In Good Health | written by: LINDA STEPHENS
Photograph courtesy Linda Stephens/Annie Spratt/Unsplash
The holiday season is a time for festivities, feasts, family gatherings and fun. However, with the excitement comes a set of challenges for our immune systems: cooler weather, increased social interaction, stress, and less time for sleep, eating right and exercise. All can compromise our immunity, leaving us more susceptible to illness.
Protect yourself from seasonal bugs this year with these simple steps to enhance your body’s defenses during the busy holiday season.
• Prioritize a Balanced Diet
One of the most crucial ways to boost immunity is through proper nutrition. Holiday meals often include indulgent, sugar-laden treats and fatty foods which can weaken the immune system if consumed excessively. Maintaining a balanced diet that is rich in fruits, vegetables, lean proteins and healthy fats helps ensure that your body gets the nutrients it needs to function optimally.
• Load Up on Vitamin-Rich Foods
Citrus fruits such as oranges, grapefruits and lemons are high in vitamin C, which plays a key role in strengthening your immune defenses. Include a variety of berries, kiwi, bell peppers and dark leafy greens to further boost vitamin C.
Zinc is a mineral essential for immune system function. You can find it in foods such as pumpkin seeds, lentils, chickpeas and oysters.
Probiotics promote a healthy gut which is linked to a strong immune system. Incorporating probiotic-rich foods such as yogurt, kefir, sauerkraut and kimchi can help maintain healthy gut flora and further bolster immunity.
• Stay Hydrated
It’s easy to overlook hydration during the colder months, but drinking plenty of fluids is vital to immune system health. Water supports the function of every cell and helps flush toxins from the body. Dehydration can make it easier for viruses to thrive, as the mucous membranes in your respiratory system become less effective at trapping pathogens when they dry out.
Aim to drink half your body weight in ounces of water a day. Alcohol and caffeine can dehydrate your body, so it’s essential to balance holiday cocktails and coffee with water. Try to alternate drinks or enjoy mocktails and herbal teas as festive alternatives.
• Exercise Regularly
Regular physical activity can significantly boost immune function by promoting good circulation which allows cells and substances of the immune system to move efficiently throughout the body. Exercise also reduces inflammation and lowers stress hormones, which can weaken immunity.
• Manage Stress
As we know, the holiday season can be stressful, for a whole range of reasons. Unfortunately, stress can significantly weaken the immune system, making you more susceptible to illness. Managing stress effectively can protect your immune system and allow you to enjoy the holiday season. In addition to exercise, try practicing mindfulness and meditation to help calm your mind and handle holiday pressures. To avoid the overwhelming stress of rushing last-minute, make a to-do list of holiday chores, plan ahead and delegate.
• Prioritize Sleep
Sleep is crucial to maintaining immune system health, yet it’s often disrupted during the holidays by late night parties, travel and the general hustle and bustle of the season. When you sleep, your body repairs and regenerates cells, including immune system cells, so getting enough rest is essential for warding off illness. Most people need seven to eight hours of sleep each night.
• Practice Good Hygiene
Holiday parties and crowded events can increase your exposure to germs. Maintaining good hygiene is an effective way to prevent illness and protect your immune system. Wash your hands frequently and avoid close contact if possible.
The holiday season is a time for celebrating, certainly, but it’s also a time to be mindful of your health. With these simple yet effective strategies, you can do both.
In good health, Linda
P.S. One product I love that keeps me healthy year-round is Immunity Aid by Bioedge Sciences. You can order it at www.bioedgesciences.com. Use code: LSTEPHENS at checkout for 10% off. It’s safe for the whole family.
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
