As coughs and sneezes become more common during cold and flu season, supporting your immune system with healthy habits can help your body fight off germs or recover faster. According to a press release from the California Table Grape Commission, five key habits can naturally boost immunity. The release emphasizes talking to a healthcare provider for personalized advice and then making these habits a normal part of household routines.
Regular exercise is described as a wonder drug that improves nearly every aspect of health. Physical activity increases blood flow, reduces long-term inflammation, helps immune cells circulate to guard against invaders, and may even flush bacteria out of the lungs and airways. The recommendation is to fit at least 150 minutes of moderate exercise into each week, such as a bike ride, brisk walk, yoga class, or on-demand video workout.
Eating a varied diet rich in fruits, vegetables, nuts, seeds, whole grains, and healthy fats like olive oil is also crucial. The release specifically highlights adding fresh grapes to the diet. Grapes contain powerful polyphenols that support the health and function of cells, starting at the cellular level. Studies indicate that compounds in grapes, like resveratrol and flavonoids, support immune system function as well as brain, skin, GI, and heart health.
Grapes are easy to incorporate into the diet, whether enjoyed by the handful or blended into a recipe like the California Grape Wellness Juice. This drink combines grapes, beet, orange juice, lemon juice, carrot, and turmeric to deliver a variety of immune-boosting vitamins, minerals, and antioxidants. The recipe serves three and offers 230 calories per serving, with 3 grams of protein and 58 grams of carbohydrates.
Staying hydrated is another important habit. Drinking enough water helps clean the lymphatic system, which produces white blood cells that fight germs. It also keeps mucous membranes in the nose and mouth moist, decreasing infection risk. Eating water-rich foods like grapes can also help improve hydration.
Practicing good germ hygiene is essential during peak illness season. Regularly washing hands with warm water and soap, avoiding touching the face while out and about, keeping distance from symptomatic people, and disinfecting commonly used surfaces like doorknobs when someone is sick are all recommended.
Finally, getting more sleep and reducing stress can support well-being. Switching up nightly routines to be less screen-oriented and more focused on calming activities like yoga, meditation, or reading can help wind down. These habits collectively support immune health and may reduce the likelihood of illness or speed recovery.
For more health information and recipes, visit GrapesFromCalifornia.com.
