5 Ways to Reinforce Your Immune System for Winter
There are many speculations as to why people seem to start sniffling and
coughing more often as soon as the cold air sets in. One Yale
University study announced that cold wintry air weakens the nose’s
immune defenses, allowing the bacteria and viruses lurking in every
corner to more easily creep into your body.*
Prior to this study, many hypothesized that the increase in sickness had
to do with more people staying indoors and sharing breathing space.
While this theory might be partially true, it’s proven that cooler
weather does have a crippling effect on immune systems. While there is
no way to prevent winter from coming, there are ways to help the body
fight against unwelcome intruders.
Load up on Vitamin C and D
While all vitamins play a role in health maintenance, Vitamin C and D
are most notable for their ability to strengthen connective tissue in
bones and attack the viruses themselves, both of which lead to fewer
doctor visits in chilly months. Make sure to add citrus fruits to your
daily diet for Vitamin C, and brave the cold to get some sunshine for a
healthy dose of Vitamin D.
Cook with Herbs and Spices
Keep your spice rack stocked this winter. Studies show that garlic,
ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric,
all contain properties that strengthen immune defenses.
Maintain a Healthy Gut
The gastrointestinal tract houses a substantial part of the immune
system. This being said, an important part of a strong immune system is
strong digestive organs. A healthy diet and adequate sleep play a major
role in a healthy gut, but probiotics, also known as “good bacteria,”
are touted for supporting healthy gut function. Probiotics can be taken
as a supplement, but are most commonly recognized as a component found
in yogurt.
Eat, Drink, Sweat, Sleep, Repeat
Taking care of your immune system requires all of the same steps it
takes to sustain total body wellness. Feed your body whole foods, choose
water over soda, exercise moderately a few times per week, sleep 7-8
hours per night, and make each of these healthy choices habits.
Don’t stress!
Unfortunately, no one is immune to stress. However, the most dangerous
type of stress that affects your body’s systems is chronic stress, or
stress that results in high levels of the hormone cortisol. This stress
hormone has a weakening effect on the immune system and can really put a
damper on your winter plans. So remember to relax, don’t sweat the
small stuff, and enjoy a flu-free, cold-free winter.
*Yale University study in January 2015