By April D. Beresford, FNP-C, DipACLM
We are definitely in the throes of winter with snowy sports and nature’s unbridled beauty. Unfortunately, it is also the beginning of cold-and-flu season, as we all find ourselves in closer proximity to each other by spending more time indoors. Here are some healthy habits you can use to boost your immune system and reduce the chances of experiencing a severe illness:
- Exercise daily. Whether it’s taking a walk with a friend in the fresh air, or trying a new class at a local gym, find ways to get your body in motion for at least 30 minutes a day. Physical activity can reduce stress, improve circulation, and boost your immune system.
- Prioritize sleep. Aim for 7-9 hours of sleep each night (children will need a little more). Sleep is crucial for a healthy immune system, as time to repair and re-regulate metabolism. Maybe this means leaning into an earlier bedtime with darker evenings, or setting up a new sleep routine before bed without screens.
- Eat plants. A multitude of validated research studies have shown us time and time again that the best approach to maintaining or restoring a healthy body starts with the quality of our nutrition. A diet that emphasizes minimally processed vegetables (especially non-starchy types), fruits, beans/legumes, whole grains, nuts, and seeds will set your body up with the right ingredients for a healthy metabolism, a healthy gut microbiome, and a highly efficient and effective immune system.
- Avoid smoking and vaping, and limit alcohol to one drink per day, or less. These substances quickly impair the immune system by increasing inflammation and diverting energy for removing toxins.
- Drink plenty of water. Proper hydration is essential for healthy cells, including cells our body makes to fight off infection. On average, women need about 72 oz (9 cups) per day, and men should aim for slightly more. Beverages that cause the body to lose more water, like caffeine and alcohol, should be moderated.
- And don’t forget to wash your hands!
