How to boost your immunity this winter

Germs can reach us and make us unwell at any point in the year. Everyone has their own ways to avoid infection, but you need to boost your body’s defences all year round for it to work when you need it most. Here are some of our tried and tested tips on how to look out for your immunity.



🌟Before we dive in, we wanted to make sure you guys know that no diet, supplement or lifestyle change – aside from social distancing and practising proper hygiene – can prevent you from contracting COVID-19. These tips do help boost your immune system, but do not protect you from COVID.🌟

Catch some Zzzzs

Sleep is crucial! Sleep deprivation has the potential to mess with your immunity big time. Getting a full night’s sleep not only keeps your body’s natural defences at peak efficiency, and it helps your body develop infection-fighting antibodies. When you are sleep deprived or consistently miss out on quality sleep, you are more likely to get sick after being exposed to a virus. This also means your body will take longer to recover when you’re hit with an illness. Being strict about your shut-eye will help you bounce back faster.

Work out regularly

It can be so easy to lose motivation as it gets colder, but it becomes even more important to stay active any way that you can. Exercise stimulates the immune system and helps prevent colds and flu. Moderate exercise is a great way to break into your own program; bike rides with your family a couple times a week, taking daily 30 minute walks, starting a home or gym workout. Exercising makes you feel healthier and more energetic – not to mention it warms you up!

Eat Immune-boosting foods

Our faves:



☀️Citrus fruits



☀️Sunflower seeds

Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Boosting your immunity shouldn't just happen when you're starting to feel sick, and it's much more effective when done proactively. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. 

Try the medicinal magic smoothie in the Tammy Fit app: apples, oranges, ginger, mint, celery, lemon and carrot! It’s filled with nutrients and is super hydrating and refreshing.

Stay hydrated

Preventing dehydration is so important for your overall health, even if it doesn't guarantee protection from germs. Dehydration can be an underlying contributor to so many health complaints without us even realising. 

Headaches and fatigue are key side effects of dehydration, hindering your physical performance, mood, focus, digestion and your heart and kidney functions. This can increase your susceptibility to illness so drinking 2 litres of water a day is super important!

💧The Tammy Fit iPhone app allows you to track your water intake daily.

💧Have a big water bottle, fill it up in the morning and make sure it's all gone at the end of the day.

💧If you get tired of plain water, add a slice of lemon, lime or cucumber to infuse it.

💧Focus on smashing the water before, during and after workouts.

💧Set yourself alarms every hour to take a drink.

💧Drink a big glass of water as soon as you wake up in the morning.


Stay healthy and safe! 




xx The Tammy Fit Team