With kids going back to school and the weather changing, we know cold and flu season is right around the corner. In this blog post we are going to look at 8 tips to keep your immune system strong so it doesn’t have to slow you down.
- Get Good Sleep
Sleep is critical for fighting disease, detoxifying, and reducing inflammation. During deep sleep is when our bodies regenerate and repair. Studies show that adults who get less than 6 hours per night are more prone to catching a cold or flu. Healthy adults should try to get at least 7 hours, and more when fighting an illness. Teens need even more to support the rapid growth in their bodies and should aim to get 8-10 hours a night.
These good habits can help improve sleep.
- Avoid screens for at least 2 hours before bed.
- Limit fluids after dinner to avoid having to wake up to use the bathroom.
- Create a relaxing environment with soothing music, dim the lights, and read a good book.
- Set the thermostat to a lower temperature and eliminate light sources in your bedroom.
- Get Moving
Moderate exercise, such as brisk walking, is important for good blood flow, which transports all the nutrients that you need to stay healthy. It aids sleep by expending energy. Taking a walk can also provide a boost in your mental health, reduce stress and can even stimulate your immune system.
- Eat Well
Try to consume food in the closest form to its natural state. The more food is processed, the more it loses its nutrition and becomes less potent to your body. Eat more vegetables, fruits, nuts, seed, legumes and whole grains. Whole foods contain the vitamins, minerals, antioxidants, enzymes and fiber that contribute to keeping your immune system in tip top shape.
Visit MyPlate | U.S. Department of Agriculture to get help with current dietary guidelines and to plan healthy, budget-friendly meals.
- Watch Your Fats
Avoid inflammatory vegetable oils like canola, safflower, and sunflower that produce free radicals in your body when exposed to high-heat. This means avoiding fried foods that are cooked in those oils while eating out.
Choose anti-inflammatory oils in your kitchen, like fresh olive and avocado oil. Extra virgin olive oil contains antioxidants which support the immune system. Consume fatty fish like salmon to boost your Omega-3 fatty acids. Making the switch to better oils, will pay off in a healthier cardiovascular system, more lubricated joints and a brain that stays sharp.
- Take Care of Your Gut
In recent years, Western medicine has now acknowledged what Eastern traditions have known for centuries. The immune system and good health are inextricably tied to the gut. A healthy population of “good bacteria” in your intestinal tract keeps the “bad bacteria” from overpopulating and causing problems. The key is to keep the whole system in balance.
Fermented foods have been enjoyed by every culture and are important to help replenish the “good guys.” Foods like sauerkraut, kimchi, kefir, yogurt, and natto can boost the gut flora and your immune health. This is especially important during and after taking antibiotics. If you can’t stomach the taste of fermented foods, there are plenty of probiotic supplements to choose from. Make sure that you choose one that contains multiple strains.
- Cut the Sugar
Americans consume 57 pounds of sugar per year, on average. This results in rising obesity and chronic diseases like diabetes and heart disease. The excess sugar in the average American diet produces an extra burden on the body and leaves it vulnerable to illnesses. Sugar has also been linked to the rising incidence of cancers.
Read the labels on sauces, salad dressings and condiments to find many hidden sugars. These are listed as HFCS (high fructose corn syrup), glucose, dextrose, sucrose, fructose and many other names you might not identify as sugars. Keep in mind that many white foods (bread, pasta, rice) or simple carbohydrates turn to sugar in your body, so if you have diabetes, limit these as well.
- Keep Germs Out
Remember your mom insisting that you wash your hands? Well, that is still one of the best habits you can practice, to limit the contaminants that enter your body. Wash your hands before eating, touching your face or eyes, and after using the bathroom. I also like to wash my hands when I’ve been out in public, shopping or working out at the gym. In addition, make sure to wash your fruits and vegetables before eating, even if they are organic.
- Stay Hydrated
Our bodies are mostly water, so we need to keep replenishing the supply. Our cells require adequate water to complete its functions and move out wastes. Choose purified water or use a filter in your home that removes impurities, heavy metals, and chemicals.
Staying healthy during cold and flu season can be a challenge. However, by practicing these 8 tips you can strengthen your immune system and help prevent other health problems as well.
Sources:
Behaviorally Assessed Sleep and Susceptibility to the Common Cold – PubMed (nih.gov)
The Sleep-Immune Crosstalk in Health and Disease – PubMed (nih.gov)
Exercise and the Regulation of Immune Functions – PubMed (nih.gov)
Nutrigenomics of extra-virgin olive oil: A review – PubMed (nih.gov)
Significance of olive oil in the host immune resistance to infection – PubMed (nih.gov)
Heated vegetable oils and cardiovascular disease risk factors – PubMed (nih.gov)
The role of gut microbiota in immune homeostasis and autoimmunity – PMC (nih.gov)