Reviewed by

Morgane Leten - Nutrition & Fertility Coach


How to Boost Energy and Immunity

Reviewed by

Morgane Leten - Nutrition & Fertility Coach

Being sick is no fun. Even if you live an extremely healthy lifestyle, cold and flu viruses can still take you down. Unfortunately, “flu season” comes back every year, usually during the cold half of the year. Depending on where in the world you live, that timing changes but this not-so-festive season is unfortunately, inescapable. 

However, getting sick is not inevitable, but did you know the menstrual cycle can impact a woman’s immunity in several ways.  There are some women that even feel sick, like they have a cold or the flu, before they get their period. 

During the follicular phase, which occurs before ovulation, levels of the hormone estrogen rise. This can cause an increase in the activity of the immune system, which can result in a heightened ability to fight off infections. Research shows that estrogen supports immune function. 

After ovulation, during the luteal phase, levels of the hormone progesterone rise. This can suppress the activity of the immune system, making a woman more susceptible to infections and other health issues. Some research has suggested that women may be more likely to develop colds, flu, and other respiratory infections during the luteal phase. However, more research is needed to confirm this link. Overall, the menstrual cycle can impact a woman’s immunity, but the exact ways in which it does so can vary depending on the individual.

Here are a few of our best tips for staying healthy, feeling energized and naturally powering up your immune system.

Get More Zzzzzs 

Sleep is so important. Getting enough sleep can help you in all aspects of your life, but it is also critically important to support your immune system. Practice good sleep habits like going to bed at a consistent time each night, reducing caffeine intake in the evening, keeping devices out of the bedroom and staying away from screens in the evening. 

If you have a baby or young children, we know sleep can be a challenge but don’t panic. Do what you can and double down on the other areas that can help boost energy and immunity. 

Drink All The Water

Staying hydrated can help boost your immunity and your energy levels. Our immune system is highly dependent on the nutrients in our blood stream and guess what your bloodstream is mostly made of? Water! So, if you don’t have enough water, you can’t get the nutrients to your organs and this can make you feel sluggish. Water also helps to carry oxygen to your body’s cells which helps all your systems to function better. It also helps remove toxins from your body, so drinking more H2O could help prevent toxins from building up and having a negative impact on your immune system.  If you struggle to drink enough water, set reminders throughout the day or try to drink a glass of water before each meal. Also, remember that drinks like caffeine-free tea can count as part of your daily water intake! 

Move Your Body 

Exercise is great for a number of different reasons and boosting your immunity is just one of them. However, the intensity and frequency of the exercise matters. If you push your body too hard too often without proper rest in between, it can actually compromise your immune system and make you more susceptible to illness. Research shows that moderate exercise is the key to boosting your immunity. This means doing things that get your heart rate up and make you break a sweat but not working so hard that you can’t talk. It could be things like walking fast, cycling at a medium pace, doing yoga or an aerobics class. 

Eat a Healthy Diet 

What you eat plays a huge role in your immunity and your energy levels. There is some evidence to suggest that any deficiencies in vitamins and minerals can weaken your immune system and make you more vulnerable to illness. So, it’s important to make sure you’re eating enough of the guud stuff to power up your immune system and give it the energy it needs. The best way to do this is to make sure your diet is full of different fruits and vegetables. The more variety the better. To learn more about what to eat to fuel the healthiest version of yourself, check out our post on how to hack your cycle with food

Are you eating well, but do you still feel like you can use something extra? Guud idea. Because even if you have the best diet in the world, it can still sometimes be difficult to get all the nutrients you need through food alone. That’s why almost everyone can benefit from taking a daily supplement. 

We know there are a lot of supplements out there and it can be hard to know what to look for and what is right for you. As a start, look for supplements with active ingredients that are linked to real health claims such as:

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

If you have more questions, read this post we wrote about what to look for when choosing a supplement, or ask us directly through the support function on our website. 

Reduce Stress 

We think we can all agree that stress is bad. Studies show that long-term stress actually negatively impacts your immune system. Stress can reduce the number of cells in your body that are used to fight viruses which makes you more likely to get sick. Chronic stress can also produce higher-than-normal levels of cortisol, your stress hormone. This can impact your body’s anti-inflammatory response and cause you to be more susceptible to illness. Some stress is OK (like the stress leading up to a big event) but chronic, long-term stress is damaging to your health. Try to identify the cause and prioritize self-care. Take breaks. Go for a walk. Meditate. Take a bath. Try to find ways that help you cope. You’ll be doing your health a big favour! 

Wash Your Hands 

The importance of regular hand washing cannot be overstated. Germs are everywhere and on everything. Every time you put your hands in your mouth or touch your eyes or face, you are transferring those germs into your system. Regular handwashing with soap and water can effectively protect you and others from a range of infectious diseases. It’s super easy to do and remains one of the best ways to remove germs, avoid getting sick and prevent the spread of germs to others.


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