Supporting your immune system this winter | Health & Food

I’ve written articles here before on foods and supplements to take to improve immune health, but today, I wanted to share some lifestyle factors that are important as well to keep your immune system strong throughout the winter months. We all know it’s important to eat a whole-foods-based, nutrient-dense diet full of colorful vegetables, lean proteins, berries, citrus, nuts/seeds, and healthy fats, but it’s equally important to focus on these factors as well. Keep taking your Vitamin D, C, and zinc, but don’t forget these crucial lifestyle components:

Get good quality and quantity sleep. Sleep quality and amount are very important to keep your resistance strong. Find your sweet spot – is it 7, 8, or even 9 hours of sleep each night? When you’re not sleeping well, your body is at lowered resistance to viruses, and you experience an increase in ghrelin – the hunger hormone. If you do get sick, you need more sleep.  So, turn off the TV, cell phone, and laptops at night and decrease your exposure to evening blue light from electronics. Try reading or journaling in the evening and enjoy a cup of herbal tea with lemon balm or chamomile. 

Keep moving your body. Regular, daily exercise helps flush out toxins from our lymphatic system. You are the pump for this important detoxification system, and moving your body daily is crucial to flush out the junk. Exercise, especially walking outside, can decrease stress levels, lower inflammation, and increase white blood cells, which help us fight colds.  

Manage your stress response. Chronic stress can decrease the effectiveness of our immune systems. Find a way to quell your cortisol through yoga, meditation, breathing exercises, laughing with a friend, or anything that brings you joy. I like using herbs called adaptogens to help manage stress levels. You may have heard of ashwagandha, Rhodiola (my favorite), or holy basil. Try Organic India teas (they have Holy Basil) or a tincture with ashwagandha. 

Pass on the alcohol. We know from studies that alcohol reduces immunity and can damage the body’s dendritic cells, a vital immune system component. Plus, most alcoholic beverages contain a lot of sugar, which also lowers the body’s immune response. Try fizzy waters or carbonated, flavored water instead of alcohol this season. 

Stay connected. There is a definite connection between chronic disease and loneliness. Social isolation is a risk factor for a decline in brain health and a risk factor for chronic disease. Maintaining your friendships and chatting with friends often is important to preserve your mental health. Get involved in a volunteer effort or church to stay connected with peers. 

No sharing right now. We all love sharing a delicious bite of food with one another, but let’s not do that right now. To avoid sharing germs, keep personal items separate from others. Things like hand towels, utensils, glasses, and toys should not be shared. Perhaps you can leave out a hand towel for each person in your home or use washable/disposable cloths. 

Stay hydrated. Our bodies are around 60% water. Current recommendations are that we need half of our body weight in ounces daily. Now, this may be too much for some and too little for those exercising a lot, so consider that. But drinking enough filtered, clean water daily is crucial for shuttling hormones throughout our blood, regulating body temperature, flushing toxins, transporting nutrients, moistening oxygen for easier breathing, enabling cellular hydration, and empowering the body’s natural healing process. Wow! Did you know how important water was? Ensure you are not drinking out of plastic, that your water is filtered, that you are constantly drinking throughout the day, and that you are drinking away from meals (so you don’t dilute your digestive enzymes). 

Staying healthy is more than just taking a vitamin or eating a salad now and then. It’s a concerted effort that involves regular exercise, good sleep, and stress management. Make sure you give your body the tools it needs to fight bacteria and viruses. 

If you need more support, let’s chat or come to one of my nutrient-dense cooking classes at www.UnlockBetterHealth.com.