Getting back into fitness this January? Expert shares key tips to stay germ free in the gym

Yes, laughing may help boost your immune system. Laughter has been linked to health through moderation of stress chemicals. Studies have shown that laughter decreases stress hormones and increases immune cells and infection-fighting antibodies.  

In fact, laughter has been linked to many health benefits including relaxation, lowering blood pressure and burning calories. 

Try cold water therapy 

Cold water therapy can be an effective way to boost our immune systems by enhancing circulation and reducing inflammation. When exposed to cold water, the body responds by increasing blood flow, which helps to flush out toxins and deliver essential nutrients to muscles and organs.  

Using an ice bath right before or after exercise can be particularly beneficial, as it not only aids in muscle recovery but also helps to strengthen the immune response. 

Fermented foods are your friends  

Eating fermented foods containing probiotic bacteria and fungi can enhance the immune system. For example, foods like kefir, plain yogurt, fermented vegetables and certain aged cheeses are all good sources for optimum gut health.  

Studies have shown that fermented foods increase microbiome diversity and decrease inflammatory proteins. They help your body by delivering a dose of healthful probiotics, crucial for good digestion.  There are 70% to 80% of immune cells present in the gut, therefore, keeping it balanced and healthy supports good immune health. 

Address any bad sleep habits  

Evidence also shows that a lack of sleep can negatively affect your immune system. Sleep supports the body in replenishing its immune cells, which are responsible for fighting off bacteria and other things that can make you sick.  

Cytokines are produced when we sleep and this protein targets infection and inflammation, creating an immune response. This is why it is important that you not only get enough sleep, but good quality sleep. 

Start exercising if you don’t already  

Yes, you can’t avoid it! Regular physical activity is important for the optimum function of the immune system. Moderate intensity running, cycling, walking and aerobics can help to reduce inflammation and help flush bacteria out of the lungs and airways.  

People who exercise regularly have a lower risk of developing many long-term conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Exercise gets immune cells moving throughout the body during activity and this helps your body respond to viruses more quickly.  

Chill out! 

Relaxing spa therapies such as saunas can provide significant immune-boosting benefits. The heat exposure triggers an artificial fever response, stimulating the production of white blood cells, which are key to fighting off infections.  

Regular sauna use has been shown to enhance circulation, promote detoxification through sweating, and improve overall cardiovascular health, all of which can contribute to a stronger immune system.  

Whilst there are a few things you can do to boost your immune system this winter, the key thing is to maintain good personal hygiene when using facilities such as the gym, saunas, hot tubs and communal pools.  

Nic Walker, Research and Development Engineer at Chill Tubs, says: “When using a communal spa facility, hygiene best practise includes things like showering before entering to remove sweat, dirt, and oils, and always using a clean towel to sit on in saunas.  

“Wearing appropriate swimwear and avoiding these facilities if you have any open wounds or skin infections are also important. It’s crucial to stay hydrated and avoid sharing towels or personal items with others.“