9 simple ways to boost your immunity

The holidays are almost over. Many of us are already at work. But from next week 'real life' really starts. Running from here to here is the daily struggle of many. And this is all too often accompanied by stress. And as you may know, stress can undermine the immune system.
How can we ensure that we get through the coming period unscathed?
Discover these 9 simple ways to boost your immunity:

1. A complete food with many nutrients.

Our immune system depends on nutritious healing foods to function properly. Since many people have deficiencies, we should all focus on improving the quality of our diets.
Vegetables are the basis of a nutritious diet. They provide so many immune-supporting nutrients like vitamin C (red pepper, broccoli, and spinach) and carotenoids (carrots, sweet potatoes, and kale). Aim for two servings of fruit and eight or more servings of vegetables per day! (A serving is half a cup.)
Berries, nuts and seeds are also nutritional powerhouses that should not be missing from your pantry.

2. Avoid refined sugars as much as possible.

Studies have shown that refined sugars can suppress your immune system for hours after ingestion. Limiting these sugars helps your immune system function better and improves your overall health.

3. Adequate protein intake.

Proteins are essential for immune function.
Put animal proteins such as wild salmon and fresh organic eggs on the menu from time to time.
Vegetable proteins (legumes, nuts/seeds) are sufficient if consumed in sufficient quantities. Try tofu and tempeh, they contain high protein concentrations. Lentils and beans can also help here!

4. Lots of garlic, onion, ginger and herbs.

Garlic, onions and savory herbs such as turmeric go well with soups and vegetable dishes, as well as with bean dips and sauces. Use fresh ginger in your smoothies or tea, along with lemon juice or lemon zest. These provide strong antimicrobial properties.

5. Fermented foods to support the microbiome.

The intestines play an essential role in our immunity and act as a barrier against many types of pathogens. Eat sauerkraut, kimchi, miso, tempeh, unsweetened yogurt, and kefir to support diverse and abundant bacterial populations that keep your microbiome healthy.
Probiotic supplements can help with this!

6. Liquids, especially warm liquids.

Consuming enough fluids supports all bodily functions, including the immune system.
Drink herbal teas such as ginger and turmeric tea. Always keep a bottle of filtered water with you. Avoid concentrated fruit juices and sweetened drinks, as the sugar content is harmful to the immune system.

7. Enough sleep.

We all know that sleep restores and heals the body. Without adequate sleep, optimal immune function is almost impossible! Get into a better rhythm and go to bed earlier, aiming for seven to eight hours of sleep per night.
It is also very helpful to practice some relaxation and breathing techniques throughout the day to reduce stress and calm the mind!

8. Regular exercise.

Mild to moderate exercise (about 30 to 45 minutes) helps support the immune system. Avoid excessive exercise, such as endurance training, when you feel exhausted. This will lower your immune system.

9. Meditation and yoga.

The research is clear: increased stress levels increase susceptibility to viral infections. In one study, volunteers were given cold viruses in their nasal passages. Only those who scored high on the stress questionnaire succumbed. This is the time to learn to meditate, do yoga, enjoy a nice warm bath, breathe deeply, practice home massage,...