We are well into the holiday season, and as wonderful as this time of year may be, it can also be very stressful. With big holiday meals, loads of sugary treats, less time outside in the daylight, and simply the stress of planning, organizing, and traveling, our immune systems take a bit of a beating this time of year. This coupled with more time indoors with others naturally means higher risk of getting sick. So what can we do?
The answer is, Boost Your Immune System! A highly functioning immune system is key to fighting off potential illnesses. We can’t always avoid exposure to viruses and bacteria that make us sick, but having a healthy immune system allows our body to fight off the foreign invader the way it is designed!
The good news is, there are things you can do every day to help boost your natural immunity. Here are some of the best ways to make sure you stay healthy during the holiday season.
Get Your Zzz’s. Sleep is crucial to the proper functioning of all systems of the body, including our immune system! If anything, try to get a more sleep than usual during this time. Stress drains our energy and makes us tired. Listen to your body and if you feel the need to go to bed early, sleep in, or take a nap, do it! There’s a reason we get tired when we are sick. Our body knows it needs rest to recover and heal! You can’t run on empty all the time and then expect to have the energy to fight off an infection. Give your body the rest it needs to function at its best.
Stay Active. Exercise helps keep the body and immune system functioning! Treat yourself to the holiday gift of fitness! Just remember, if you’re feeling run-down or stressed, don’t overdo it!. Exercise can add additional stress to the body. Try going for walks, yoga, or things of more moderate intensity to keep you active but not over-stress your system. It’s easy to want to cuddle up on the couch with some hot chocolate and binge watch TV, but our bodies need movement to function! Even things like cooking, cleaning, and laundry will keep you moving about and your metabolism going and help boost the immune system. Just make sure you’re staying active, and avoid sitting all day, every day.
Eat Right. Bigger meals and more indulgences means more sugar, alcohol, and refined carbohydrates, but all of these things are immune zappers. While the occasional feast or treat is perfectly fine, be careful not to let the “holiday” excuse start becoming the norm. Continue to plan for healthy meals in between the big feasts. Fresh vegetables and fruits will boost your diet with antioxidants. Fresh meat, eggs, fish, oils, nuts and seeds will pack your diet with healthy fats. Long-grain rice and quinoa are great grains to have on hand as well. Stock up on frozen meat and veggies and canned beans. With the weather changing, it’s great to have healthy options at home in the event you can’t or don’t want to be out on the roads. Eating a nutritious diet is one of the best things you can do to optimize your health and not add extra stress to your body!
Stay Hydrated. Drink water! Yes, all day, every day. Hydration is key to the proper functioning of the lymphatic system (which is part of the immune system). Being hydrated keeps the good things circulating and gets the bad things flushed out.
Immune-Boosting Supplements. During the busy, stress-packed holiday season, you might need some extra supplement help. Vitamin D is so essential to immune function and most people are low, if not deficient. Essential Fatty Acids (EFAs) will also be crucial for overall health and immunity. If you’re concerned about the quality of your diet, adding a good quality multivitamin can help. Vitamin C and Zinc are also good additions this time of year. Superfood blends can give you an extra boost of antioxidants as well. Finally, a good probiotic is essential to optimize gut health, which is crucial for overall health, but especially now, when you’re undoubtedly taxing your gut with all the extra goodies being passed around.
Manage Your Stress. Stress directly impacts the immune system. Studies have shown psychological stress impacts if and how severely people are affected by the common cold. When we are stressed, our body simply cannot function at its best. Find a good source of stress-reduction that will work for you, whether it be meditation, journaling, walking, listening to music, prayer, yoga, etc. Find what brings you peace and stick with it.
Go Outside. Fresh air and sunlight greatly boost the immune system. Fresh air is calming, but also boosts your energy. A daily walk (weather permitting) should be part of everyone’s routine during this time. Even a short 10-15 minute break outside can do wonders for your physical and mental well-being! So bundle up and get out for some daylight and fresh air whenever you can.
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