Here's how to boost your immune system

Your immune system shields you against bacteria, viruses, and other invaders. If you're not feeling top-notch, it's wise to bolster your immune system. Here's how.

1. Adjust your bedtime routine

Make sleep a priority. Quality sleep provides the best defense against pathogens. Start a sleep ritual today:

• Put your phone away at least an hour before bedtime.
• Read a book.
• Try to sleep around the same time every day.
• Maintain an average room temperature of 18 degrees Celsius in your bedroom.
• Cut back on caffeine and avoid eating after 9 p.m.
• Extra magnesium can help you relax, making it easier to fall asleep.

2. Exercise, but don't go all out

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

Both endurance and strength exercises release hormones and substances (cytokines, growth factors, and macrophages) into the bloodstream, which are transported to the muscle fiber. These hormones aid in strengthening your immune system.

However, pushing yourself too hard for an extended period can have an adverse effect: your body produces excessive cortisol (stress hormones), which can dent your immune system.

3. Get Started with Orangefit Greens

For a robust immune system, having enough vitamins and minerals is crucial. Struggling with that? Not anymore: just one scoop of Greens and you're already getting 30% of your daily vitamin needs. Greens is super complete with more types of vegetables and fruits than you can imagine – a whopping 24 of them.

4. Stress Less

The consequence of stress is that your body goes into fight or flight mode. There's only space to survive, and other functions are temporarily suppressed. That includes your immune system. To reduce stress, try these:

• Get some exercise.
• Practice breathing exercises.
• Meditate / practice mindfulness.
• Use adaptogens like ashwagandha and cordyceps, and vitamins and minerals like magnesium.

5. Eat the Rainbow

Eating a varied diet with plenty of vegetables provides good support. Selenium, magnesium, vitamin C, vitamin D, and iron are indispensable for a strong defense. Eating healthy and varied usually ensures you get enough of these nutrients.

Also, make sure you eat at least 250 grams of vegetables and two pieces of fruit daily. Falling short? Totally understandable. Make it easy on yourself with our Greens! One scoop is equivalent to a plateful (100 grams) of vegetables and fruits (also 100 grams).

6. Stub Out Your Cigarette and Keep It That Way

As long as you smoke, your immune system can never reach its optimum. Human defense is divided into innate immunity and acquired immunity; smoking affects both. And that's not great (1).

7. Opt for Non-Alcoholic More Often

Occasionally swap your drink for a 0.0% version because alcohol weakens your immune system, making you more susceptible to infections.

Bottom Line

Your immune system is complex, and staying super fit requires an overall approach. Make sure you've got the basics covered: your sleep, exercise, diet, and stress levels. Optimizing your diet can be tricky, while it's crucial. 85% of adults don't eat enough vegetables and fruits daily. Orangefit Greens is the easiest hack to get more goodness in. Mix it with water, a shake, juice, or a smoothie, and you'll instantly meet 30% of your daily vitamin needs. Easy does it!