of symptoms, this unique root vegetable is a critical ingredient in many cold and flu remedies, and for a good reason. 

In its complete form, garlic holds alliin, a compound derivative of the amino acid cysteine. This compound then turns to allicin (the main active ingredient) when garlic is chewed or crushed. Allicin quickly converts to sulfur-containing compounds giving garlic its aromatic taste, smell, and medicinal properties. Studies have shown these compounds improve the infection-fighting response of white blood cells in the body when confronted with viruses known to cause common colds and flu. (Arreola, R et al. 2015)

But, before you go loading up your meals with garlic, know that how garlic is prepared can significantly impact its health benefits. Research suggests the best way to maximize garlic's benefits is once it has been crushed, let it stand for 10 minutes before cooking, and to compensate for the loss of benefits during cooking, simply add more garlic!

Could boosting your immune system be as easy as moving your body regularly?... Yes! There's no denying that regular exercise enhances your overall health, which also contributes to the state of your immune system. A 2019 study discovered that frequent moderate-intensity exercise of 30-45 minutes could increase the circulation of the body's immune cells, stimulating cellular immunity and better preparing its defenses to combat future infection. (Nieman, D C et al. 2018)

Research indicates that exercise can keep your immune system in check by reducing inflammation—however, the intensity of exercise matters. A 2020 study examined the effects exercise can have on inflammation and discovered that moderate-intensity exercise could reduce inflammation while high-intensity exercise can, in fact, increase inflammation within the body, which can ultimately increase the risk of disease and infection by weakening the immune system. (Cerqueira, E et al. 2020)

Exercise also helps you sleep better, which, as we've just mentioned, is a significant contributing factor when it comes to strengthening immune health!

There's nothing worse than being down and out with sickness, especially when striving to achieve specific health and fitness goals. So, if you're ready to start maintaining your immune health before the cold and flu season really sets in, Evolve Immunity is your new go-to.

Designed to support your immune health 365 days a year, Immunity from Evolve is a game-changing formula fortified with clinical doses of crucial vitamins, minerals, and plant extracts necessary for internal wellness. Immunity is a premium 5-star rated health formula designed to give your body support when it needs it most! 

The benefits of Evolve Immunity include:

• Contributes to normal skin structure and wound healing
• Contributes to normal acid-base metabolism
• Contributes to normal carbohydrate metabolism
• Contributes to normal cognitive function
• Contributes to normal fertility and reproduction
• Contributes to normal macronutrient metabolism
• Contributes to normal metabolism of fatty acids
• Contributes to normal metabolism of vitamin A
• Contributes to normal protein synthesis
• Contributes to the maintenance of normal bones
• Contributes to the maintenance of normal hair and nails
• Contributes to the maintenance of normal testosterone levels in the blood
• Contributes to cell protection from free radicals
• Contributes to the maintenance of normal vision
• Contributes to iron absorption from food
• Necessary for normal connective tissue structure and function
• Necessary for normal blood vessel structure and function
• Necessary for normal neurological function
• Necessary for normal immune system function
• Necessary for normal cell division

For more on this game changing immune health formula, click here.

Crucial for maintaining a healthy functioning immune system, keeping hydrated, especially during illness, is vital for transporting essential nutrients to each system and your detoxification pathways to allow for adequate lymphatic drainage to clear out any unwanted invaders and toxins from the body. Clearing out toxins from the body regularly via sufficient water consumption improves the overall health of the immune system, allowing it to respond more efficiently when faced with illness and disease.

We know we should be drinking more water for many of us, especially when working towards specific health and fitness goals. However, consuming the recommended amount each day can be a challenge regardless of the endless benefits. So, how can you get more in?

• Try adding the flavour of something you LIKE to your water, e.g., fresh lime juice, cordial, or a supplement like Evolve Damage Control that offers many benefits and tastes great!
• Bone Broth - packed with nutrients, collagen, and protein, adding a serving of bone broth to a cup of hot water increases your hydration and makes the perfect highly nutritious between-meal snack.
• Challenge yourself! Set small water goals throughout the day to encourage your intake. E.g., 250ml per hour over 12 hours totals 3L. Easy!

Don’t forget to practice general hygiene standards by regularly washing hands, disinfecting surfaces and staying home if you’re feeling unwell or are immunocompromised!

Dimitrov. S et al. 2019, ‘Gαs-coupled receptor signaling and sleep regulate integrin activation of human antigen-specific T cells’. Journal of Experimental Medicine, accessed 29 April 2022, <https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate>

Arreola, R et al. 2015, ‘Immunomodulation and anti-inflammatory effects of garlic compounds’. National Library of Medicine, accessed 29 April 2022, <https://pubmed.ncbi.nlm.nih.gov/25961060/>

Nieman, D C et al. 2018, ‘The compelling link between physical activity and the body's defense system’, National Library of Medicine, accessed 29 April 2022, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/>

Cerqueira, E et al. 2020, ‘Inflammatory Effects of High and Moderate Intensity Exercise—A Systematic Review’, Frontiers in Physiology, accessed 29 April 2022, <https://www.frontiersin.org/articles/10.3389/fphys.2019.01550/full>