With the changing seasons, unpredictable weather, and fluctuating temperatures, fending off illness should be a top priority for maintaining your health and wellbeing. It’s easy to catch a cold, or some other ailment, when your defenses are down. Being proactive is a sure way to avoid becoming victim to some invasive bug that can interrupt your routine for days or weeks at a time. Here are some tips for regularly strengthening your defenses before it’s too late!

Eat a Healthy, Balanced Diet

Limit sugar and eat the rainbow - not a literal rainbow! Enjoy a variety of fruits and vegetables in all colors as they offer a wide range of various nutrients, antioxidants, and electrolytes. Try oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, leafy greens, and cantaloupe. Also try foods high in probiotics like yogurt, sauerkraut, or kimchi which help your body distinguish between healthy cells and harmful invasive organisms.

Get Some Sleep

Poor sleep has forever been linked with poorer health. Getting enough sleep can strengthen your immune system and help you feel better overall. If you’re already sick, getting enough sleep allows your body to more easily fight off the illness. Lack of sleep can also lead to higher stress and inflammation.

Incorporate Supplements into Your Diet

JBN offers a wide range of supplements to optimize your workouts, maximize results, and deliver healthy outcomes. Our Immune Support supplement is packed with the perfect blend of antioxidants, vitamins and minerals to give your body the boost it needs. Vitamin C fights off free radicals, zinc & magnesium boost nutrient absorption so you get the most out of the foods you eat, and L-Glutamine supports waste and toxin removal which combats excessive inflammation, improves muscle repair, and boosts your body’s defenses. Taking this in the morning provides optimal health throughout the day.

Participate in Regular Exercise

The many benefits of exercise cannot be overstated. Even just moderate exercise for 30 minutes a day (a brisk walk, jog, a little yoga, or some time spent at the gym) has the capacity to boost your defenses, ease stress, improve sleep, reduce risks for osteoporosis, heart disease, and certain types of cancer, and reduce inflammation.

Minimize Alcohol Consumption and Nicotine

While alcohol seems to be central to social gatherings and celebrations, overdoing it leads not only to a terrible hangover, but also to a weakened immune system. The general rule is more than two drinks a day for men and more than one for women is too much. Read more about how alcohol affects our bodies in a previous JBN blog post, “Alcohol and its Effects on Your Fitness Goals,” for more info. And kick the smoking habit if you have one – smoking is linked to a weakened immune system and high risk for cancer and other issues like rheumatoid arthritis.

Reduce Stress and Relax

Stress is known to promote inflammation and cause an imbalance in immune cell function, leading to higher susceptibility to illness and disease. Stress never really subsides permanently but there are ways to manage it. Consider meditation, exercise, journaling, yoga, and other mindfulness practices, connecting with other people, and slowing down – trying to pack too much into a day can have harmful results. Also think about seeing a licensed counselor or therapist if balancing stress is proving to be difficult, they can offer solutions to reducing stress and improving your health.

Incorporating these tips into your daily life can really boost your body’s defenses ensuring you can maintain your daily routine and keep up with your exercises. Additionally, it’s important to hydrate, socialize, laugh, and enjoy yourself as often as possible – believe it or not, studies show that people who laugh and socialize tend to have better immune systems.

Be sure to check out the JBN website for more supplement options, join our mailing list, and read our blog for other tips and tricks to get the most out of your workouts!

And please remember, before making any significant changes to your diet or exercise routine, always consult with a medical professional first!