No one likes to get a cold or flu. Recent research confirms many ways we can stay healthy. For example, studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42 percent.
Here are some simple suggestions for staying healthy.
- Drink plenty of fluids, especially warmer fluids. With the dryer air inside and out, winter can be a particularly challenging time to stay hydrated! Consuming adequate fluids supports all of your bodies’ functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger and echinacea daily. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water!
- Try a daily saline flush. Along with staying hydrated, flushing your sinuses with mild salt water helps to keep mucous membranes moist which protects you from microbes. You can use a neti pot, or easy to carry plastic bottles that come with saline packets to take with you when traveling or even at the office! Be sure to rinse them well with warm water and soap and air dry between uses. Studies have also indicated that flushing one to two times daily is appropriate and you should not go over this.
- Avoid simple sugars as much as possible! This includes those sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly. Studies have shown that refined sugars can suppress your immune system for hours after ingested.
- Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems. Organic, clean, and lean animal protein as well as plant-based (legumes, nuts/seeds) proteins are important to get with each meal and snack.
- Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.
- Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Aim for three to four servings of fruits and four or more servings of vegetables daily!
- Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for seven to eight hours of sleep a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allow the mind to rest is also very helpful!
- Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.
It is critical to support your immune system through natural means to help prevent the flu and keep your immune system strong.
Adapted from Mark Hyman, MD