Here we go again….cold and flu season (+ more!) is upon us and it feels like there is so much going around right now. Everyone’s on high alert with any symptom these days, so it’s best to try and stay as healthy as possible right now. I thought I’d share my immunity boosting tips with you all in hopes for a happy and healthy holiday!
I don’t do any crazy voodoo tricks to stay healthy, but I do focus on a few key things during the winter and I think it really helps me combat all those germs Quinn is bringing home with her from school.
DIET
Yes, you can most definitely boost your immune system with the foods you’re putting into your body. As always, focusing on nutrient rich fruits and vegetables year round is essential for health, but during the winter months there are a few “superfoods” you can focus on and pack into your diet as much as possible!
Mushrooms are rich in antioxidants which decrease inflammation and fight off free radicals. Red bell peppers (yes specifically red, but green, yellow, and orange are good options too) have significantly more vitamin C than oranges. Full fat yogurt is full or probiotics which help boost the immune system and support healthy digestive tract.
Honey is rich in minerals and contains antibacterial properties that can help strengthen the immune system. Garlic, ginger, oranges, lemon/citrus, green juices are also great additions to your diet to help boost your immunity.
SUPPLEMENTS
I always encourage food first, but there are some supplements that could also help boost the immune system.
Vitamin C helps the skin produce collagen and collage helps strengthen our skin. Think about it…our skin is our body’s first line of defense…it’s our barrier that protects us from bacteria and viruses. Getting in adequate vitamin C via your diet and supplements is key. Citrus, kiwi, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, cantaloup, cauliflower, etc. Grab a Vitamin C supplement if you don’t consistently get enough through your diet.
Elderberry is gaining a lot of popularity for it’s antiviral properties and it is rich in vitamin c and antioxidants like flavonoids. Small studies have shown that taking elderberry can help shorten a cold. The best way to take is to buy an organic, high-quality syrup or extract.
Mushrooms (I like this brand of adaptogenic mushroom supplements) are one of the most scientifically studied superfoods. Research shows that different types of mushrooms have incredible benefits for your brain, hormones, immune system, energy, mood, etc. Reishi, chaga, cordyceps, lion’s mane, shitake, and turkey tail are different types pf mushrooms that offer powerful health benefits.
SLEEP
How run down do you feel when you’re not getting adequate sleep? Not getting enough sleep increases stress hormones and leads to increased inflammation in the body. Making sleep a priority is key…ideally 7-9 hours for most people. I’m excited to get my Oura ring for Christmas and work on my quality of sleep.
HYDRATE
Hydrate, hydrate and hydrate some more. When people say to push fluids when you’re sick there is something to it. Water is important for so many functions in the body, but when looking specifically at immunity, being hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness. Water helps carry oxygen to your cells and keeps everything functioning properly. Bonus points: add some lemon to your water for a vitamin c boost.
EXERCISE
Getting regular exercise is obviously important for overall health, but it also helps the body fight infections. Exercise promotes efficient blood circulation keeping the immune cells (white blood cells) moving and allowing them to effectively do their job. Exercise also help improve sleep (see above) which is also an important factor in having a strong immune system.
What are you tips and tricks to stay healthy??
xx, A
