Boost Your Immune System this Winter
Ugg !! …….it’s that time of year when the cold, flu and all sorts of yuck are rampant!
Maintaining a strong immune system is crucial but, given the constant demands of work, family, and daily life, your may find your health takes a back seat… until now!
It is time to take back control of your health so that you are feeling your very best year-round, regardless of what life throws your way!
While much of this stuff is out of your control - kids bring germs home, the office is full of coughing and the grocery store lines are full of people sneezing - there’s still so much 100% in your control -yay! .
When it comes to boosting your immune system this winter, there are 4 lifestyle factors you can control that will either help mitigate sickness or, feed the cold/flu/viral fires:
Nutrition
Exercise
Sleep
Stress
Together, these 4 pillars work to combat sickness so nothing slows you down or puts you on your a$$!
In this blog, you are learning how to add each pillar into your daily routines so that you can turbo boost your immune system this winter!
[ps….these best practices go beyond winter. IF you want to live a long and healthy life, you MUST practice and focus on each pillar every day].
FUEL UP FOR MORE IMMUNITY!
It comes as no surprise that the old addage of “you are what you eat” has everything to do with your level of health and wellness. You want to be eating the right foods to build and maintain a stronger, kickass immune system! Here’s what to be eating daily, on the reg:
Nutrient-Rich Foods: You want a variety of fruits and vegetables ‘cause these are jam-packed with essential vitamins, minerals, and antioxidants that support your immune system!
With every meal, eat the rainbow: leafy greens (spinach, kale, arugula), berries (strawberries, blueberries, raspberries), citrus fruits (oranges, grapefruit, clementine), and cruciferous vegetables (broccoli, cabbage, Brussels sprouts).
Vitamin C: Vitamin C is known for its immune-boosting properties which help your body produce white blood cells that fight infections. Citrus fruits, strawberries, kiwi, and bell peppers are all excellent sources.
Vitamin D: Maintaining sufficient vitamin D levels reduces the severity and duration of respiratory viruses common this time of year. It’s also crucial for a well-functioning immune system and aids in the body’s defense against infections. Dietary sources of vitamin D include fatty fish, milk, eggs, and tuna.
Zinc: Zinc supports the production of immune cells and regulates immune response. Foods rich in zinc include lean meats, seeds, nuts, and legumes.
Probiotics: A healthy gut is linked to a strong immune system. Yogurt, kefir, sauerkraut, and other fermented foods contain probiotics that support the balance of beneficial bacteria in your gut; which is essential for proper immune function!
Hydration: Staying well-hydrated is fundamental for overall health and aids in the prevention of illness. Water flushes toxins from your body and supports the proper functioning of your immune system. Aim to drink 64 ounces of water each day.
MOVE FOR MORE IMMUNITY!
Just like nutrition, it’s NO surprise exercising is really, really good for you AND your immune system! There’s zero downside to exercising, especially when it comes to turbo charging your immune system! Exercise does every body good!
Strength Training: If you are going to exercise, make strength training part the main star or part of your routine. Strength training-based exercises enhance the production of white blood cells, which are crucial for fighting infections. Lifting weights, resistance training, and bodyweight work all contribute to an improved immune system. Aim for a minimum of 3-4 strength training sessions each week.
Constant Activity: Regular exercise boosts immune function, helps circulate immune cells and promotes mental and physical wellness. Aim for at least 150 minutes of moderate intensity exercise each week. Moderate-intensity activities include items such as brisk walking, cycling, or swimming.
Outdoor Activities: Exposure to natural sunlight helps your body produce vitamin D, which plays a major role in immune function. Try not to let the cold weather deter you. Bundle up and enjoy activities such as hiking, jogging or, a winter sport.
Rest and Recovery: Be sure to get plenty of rest each night and prioritize rest days in your exercise routine. Overtraining can have a negative impact on immune health. Aim to have 1-2 rest days each week to allow your muscles and body time to recover. Note, that a rest day does not mean a sedentary day. Always add low-impact movements such as walking or yoga.
SLEEP FOR MORE IMMUNITY!
Sleeping beauty knew what she was talking about! Getting the sleep you need is a make or break when it comes to building immunity.
Your body needs 7-9 hours of QUALITY sleep each night. Understandably, sleep can be a hug struggle for so many, for many reasons. But, instead of thinking you just have to accept sh!tty sleep, here are 3 tips for most rest and quality sleep!
Consistent Sleep: Maintain a consistent sleep-wake cycle Monday-Sunday. For many, week days are no problem - it’s the weekends when you are staying up /waking up later than normal. Do your best to go to bed and wake at the same times, even on weekends to regulate your body’s internal clock.
Bedtime Routine: Engage in calming activities before bed such as reading, gentle stretching or meditation and shut off electronic devices at least 1-2 hours before bed. Exposure to screens (blue light) affects your ability to fall asleep.
Sleep Environment: Ensure your bedroom is set up for a restful night of sleep by keeping it dark, quiet, free of clutter, and cool. The optimal sleeping temperature is between 68 and 72 degrees for most.
STRESS LESS FOR MORE IMMUNITY!
Practice Mindfulness: Adding mindfulness / meditation into your daily routine helps calm the mind, reduce stress hormones and improve overall well-being.
If this is new for you, start with 3-5 minutes and then increase as you become more comfortable. There are many great apps to help you get started with a meditation routine such as CALM, Insight Timer and Headspace.
Engage in Regular Exercise: As mentioned, regular exercise not only increases your immunity but is also a powerful stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week.
Establish Healthy Boundaries: Learn to say no when needed and practice self-care. Setting realistic expectations for yourself and managing your time effectively can help alleviate stress.
Connect With Others: Social support is crucial for mental and emotional well-being. Be sure to spend time with friends and family, and don’t hesitate to seek support when needed.
As winter sets in (along with all the cooties!), being proactive and adding these 4 pillars into your daily routine will make a significant difference in your immune resilience - heck yeah!
By focusing on a nutrient-rich diet, maintaining a consistent exercise routine, getting quality sleep, and keeping stress levels in check, you will provide your body with the proper tools to defend against seasonal illnesses - heck yeah x2!
Now, it’s time to get started and embrace these winter months with a commitment to your well-being so that you are better equipped to navigate the challenges of the season.
Stay Fueled