10 Ways to Stay Healthy This Winter
Stuffy or runny nose, extreme fatigue, nausea, persistent cough- UGH! I seem to get a cold or flu after the holidays every single year. The change in sleep patterns, extra processed foods, and added stressors lower my immune system to make me more susceptible to whatever germs are circulating. This year, I would love to avoid spending New Year’s Day with a tissue box. How did you feel the last time you were sick? What would you do to stay healthy this winter?
Think about the people you know who remain healthy every flu season. What are their habits? Do they manage stress well, get restorative sleep, stay active, or focus on eating a diversity of real, whole foods? How will you enjoy your healthy winter- skiing, visiting family, or going on vacation?
Over the past several years, experts focused on the transmission, vaccine development and treatment COVID-19, but there was little information about the resiliency of those who were able to stay healthy despite exposure. A highly processed diet, high stress levels, chronic sleep deprivation, physical inactivity, gene expression, hormones, a lack of exposure to the sun, and disruptions in the gut microbiome all share the blame for illness and disease. Boosting protective factors and the immune system will go a long way to promoting health.
How the immune system works–
The immune system is basically a series of “sensors” that detects an invading pathogen, like bacteria or a virus. These sensors signal other parts of the system to kill the pathogen and eliminate the infection. The immune system is being bombarded by all sorts of microbes all the time. Even though we’re not aware of it, it’s saving our lives every day. It is a complex network of tissues and organs that spreads throughout the entire body, however 70-80% of your body’s immune system is stationed in your gut (your microbiome). The trillions of good bacteria that live in the GI tract contribute to overall health in ways we are still discovering including regular communication with your brain.
Focus on your gut-
The greatest antiviral strategy you can cultivate is your body’s own immune strength and resilience through your digestive system. Here are some gut friendly foods to focus on:
- Probiotics- Foods that are rich in live bacteria. (Fermented foods like sauerkraut, kimchi, and kombucha)
- Prebiotics- Indigestible molecules that nourish the gut’s probiotics. Prioritize fiber-rich food from a variety of different sources (beans and legumes, cruciferous vegetables, artichokes, onions, whole grains, cooked and cooled rice).
- Antioxidant rich foods- Try for diversity in fruits and vegetables with new recipes. Eat the rainbow!
- Consider supplementing for vitamin C, Zinc or selenium
- Vitamin D- During the dark months of winter, many of us are deficient in vitamin D. Eat fatty fish such as salmon, other wild-caught fish, fortified dairy products and egg yolks. Get outside for natural daylight every day.
- Chewing – Slow down! Chewing breaks down large particles, bathing them in digestive enzymes. Mindfully enjoy the delicious flavors of your meal.
- Hydration- Beyond plenty of water, enjoy teas with ginger, turmeric, or cinnamon, or echinacea. They contain dozens of active compounds that reduce inflammatory markers.
Other strategies–
Beyond gut microbiome support, resilient immune health includes multiple bodily other lifestyle factors. These elements create a strong foundation for winter wellness by improving immune cell function, inflammation reduction, and overall health maintenance.
- Prioritize quality sleep- Life gets busy! Sleeping 7-9 hours a night is one of the most effective ways to maintain your health.
- Practice stress management- This time of year can be incredibly stressful. Try some simple tools to manage your stress (deep breathing, meditation, mindfulness practices or exercise). These techniques promote antibodies, improve sleep, reduce inflammation, and enjoy your life. Practice good boundaries and know you can’t ‘do it all’.
- Get outside- For your “N” vitamin. Nature is the healer of all things.
If all these strategies seem overwhelming, just try one each day.
Health is a team sport–
We need each other to maintain our immunity and resilience. Having the encouragement of a friend, family member, co-worker, neighbor, or gym community is extremely helpful. Ask your healthy friends how they made positive changes into daily habits. Let’s encourage each other in any way that brings out our healthy potential.
With the holidays around the corner, I plan to be consistent with the following habits throughout this holiday season (feel free to hold me accountable) to boost my immunity: 1. Slow down with mindful eating, even if I choose to indulge in a few treats. 2. Prioritize protein, fiber, and water in my diet. 3. Get outside for short walks every day. 4. And look for the humor in life.
*Thanks for joining us in this place of encouragement and inspiration. A few things you should know: You are loved and complete just the way you are AND you can make small changes in your life to find wellbeing in mind, body and spirit.
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Be well and stay well!
-Trish