As we transition into the colder months, it’s time to prepare for the inevitable “sick” season. With colds and flu making their rounds, it’s essential to take proactive steps to keep our immune systems strong and our bodies healthy. Here are some practical tips to help you stay ahead of illness this season:
1. Boost Your Immune System with Nutrition
- Eat Balanced Nutrition: Focus on whole foods rich in vitamins and minerals.
Incorporate plenty of fruits and vegetables, lean proteins, and healthy fats. Think colorful veggies/fruits, hearty soups, and nutrient-dense snacks (nuts, seeds, fruits.)
- Hydrate: Drink plenty of water to stay hydrated. Herbal teas can also be soothing and provide additional health benefits.
- Limit Sugar and Processed Foods: High sugar intake can weaken your immune system, so try to minimize sweets and processed snacks.
2. Get Plenty of Rest
- Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is crucial for your body’s recovery and immune function.
- Establish your Sleep Routine: Go to bed and wake up at the same time each day to help regulate your body’s internal clock.
3. Stay Active
- Exercise/Move / Train Regularly: Physical activity boosts your immune system and helps reduce stress. Stay active and consistent with your exercise routine ESPECIALLY through the colder winter months where we want to bundle up on the couch with a warm drink.
*Aim for a minimum of 180 minutes of moderate activity/training per week.
- Get Outside: Fresh air and natural light can do wonders for your mood and health. Adding walks can be very beneficial.
4. . Manage Your Stress (cortisol)
- Incorporate Relaxation Techniques: Practice mindfulness, meditation, or deep breathing exercises to help reduce stress levels. High stress can weaken your immune response.
- Self Care: Go for a walk, write down how you’re feeling, burn and write – write unfiltered for 20 min then burn it and let it go, talk with a friend.
5. Supplement as an accessory
- Vitamin D – Plays a crucial role in immune function. Low levels of vitamin D have been linked to an increased risk of respiratory infections.
- Athletic Greens – Green Drink can boost your immune system with its blend of vitamins, minerals, and antioxidants, helping you stay healthy and reduce the risk of illness.
- Zinc – Essential for immune cell function and can help shorten the duration of colds if taken early.
- Omega 3’s – have anti-inflammatory properties that can help support overall health and immune function.
- Probiotics – beneficial bacteria support gut health, which is closely linked to immune function. A healthy gut microbiome can help fend off illnesses.
- Vitamin C – Known for its immune-boosting properties, vitamin C helps stimulate the production of white blood cells and acts as an antioxidant.
By taking these proactive steps, you can help fortify your body against the challenges of the sick season.
Remember, a little preparation goes a long way in keeping illness at bay, allowing you to enjoy life in the colder months to the fullest and reduce chances of illness or time of them!
Stay healthy and resilient!
