9 Healthy Ways to Support your Immune System
It’s not always easy to stay healthy and avoid illness during the cold and flu season. Now that the cold weather is here, it’s even more important to protect and support our bodies every day.
Looking for some new and creative ideas for keeping your immune system in tip top shape? You came to the right place!
Many people know some basic wellness advice for eating well, getting outside regularly, and enjoying good quality sleep. However, not everyone has the inside scoop on how to get benefits and maybe a few new strategies to try.
Even if you’re someone who hardly ever gets sick, it’s still important to do what you can to protect your body.
These tips and tricks can help not only you, but your family and friends as well.
Wash Your Hands
Make sure to frequently wash your hands with hot water and soap or use quality hand sanitizer that is effective and not too drying. It’s always a good idea to be vigilant about kids washing their hands and it’s even more important now that we are moving into colder weather and cold and flu season.
Fermented foods and probiotics are your new best friend
Yogurt, sauerkraut, kimchi, and kefir are full of naturally occurring probiotics that not only strengthen your gut, but your immune response as well. Probiotics are healthy bacteria that your body needs to perform all of its duties. Good gut bacteria helps your body to identify the good vs. bad bacteria and act appropriately.
Eat a diet high in fruits and veggies
A daily dose of fruits and vegetables contain many of the vitamins and nutrients necessary for a healthy immune response. As we move into colder months, make sure to increase your intake of fruits and vegetables that contain Vitamin C! A few of our favorites are: citrus fruits, red bell peppers, broccoli, garlic, ginger, and spinach.
Exercise and Healthy Movement
Maintaining a healthy exercise routine will make it easier for your body to fight off germs and viruses. One of the best ways to protect yourself is to get 30-60 minutes of movement a day.
Drink alcohol in moderation
Drinking alcohol impairs your cells and works as a depressant on your nervous system. Regularly consuming large quantities of alcohol can have an adverse affect on your overall health. As an alternative, try some soothing herbal teas or other methods of relaxation if you need to chill and unwind after a tough day.
Avoid Toxins in the Air
When you encounter smoke, either from smoking or fires, your immune system has to work even harder to keep bad germs and toxins out of your body. This year has been especially tough with all of the wildfires burning out of control! Prioritize enjoying clean air as much as you can – change your air filters, get outside when clear, and don’t use synthetic fragrances or plug-ins in your home!
Value your sleep
Studies have shown that when we are tired, our response to illness changes. People who are well rested have an easier time fighting off illness. In fact, in a study of 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.
If you’re looking for more info on getting better sleep, check out our Ultimate Guide To Getting Better Sleep blog post here.
Get plenty of vitamins
Vitamins and minerals play a key role in protecting your body whether you get them through food or supplements. They play an important role in our health and yet it is very easy to be lacking necessary vitamins depending on your diet and lifestyle. Vitamin C is always a good one to increase this time of year.
Limit added sugars
This time of year it’s easy to reach for the Halloween candy stash or sparkling cider at Thanksgiving dinner. While these things are great to enjoy in moderation, it’s a good idea to watch your overall sugar intake. Sugar is known for increasing inflammation in the body, depressing immune function, and spiking insulin which stores that sugar as fat. Many artificial sweeteners may also be linked to negative health consequences so they aren’t always the best option either.
p.s. Just in case you are looking for a specific supplement solution, or any other wellness need, reach out to us here at 916-253-9276 and we would be happy to help you find exactly what you are looking for.
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