Strengthening your Immune System

Four top tips for fighting fevers and conquering colds...

By Marcus Taylor

We know the rules by now: mask up, wash your hands and keep your distance. But, strengthening your immune system is always a good idea. 

We’ve come up with our four top tips to improve your immunity. No 6-week plan, no monthly subscription, just four things we recommend. It’s really that simple.

1) Turmeric and Ginger Shots

At The Black Mask Company we can't get enough of turmeric and ginger shots. If you’re going to make one change to your daily nutrition, we recommend starting with one of these babies. Here’s the lowdown on what makes them so great:

In the red corner, we have turmeric. Full of bioactive compounds, specifically curcumin, a strong antioxidant with powerful anti-inflammatory effects.

In the even redder corner, we have ginger. Packing a heavy nutrient punch and containing gingerol, another antioxidant that can help us fight off illness and claim victory over viruses.

Pound for pound, these are two of the best ingredients you can find for a healthy immune system. As featured on our Instagram, these shots are best taken with lemon and black pepper. Aim for one a day to keep yourself topped up.

2) Minimum 7 Hours of Sleep

Yep, we are sending you to bed!

Sleep and immunity go hand-in-hand. Need proof? In a recent study of 164 healthy adults, those who slept 6 hours or less each night were more likely to catch a cold than those who slept 6 hours or more.

If you struggle to sleep, try limiting screen time before bed, exercising in the day, or taking a long bath to regulate your body temperature before you hit the hay.

3) Reduce your Sugar Intake

Added sugars are one of the hardest things to avoid in your diet. They seem to be in everything, so whether you’ve got a sweet-tooth or not, they’re probably finding their way into your meals.

Unfortunately, they are a big red flag for your immune system, partly because of their contribution to obesity. Now, we’re no fat-shamers here at The Black Mask Company, but there is extensive research to demonstrate the link between obesity and weakened immunity. 

The best way to subtract those added sugars is to eat whole foods, rather than processed foods. A good rule of thumb for this? If it has more than five ingredients in, it’s probably processed and stuffed full of added sugar.

4. Less Stress

To make sure your immune system is firing on all cylinders, your chill levels need to be Zen out of ten.

Long-term stress increases inflammation, and creates imbalances in immune cell function, but making more moments for mindfulness can prevent this.

Yes, we know, just being told not to stress itself can be stressful, but there are loads of practices we can recommend. Yoga is a tried and tested stress-buster. Meditation, journaling, or just stepping away from the madness for 5 minutes of breathing exercises will also help calm your mind and relieve tension.

The Bottom Line

The bottom line is, none of these are a full-proof defence from illness. But, bringing positive habits into your daily routine can reduce your chances of getting ill and help you recover quicker when you do.

If you haven’t yet, follow our Instagram, where we post nutrition and fitness tips every week. We’re eight days into our 28 Day Push Up Challenge, which is guaranteed to make you immune to puny arms and a shaky core, that’s a fact!