Fall and Winter are the perfect times for cold and flu “bugs” to attack. Viruses and bacteria prey on people whose bodies are working in overdrive and nutrient deplete, leaving their immune systems taxed. Here are some strategies to equip your body with what it needs to stay healthy this season.
Sleep
A healthy immune system hinges on adequate sleep. Lack of sleep is linked with an increase in cytokine molecules that control immune response, resulting in inflammation and other changes in your blood chemistry. Do your health a favour and clock in some much needed Zzz’s, that is 6-8 hours/night.
Regular Exercise
Regular exercise increases your immune system cells, leukocytes, which help fight off infections. There is no need to get fancy, a daily 30 minute brisk walk will do the trick. However, you may experience side effects such as increased mood, improved sleep quality, and an increased metabolism!
Reduce Sugar
Sugar has an immediate effect on your body’s ability to fight infection. It suppresses your body’s ability to fight against bacteria for a few hours following consumption of a sugar load. Ditch the pop, your immune system will thank you.
Manage Stress
Long term stress depletes your immune system. Many people are highly susceptible to infection after a period of stress, whether it be exam time, a deadline at work, or financial stress. Finding ways to manage stress is important for your overall physical and mental health. It’s important to find stress-busting strategies that work for you, whether it be exercise, talking to a family member or friend, or deep breathing.
Increase antioxidants
A diet high in vitamins and minerals is essential to overall health, and can boost immunity as well. Antioxidants neutralize the damage that free radicals have on the body and acts protectively on many areas in our body. Eat a diet high in brightly coloured fruits and vegetables to increase antioxidant.
Supplemental vitamin C, vitamin D3 and zinc are highly beneficial in preventing infections during cold and flu season. Talk to your Naturopathic Doctor to see if you are getting the correct dose.
In health,
Karen Snow, ND