The holiday season brings festivities, family, and all of the delicious food. But these can be high-calorie, high-sugar foods that are bad for health. With colder temperatures also come sicknesses because your body loses some of its defenses against germs due to lower temperatures outside. There are several things that you can do during the cold months to stay healthy and boost your immunity. Following these tips below will allow you to enjoy the holiday season without getting sick.
Take Health Supplements
Health supplements are essential to keeping your immune system safe. Whether you get it from a family-owned store like Design for Health supplements or at a supermarket, there are several supplements that aid in boosting immunity, especially during the winter season. Vitamin C is known to boost your immune function and reduce cold symptoms. It also helps you absorb iron better which allows for healthy blood cells throughout the body.
Another important supplement is vitamin D3 which helps your body absorb calcium, but now it is being looked into as a way to reduce inflammation. Inflammation has been linked to diseases such as arthritis and cancer. Not only that but studies have shown a close link between vitamin D3 deficiency and seasonal affective disorder (SAD) which refers to depression caused by lack of exposure to sunlight.
Also, if you get allergies during the winter months, you will want to take supplements that have nettle leaf and olive leaf. These compounds help reduce inflammation in the nose which helps keep allergies under control.
Focus on Immunity-Boosting Foods
Apart from supplements, you can incorporate various foods into your diet to help boost immunity. For example, whole grains keep blood sugar levels steady which allows for more energy throughout the day and less chance of catching viruses and you will want to avoid refined carbohydrates like white bread since they spike blood sugar levels too quickly causing fatigue afterward. Here are some foods that boost immunity:
- Garlic aids in fighting respiratory infections and boosts the immune system
- Turmeric reduces inflammation, which lowers the risk of developing autoimmune diseases like arthritis
- Cinnamon helps lower blood sugar levels so it is good for people with diabetes who are more susceptible to catching colds
- Olive leaf extract prevents injury to cells caused by oxidative stress which can create conditions for infection to occur
- Fish Like salmon and tuna, contains omega-3 fatty and omega 3 fatty acids reduce inflammation throughout the body so it helps control autoimmune diseases like arthritis or allergies
- Yogurt contains friendly bacteria that boost gut health
- Broccoli Sprouts contains nutrients that fight inflammation acids
- Pumpkin Seeds Loaded in zinc which boosts immunity
- Green Tea Powerful antioxidant that fights free radicals that cause disease
- Ginger Eases chronic inflammation that can lead to autoimmune diseases
- Fruits like pomegranates, oranges, and grapefruits are packed with vitamin C which helps boost immunity.
When it’s cold, the last thing you want to do is exercise. But try getting 20-30 minutes of exercise every day. Not only does regular activity boost your immunity but also gives you more energy throughout the day so if you have less energy when winter hits due to low temperatures, regular exercise can help you maintain a healthy weight. Here are the best exercises to try:
- Yoga – yoga exercises increase blood flow, which delivers nutrients to the cells helping to fight off viruses. It also helps you relax and release tension throughout the body.
- Walking – go for a walk around your neighborhood or take up walking as your mode of transportation if using public transport isn’t an option. The more active you are the better your immune system will be.
- Swimming – this is great because it is easy on the joints and also increases blood flow throughout the body so you get more antioxidants in your cells to fight off viruses or bacteria that cause infection.
- Strength training – strengthens your muscles which means they will work more efficiently, allowing for increased energy levels. The more energy you have throughout the day, the better your immune system will be to fight off viruses and bacteria that cause infection.
- Dance – whether you like to do it in your bedroom or take classes, dancing is a great way to get moving and best of all, it’s fun!
It is important to make sure you are getting enough fluids during the day. This means drinking eight glasses of water every day or switching out caffeinated drinks like soda for tea or water. This is because caffeine can dehydrate you so if you are getting sick often, it may be due to the fact that you aren’t adequately hydrated during the day.
During winter, viruses and bacteria are more prevalent. This is why it is so important to boost Your immunity. By taking supplements, eating well, exercising regularly, and ensuring you drink enough fluids every day you can boost your immune system and stay healthy this winter.