Feeling under the weather when spending time with family and holiday parties are picking up can really put a halt on excitement for the season. Here are 7 ways to stay healthy through the cold season.
Maintain good gut health
Have you heard that the gut is the second brain? In a way it is! The majority of our immune cells live in the intestinal tract. Maintaining good gut health is vital to a healthy immune system and a healthy body. Choosing fermented foods high in probiotics like Kombucha, yogurt (no added sugar), kefir, kimchi, or sauerkraut provide good gut bacteria. If those foods are not to your liking, a good pharmaceutical grade probiotic will do the trick! Another way to maintain gut health is by drinking bone broth or adding it to other dishes. Bone broth is filled with gut repairing nutrients like collagen and glutamine to restore the lining of the intestine.
Wash your hands!
This should go without saying but still some people need to hear (or read) it. Using a hand sanitizer alone will not keep you hands clean. You still need to wash your hands with warm soapy water for at least 20 seconds after you sneeze/cough, use the bathroom, eat, touch your face or hair, or can see that your hands are dirty. Sanitizer only sanitizes hands but does not clean them. Plus, constantly using hand sanitizer can dry your hands out (due to the alcohol) and create antibiotic resistance! So wash your hands when you can.
Increase your fruit and vegetable intake
Unfortunately, no one food provides the "magic" to cure or prevent the cold or flu. The "magic" is the daily combination of multiple fruits and vegetables in your diet! Each food provides something different. For example, garlic has sulfur containing compounds called allicin that fight infections. Red bell peppers contain high amounts of Vitamin C. Broccoli has Vitamins A, E and C. Broccoli is also high in glucosinolates which stimulates the body's immune system. Pumpkin seeds are high in zinc which improves immune function. And of course, all your citrus fruits will contain Vitamin C. Here is where you can find what serving size is best for you but don't overthink it! Just shoot for a fruit and or vegetable at each meal.
Get enough sleep
Lack of sleep will put a drain on your quality of life. It can affect the way you process information, make decisions (especially food!), ability to perform tasks and affect your mood. While you sleep, your brain is storing information from the day and your body is in the process of repairing cells and strengthening your immune system. Even obesity has been linked to sleep deficiency due to a poor balance in leptin, ghrelin, and insulin hormones.
Adults should get between 7-8 hours of sleep each night. While it is not always possible to do this, know that the only thing that can cure sleep deprivation is sleep. Naps will help give you a boost in energy but a good nights sleep the following night should do the trick. Also, try to be consistent with good sleep habits (waking up and going to bed at the same time, having a period of quite time with no tv/computer/phone screens and avoiding caffeine as it will stay in your system for up to 8 hrs!).
Stay Hydrated
Drinking plenty of water ensures that cells, tissues and organs function properly. When you are fully hydrated your metabolism increases by 3%! I don't know about you, but I will take that small boost. Staying hydrated prevents bouts of sluggishness which can result in poor food/drink choices. It can also prevent headaches, constipation and fatigue.
A Hydro Flask is my saving grace in getting in enough water everyday. I love it because it keeps my water cold, will fit in my purse and the top makes it easy to carry. Try different methods out to find what works for you the best!
Stress Less
Easier said that done at times! Stress can be self induced (like saying yes to too many things or running on little sleep) or life induced (traffic or work). Each type can cause headaches, stomach problems, lack of sleep, mood changes, behavior changes, or weight gain. When you are under stress, your immune system does not respond to hormones properly. This causes an increase in inflammation and can promote disease. Finding ways to manage your different types of stress will save you through the holidays.
Here are some suggestions:
- Say "No" to engagements that you know will be difficult on your schedule.
- Take some you time each day. If it's only 5 minutes, that's ok! Something is better than nothing.
- Get more sleep or take a nap.
- Go for a walk to clear your head
- Listen to some calming music. My go to CD is this!
- Diffuse an essential oil like lavender. You can purchase some here.
Sweat it out
Regular exercise not only keeps your hearth healthy and your bones and muscles strong but also protects you against the cold and flu. Research has shown that exercise increases your immune cell circulation. This surge occurs during exercise and temporarily improves the body's ability to fight infections. So, aim for at least 30 minutes a day/5 times per week.
You can see how some areas overlap! I hope this didn't stress you out (😂) but taught you how you can thrive through the cold season!
