How to Boost Energy and Immunity

A cold or the flu can happen easily, even if you live a healthy lifestyle. And the risk increases during flu season, every year. It usually starts when the weather gets colder and slowly fades away again when spring arrives (and then we all start suffering from hay fever again! 😉 ).

Getting sick isn't inevitable, but did you know that a woman's menstrual cycle can affect her immunity in several ways? Some women even feel flu-like in the days leading up to their period.

During the follicular phase (the period before ovulation), estrogen levels rise. Research shows that estrogen supports immune function. Because estrogen boosts the immune system, it can make you less susceptible to infections.

After ovulation, during the premenstrual phase, estrogen levels drop and the hormone progesterone rises. This can suppress immune system activity, making a woman more susceptible to infections and other health problems.

Research has shown that women are more likely to catch colds, flu, and other respiratory infections during the premenstrual phase. However, more research is needed to confirm this. In general, the menstrual cycle can influence a woman's immunity, but the exact way this happens can vary from person to person, as every woman and every cycle is unique.

Here are some of our top tips for staying healthy, feeling energized, and naturally boosting your immune system.

Get enough sleep

Perhaps the single most important tip for strengthening your immune system is sleep. Getting enough sleep helps you feel good in almost every aspect of your life. It's crucial to strengthen your immune system. Good sleep routines include going to bed on time every day, avoiding caffeine in the evening, keeping your phone and computer out of the bedroom, and avoiding screen time altogether in the evening.

If you have young children, sleep can be a challenge. Do what you can, and take extra good care of yourself in all other areas.

Drink enough water

Your immune system depends on the nutrients in your bloodstream. And guess what your bloodstream is largely made up of? Yes, water. If you don't drink enough, nutrients can't reach your organs. This can leave you feeling sluggish. Water also helps transport oxygen to your body's cells, allowing your systems to function better. And if that weren't enough, water helps flush out toxins. More water can prevent toxins from building up and negatively impacting your immune system.

Do you find it difficult to drink enough water? Make it part of your existing routine. For example, drink a glass of water with every meal. Decaffeinated tea also counts as water intake, so fill your cup and enjoy.

Move!

You're tired and probably don't feel like getting off that couch. But remember, it's a snowball effect: they reinforce each other. You don't feel like it because you're tired, and you're tired because you don't feel like it.

Exercise is fantastic for your entire body and boosts your immune system, so do it! Just be mindful of the intensity. Pushing your body too hard without enough rest can actually weaken your immune system, making you more susceptible to illness. It's all about finding the right balance. Research shows that moderate exercise is key to strengthening your immune system.

Moderate exercise is an activity that raises your heart rate and makes you sweat, but doesn't involve exercising so hard that you can't talk. Think of brisk walking, cycling, yoga, or aerobics.

Eat a varied and nutritious diet

What you eat plays a significant role in your immune system and your energy levels. There are indications that vitamin and mineral deficiencies can weaken your immune system and make you more vulnerable to illness. Therefore, it's important to ensure you eat enough healthy foods to strengthen your immune system.

Do this with plenty of fruits and vegetables. The more variety the better (eat all the colors of the rainbow! 🌈 ). For more information on what to eat, read our blog post about how to hack your cycle with food .

Think your body could use a little extra? Not a bad idea. Even with the best diet in the world, it can be difficult to get all the nutrients you need. That's why taking extra vitamins and minerals, like a multivitamin, is always a good idea to support your overall health.

We know there are many supplements out there, and it can be difficult to know what to look for and which ones are good for you. To start, look for supplements with active ingredients linked to real health claims, such as:

• Zinc, Vitamin C and D: contribute to the normal functioning of the immune system
• Vitamin C increases iron absorption
• Vitamin B2: contributes to the normal functioning of the nervous system
• Magnesium and vitamin B6: contribute to reducing fatigue

And if you have any questions about supplements, read this blog about what to look for when choosing a supplement, or ask us via our support chat (with real people, no bots!).

Reduce your stress

It's obvious, and you might think your stress can't be reduced. But it's definitely worth a try. Research shows that prolonged stress negatively impacts your immune system. Stress can reduce the number of cells in your body , and these are precisely the cells that fight viruses. This increases your risk of getting sick.

Chronic stress can also increase your cortisol levels. Cortisol is your stress hormone. This can affect your body's anti-inflammatory response and make you more susceptible to disease.

A little stress is okay (like stress before a big event), but chronic, long-term stress is detrimental to your health. Try to identify the cause and prioritize self-care. Take time for yourself. See a therapist or psychologist. Walk. Meditate. Rest. Read a book. Take a bath. Listen to a podcast. Talk to friends. Try to find ways to help you cope with your stress.

Wash your hands

Finally, washing your hands regularly is important . This can affect your body's anti-inflammatory response and make you more susceptible to illness.

And germs are everywhere, on everything. Seriously. And every time you put your hands in your mouth or touch your eyes or face, these germs enter your system. Washing your hands regularly with soap and water can protect you and others from illness. It's incredibly easy to do and remains one of the best ways to remove germs, prevent yourself from getting sick, and prevent the spread of germs.

Want to learn more about how to boost your energy? Chat with us . We have a team of experts and are ready to help. Want to know immediately what our products can do for you? Then check out our product finder and see which vitamins and minerals best suit your specific needs.