Tips for Protecting Yourself During Cold and Flu Season

Wellness tips, cold & flu season, holistic health

Our immune system is our bodies defense against disease and illness. When our immune system is strong and healthy, it is able to better fight off illnesses such as the common cold and flu. Since fall and winter are known for an increase in runny noses and coughs, this time of year many of us seek out effective ways to protect ourselves. Luckily, there are healthy habits we can adopt to boost our immune systems naturally. Read on to learn more!

Eat Nutrient Dense Foods

When building a strong immune system it is important to increase consumption of nutrient-dense, immune-supporting foods. From darky leafy greens like kale and spinach to nuts and seeds, and citrus fruits including oranges and grapefruit, we should try to integrate these natural powerhouses in our daily routine. For immune support specifically, focus on foods high in vitamin D, vitamin C and zinc.

Immune supporting foods include:

  • Beans
  • Leafy greens
  • Lentils
  • Citrus fruits
  • Bell peppers
  • Broccoli
  • Fatty fish
  • Mushrooms

Maintain a Healthy Gut Microbiome

Foods that support a healthy gut include:

  • Kombucha
  • Yogurt
  • Sauerkraut
  • Apples
  • Bananas
  • Root vegetables
  • Garlic

Prioritize Sleep

A well-rested body is more likely to respond effectively to illness than one that’s tired and run down. Getting adequate sleep each night helps lowers stress hormones, and helps the body to repair itself – all of which have an impact on our capacity to ward off illness.

Tips for promoting restful sleep include:

  • Avoid drinking caffeine later in the day.
  • Turn off electronics at least 30 minutes before bed.
  • Design a peaceful sleep space.
  • Decrease exposure to artificial light during sleep.

Move Daily

Getting regular exercise helps increase circulation of immune cells in the body. Exercise looks different for everyone, find what you enjoy doing. Going for a jog, hiking, or partaking in an exercise class are great ways to support the immune system!

Focus on Relaxation and Stress Management

Many of us are guilty of taking on too much, which can leave us feeling tired and stressed out. Living in a frequent state of high stress can sabotage your immune system, making us more susceptible to illness. Whether it’s taking a bath, reading a book, or meditating, know when it’s time to listen to your body and “turn off” so you can get the rest you deserve.

Information Source: Institute for Integrative Nutrition

I am not a doctor, and this blog is not meant to diagnose or treat illnesses. Consult your physician before making any diet or exercise changes.

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