Around 20% of Americans catch the seasonal flu annually, with more than 200,000 ending up hospitalized because of complications related to the virus, per WebMD. With the arrival of winter, it’s increasingly common to catch a cold, flu, or cough. Many believe that getting sick during this time is a given, but it doesn’t have to be that way. Enhancing your immune system proactively is essential for maintaining health and wellness throughout the chilly months. Getting adequate sleep, adjusting your diet, and managing stress levels can be beneficial. Since cold weather means more indoor time, you might want to think about purchasing a vibration exercise machine to keep yourself moving. Here are some brief suggestions to help fortify your immune system during the 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.
Take Supplements
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.
