Cough cough! Sniffle sniffle. Wheeeeez!
Cold weather has arrived, and so have the holidays, which means ripping and running with the kids, spending time with friends and extended family, and maybe packing up for a family vacation. It’s simply NOT THE TIME to be sick! Whie the lower temperatures themselves won’t cause illness, they can create a more favorable environment for viruses, making them easier to spread and increasing your chances of getting sick.
So, what do you do about it? The answer is easy: Strengthen your immune system to make it easier for your body to defend against harmful germs. If you're otherwise healthy, supporting your immune system can be as simple as adopting these 4 common healthy habits.
1. Eat a variety of nutrient-dense fruits and vegetables.
I’m not saying you need to give up your favorite holiday foods (I mean, I would never ask you to skip out on Aunt Jane’s Christmas morning French Toast Casserole). But if you’re not already, be sure to supplement your diet with foods packed with vitamins, minerals, antioxidants, and fiber, all of which play a crucial role in enhancing immune function.
For example, vitamin C-rich fruits like oranges and strawberries help stimulate the production of white blood cells, which are key in fighting off infections. Vegetables like spinach and kale provide essential nutrients such as vitamin A and zinc, both of which help regulate immune responses and promote healthy cell function.
Personally, I find the easiest way to get a bunch of nutrients at once is to start the day with a green smoothie. Throw in honey for sweetness, ginger for a nice zing, and then use kale, spinach, yogurt, berries, bananas, flaxseed, and whatever else your heart desires.
And of course, make sure you’re drinking enough water so your body will feel refreshed and hydrated.
2. Get enough rest.
Shop for gifts, wrap presents, stay up late watching movies, go ice skating… this time of year means doing ALL the things, doesn’t it? Yep, which is why you should also be getting enough rest to help maintain a strong immune system.
During sleep, your body undergoes essential repair processes, including the production and release of cytokines, proteins that help regulate immune responses and fight infections. It makes sense, then, that if you’re constantly missing out on much-needed sleep, your body will be more susceptible to illnesses. Enjoy this time with family, but make it a priority to get a restful sleep each night so your body can recharge and strengthen its defenses.
3. Manage stress.
Managing stress is crucial for keeping your body healthy. Chronic stress can trigger the release of stress hormones like cortisol, which, when elevated for extended periods, can suppress immune function and make the body more vulnerable to infections.
High stress levels can also interfere with sleep, reduce your body’s ability to repair itself, and disrupt the balance of immune cells (see #2 above). By managing stress through practices such as meditation, deep breathing, exercise, and mindfulness, you can lower cortisol levels and promote a more balanced immune response.
4. Limit alcohol intake.
Wait, no booze in the eggnog? What ever do you mean?
Listen, all I’m saying is limiting alcohol intake can have a positive impact on your immune system. It’s been proven that excessive alcohol consumption can impair the function of immune cells, making it harder for your body to fight off infections. It can also disrupt the balance of beneficial bacteria in the gut, which plays a crucial role in immune health.
By reducing alcohol intake, you allow your immune system to function more effectively, improving your body’s ability to respond to harmful pathogens. So, moderation is key! (And don’t shoot the messenger!)
