Boosting Immunity: Essential Tips for Women’s Health

If you’re like most of the women I work with, your life is busy. You’re juggling a thousand things —work things, family things, community things, and more. It can seem too hard to also fit in the time it takes to take care of yourself.

Exercise, cooking healthy meals, rest, relaxation, it all takes time, and if you find yourself pushing those things to the bottom of the to-do list, well, trust me, you’re not alone.

The thing is, if you don’t make time to take care of yourself, your body will force you to take time to be sick instead. Your immune system will suffer when you’re always stressed, not moving or sleeping enough, and eating on the run; sooner or later, you’ll find yourself sick with no choice but to crawl into bed and stay there.

So let’s talk about how to stay on top of your health by boosting your immune system so it can continue to keep you healthy and able to do all the things.

Why Boosting Immunity Matters

Your immune system is like your body's own personal superhero; it's constantly working behind the scenes to keep you healthy and protect you from germs and viruses. When life gets hectic and stress levels soar (hello, deadlines and school runs!), self-care is often relegated to the back of the queue, just when you need it most. Between the extra pressure and the lack of TLC for your mind and body, your immune system can take a hit, leaving you more susceptible to getting sick.

If you're currently on a mission to lose weight or get fit (go, you!), having a strong immune system is key. Sickness prevents you from being able to focus on your training; you want your body firing on all cylinders to crush those workouts, power through your day, and feel your best.

Easy Ways to Boost Your Immunity

Get Your ZZZs

Nothing is more important than quality sleep. I get it, sleep can feel like a luxury when you're juggling a million things, but it's non-negotiable when it comes to keeping your immune system in good shape. Aim for 7-9 hours of quality sleep every night—your body will thank you for it!

Fuel Your Body

You've heard it before, but it's worth repeating: food is fuel. Fill up on nutrient-rich goodies like colourful fruits and veggies, lean proteins, and whole grains. And don't forget to stay hydrated: aim for a minimum of two litres of water a day.

Do you drink coffee? Caffeine is a diuretic, so it doesn’t count towards your daily water target. In fact, you need to add an extra glass of water every cup of caffeine-containing drink you have, to compensate.

Move Your Booty

Exercise isn't just about torching calories (although that's a pretty sweet bonus!). It's also a fantastic way to keep your immune system strong and your stress levels in check. So, whether it's a brisk walk, a dance party in your living room, or a yoga sesh, find what makes your body feel good and get moving.

Chill Out

Stress is like kryptonite for your immune system, so it's crucial to find ways to settle yourself and find calm in your hectic days. Whether it's deep breathing, meditation, or simply taking a few minutes to yourself each day, find what helps you unwind and make it a priority. Book it into your calendar so you don’t get to the end of the day and realise you never made the time.

Supplement Smartly

While getting your nutrients from food is always the goal, sometimes life gets in the way. Consider adding immune-supporting supplements like vitamin C, vitamin D, echinacea, and zinc to your daily routine, especially during flu season.

Practice Good Hygiene

Good hygiene is crucial for keeping viruses and germs at bay. Wash your hands regularly (especially before eating or touching your face), cover your mouth and nose when you cough or sneeze, and regularly disinfect frequently-touched surfaces.

Make Time for You

I know it's tough when your schedule is jam-packed, but self-care is absolutely essential if you’re going to stay healthy. Whether it's a bubble bath, a good book, or simply saying no to extra commitments, carve out time for yourself every single day. Your mind and body need rest, as well as activities that make you feel good and release those all-important feel-good hormones to counteract the stress hormones floating around your system.

When it comes to immunity, small changes can add up to big results, so don’t let the size of your to-do list overwhelm you and stop you from taking action. Take a deep breath, give yourself some grace, and start incorporating immune-boosting tips into your busy life.

Your body will thank you for it, and you'll be unstoppable!