How do I boost my immune system?

One after another, everyone you talk to is getting a cold. There's a good chance you're not feeling completely top-notch yourself right now. That's why we could all use a better immune system during this time of year. How can you achieve that? Our experts will tell you. Good news: you can start with most of these today!

1. Sleep like a log

We already know that sleep is important these days. But are we doing enough to ensure we get the sleep we need? Usually not. Besides better concentration, processing your day, and improved digestion, getting good sleep also boosts your immunity against pathogens.

Sleep better? Start today!

• Put your phone away at least an hour before bedtime.
• Read a book.
• Go to bed around the same time every day.
• Maintain an average temperature of 18 degrees in your bedroom.
• Limit your caffeine intake and avoid eating after 9 p.m.

Tip: Struggling to sleep well? Extra magnesium can help you relax and unwind, allowing you to fall asleep more easily.

2. Get active, but not too intense

Various studies have shown that moderately intense exercises (strength training, running, team sports) have a positive impact on the immune system.

Both endurance and strength exercises release hormones and substances (cytokines, growth factors, and macrophages) that are transported through the bloodstream to muscle fibers. Multiple studies have indicated that these hormones can play an additional role in strengthening the immune system.

Just be careful not to exercise too intensely (for extended periods). This can result in your body producing excessive cortisol (stress hormones). These stress hor

3. Vitamin C and Vitamin D

It can help to take an extra supplement in addition to your daily diet, like vitamin C and D. These vitamins support the immune system and contribute to a strong resistance.

Tip: Take one scoop of Orangefit Greens, and you'll already meet 30% of your daily vitamin needs.

4. No stress zone

Stress has both positive and, especially, negative effects. When you're stressed, your body goes into fight or flight mode. This means that your body doesn't prioritize other processes, such as your immune system.

Reducing your stress levels allows the processes in your body to occur undisturbed. And one of these processes is protecting yourself against infections.

Tips to reduce stress:

• Get some exercise.
• Pay attention to your breathing.
• Identify the cause of your stress and discuss it with a friend.
• Do fun activities with friends or family.

5. Eat the rainbow

Eating a varied diet and consuming enough vegetables provide good support. Selenium, magnesium, vitamin C, vitamin D, and iron are essential for a strong immune system, among other things. When you eat healthy and varied meals, you usually get enough of these nutrients.

Also, make sure to consume at least 250 grams of vegetables and two pieces of fruit daily.

Tip: If you struggle to get enough vegetables and fruit, make it easy for yourself with Orangefit Greens! One scoop is equivalent to 100 grams of vegetables and 100 grams of fruit.