How to Reduce Your Risk of Getting Sick
Eat plenty of wholefoods
There are numerous important nutrients that support your immune system, including zinc, vitamin C, and antioxidants. But there’s an easy way to boost your intake of all of these nutrients – by focusing on whole foods.
Wholefoods refer to minimally processed foods. They include meat, poultry, fish and seafood, eggs, nuts, seeds, whole grains, beans, legumes, fruits and vegetables. If you eat a variety of these foods and make them 80% of your diet, you’ll get good doses of immune-supporting nutrients.
Look after your gut health
You might not realise that the gut is one of the most important players in immune health. In fact, 70-80% of your immune system is found in your gut! So taking care of your gut health is key for reducing your risk of falling sick.
To look after your gut health, start by:
Eating plenty of fibre-rich foods
Reduce your intake of processed foods and foods that contain added sugars
Include fermented foods such as saeurkraut and kimchi, or fermented drinks such as kombucha and kefir.
Get a good night’s sleep
If you haven’t been prioritising sleep, you’re putting yourself at risk of falling ill. Both short sleep duration (less than 7 hours) and poor quality sleep have been found to increase your risk of catching a cold.
On the other hand, a good night’s sleep has been found to enhance the efficiency of the immune system when it comes to fighting off infections. This is part of the reason why your doctor will tell you to go home and rest up when you do catch a cold or flu.
Relax and unwind.