An estimated 20% of the population in the U.S. succumbs to the seasonal flu, while over 200,000 are hospitalized every year due to health-related issues linked to the illness, according to WebMD. As the cold months set in, getting the flu, cold, or cough becomes more common. And it’s natural to assume falling sick is inevitable, but it shouldn’t be. Taking proactive measures to boost your body’s immunity is the key to staying healthy and fit during the winter season. Getting enough sleep, tweaking your diet, and managing stress could make a difference. Since you’ll spend more time indoors during the colder month, consider investing in vibration exercise machines to ensure you stay active. Below are quick tips that will help you strengthen your immune system throughout winter.
Take Care Of Your Gut Health
The type of foods you consume has a significant effect on your immune system because 80% of it resides in the gut. So, think carefully about your diet to ensure you’re consuming nutrients that help maintain a healthy and strong immune system. Eating adequate amounts of probiotics is essential for optimal functioning of the digestive tract. When your gut is healthy, it supports the immune system to fight infections affecting your overall health. Some probiotic foods worth incorporating into your diet include fermented soy, yogurt, kombucha, kimchi, and kefir. Avoid high saturated fats, processed foods, and foods high in sugar, as they damage the digestive tract’s environment, resulting in impaired immune function.
Prioritize Anti-Inflammatory Foods
Inflammation is vital for your body’s immune response. When you fall sick, the body cannot heal without it. For instance, when you get a cold, the immune system responds by releasing white blood cells to attack viruses and bacteria and heal the body from infections. Therefore, prioritize the intake of foods rich in anti-inflammatory properties. Consider eating fish, raw apple cider vinegar, ginger, turmeric, and leafy greens like kale, spinach, Choy, and wheatgrass. The antioxidants present in these foods help reduce inflammation in the body hence improve the immune system’s functionality.
Choosing a diet comprising fruits and veggies, healthy proteins, fatty fish, whole grains, and nuts is one of the most practical ways to strengthen your body against diseases. Experts recommend eating foods available during the season. Apart from affordability, foods in season are nature’s way of ensuring you take in the right nutrients to fight off infections. While practicing healthy eating habits is the foundation of good overall health and wellbeing, you may consider taking a daily dose of dietary supplements.
Supplementation is an effective way of consuming vitamins, proteins, and minerals that lack in your diet. But be cautious when using multivitamins, minerals, or nutritional supplements. Make sure you consult a physician about your supplementation needs in advance so that you can get the right prescriptions. Consuming supplements the right way has proven effective in supporting the body’s immunity without overstimulating the system.
Keep Up With Your Self-Care Routine
Besides consuming adequate vitamins, nutrients, and minerals, make sure you stick to your self-care routine. When your body is prone to illness, staying consistent with your diet and workout plans can help reduce the risk of catching a cold, flu, and other respiratory conditions. Ideally, you should eat, exercise, take a bath, and wake up at the same time every day to ensure your body’s natural defense functions properly. If you lack a wellness routine, the winter season is an ideal time to reconsider your lifestyle choices. Lifestyle changes can boost the immune system, making you feel healthier and happier. Make an effort to sleep for at least 8 hours daily and engage in relaxing activities like yoga, meditation, reading, and walking outdoors. These activities help you release tension and stress that build up in the body and weaken the natural defense system.
Good nutrition, getting adequate sleep, reducing stress, and exercising are practical tips you can easily incorporate into your daily routine to stay healthy throughout winter. Simple practices like washing hands can help keep germs and viruses at bay., reducing the risk of falling ill. Also, stay hydrated, no matter how cold it gets. Drinking water helps the body to eliminate toxins to promote a healthy immune system.