With the end of the year fast approaching, so does the normal slump that everyone faces at this time. It is absolutely normal for this time of year to come with a lot of fatigue, feelings of being run down and a need for a reset and break before the last push toward the end of the year. Coming hand in hand with this is the increase of sicknesses and flu symptoms with a lowered immune system.  

We decided to take a look at the steps that you can take to fight the possibilities of getting sick and how you can build your body up to fight back! Below we take a deeper look into the steps that you can take to get yourself up and running to conquer the rest of the year. 

Dose Up On Vitamins and Supplements

The first thing that many people do when they get sick is to turn to supplements and vitamins. These are a great way to help you build up your immune system quickly and efficiently to be able to fight off diseases and bugs in your body. You will find a plethora of supplements that you can take that will assist you in different ways. Natural supplements can be taken on a regular basis to simply ensure that your immune system is kept strong and healthy to be able to resist any attack. 

There are a number of supplements that you can choose from including:

  • Multivitamins; 
  • Olive Leaf Extract;
  • Garlic Extract; 
  • Probiotics; 
  • Zinc;
  • Omega 3 Fish Oils; 
  • Selenium. 

Change Your Diet 

What you put in your body is vital. This is in fact, one of the first lines of defense in boosting your immune system. Eating the right food will provide you with the vitamins and minerals that your body needs to fight off infection and diseases. Not only this, but beta-glucans, catechins, and soluble fibers actually help in building immune cells that form the basis of the whole system. Soluble fibers are also important to fight inflammation, which is one of the biggest hindrances to a healthy body. 

There are a number of key foods that you need to make sure that you are getting in to build up your immune system. Some of the most important foods to include in your diet on a daily basis include:

  • Broccoli; 
  • Papaya; 
  • Green tea; 
  • Peppers; 
  • Chia Seeds;
  • Almonds;
  • Spinach;
  • Yogurt; 
  • Garlic; 
  • Citrus Fruits. 

All of these come with their own unique properties and with their own healing powers. Papaya, for example, is rich in Vitamin C, while yogurt provides the body the much-needed cultures to help your immune system fight off infection. Foods like ginger and even green teas are key for inflammation and should be your first go-to the minute you feel the first stages of flu coming on. 

Improve Your Sleeping Pattern

Rest and sleep are some of the most vital elements in keeping your body running regularly. Currently, one in four people has problems with their sleeping patterns, which in turn, has a severe effect on their health. From sleep apnea to insomnia or just an overly chaotic lifestyle, lack of sleep can wreak havoc on your body. Not only are you more susceptible to viruses and bacteria if you suffer from a lack of sleep, but it can cause inflammation throughout your body, from your organs to your brain. 

Essentially, your body uses energy for your brain and muscles during the day. At night, sleep helps that energy redistribute to the immune system to recharge that to keep your body healthy. Immune cells settle in the lymph nodes to recharge and maintain strength. It also works in your brain. Adrenaline and cortisol drop, while melatonin rises. This puts a stop to inflammation of the brain and keeps it stable.

Don’t Forget To Exercise

Regular exercise has been proven to make a huge difference in one’s health and lifestyle. Exercise, even moderate amounts, and intensities can assist the body in fighting off diseases, improve the appetite and regulate sleeping patterns. Not only does it flush out antibodies from the lungs and airways, but it sparks changes in white blood cells. White blood cells are the key to immune defense and with regular exercise, these are strengthened and circulated more rapidly to fight off the disease. 

Naturally, like everything in life, overdoing exercise can simply hinder your progress. Excessive and overly strenuous exercise has been proven to weaken your heart and lungs and you become more risk-prone to diseases. So, make sure you are getting in the right type of exercise. Many studies have proven that around 15 to 30 minutes of exercise is all the body needs to keep healthy and fit. If you are choosing 15 minutes, you can increase the intensity, while 30 minutes can include a cardio activity like jogging or running. If you are looking to start a more intensive exercise regime, work into it slowly and carefully. Not only are you at risk of impacting your health, but you can be a high injury risk too. 

Take a Mini-Break 

Stress is a large contributor to the breakdown of your immune system. It not only disrupts your sleep patterns but it also impacts your diet, your hormones, and your brain functioning. When stressed, one of the best things you can do is take a bit of time out just to take a breather. If you can afford it, take a day off work over a weekend and take a three-day mini-holiday. 

This break doesn’t need to cost an arm and a leg, but a change of scenery and some fresh air has always done the body and mind a world of good. Not only do a few days of relaxing help boost your mental health, but a dose of fresh air and time away from an airconditioned office do wonders for your body. 

Wrapping Up

We all know that it is very tricky to keep up the perfect healthy lifestyle at all times. Eating healthy and regular exercise is sometimes a lot harder to get right, especially if you are faced with a stressful and consuming job, balancing a social life and have commitments at home. Start getting the basics right and making small alterations to your life. Get some exercise in when you can during the day, train yourself to take a supplement like a multivitamin a day and eat at least one healthy meal a day. In this way, you can get yourself on a healthy pattern that you can simply start following and growing on to get to your prime.