With Covid-19 still lurking and cold and flu season right around the corner, it is important to take a look at your daily routine to see if improvements can be made. There are easy, actionable steps you can take to boost your immune system and help prevent illness this winter.
Note: Always consult with your doctor before adopting any wellness routine.
Besides the obvious, such as washing your hands often, avoiding crowded places, and avoiding people who may be sick, here are 5 ways to boost your immune system this winter…
1. Get more exercise
It can be easy to scrimp on the exercise in winter months because days are shorter and it’s cold outside. But research suggests that people who exercise in moderation report fewer colds. That is because exercise is an immune-booster and can help your body ward off infectious diseases. This means that even moderate walking, running, weight lifting, or cardio can help prevent illness this winter.
2. Focus on getting the right amount of sleep
Sleep has become one of the most important wellness factors in recent years. People are beginning to take their sleep patterns seriously, and they are reaping great rewards as a result. Getting enough sleep this winter could mean the difference between sick days and well days. The most common recommendation is seven hours of sleep a night. Getting a good night’s sleep will also make you more productive at work, increase your energy, and boost your mood to fight off those winter blues.
3. Get lots of sunshine and fresh air
In the winter, days are shorter and the sun is lower in the sky. Days are also gloomier and it can be easy for people not to get enough sunshine. Vitamin D is an important immune-supporting vitamin that many people experience a deficiency of in the winter. You can supplement with vitamin D, and you should, but you also need to come by it naturally with sunshine. Make a point this winter to go outside when the sun is out, even if it is cold, to reap the rewards of sunlight exposure. While it is important to get sunlight exposure, it is also important to use sunscreen, even in winter, and limit your time in direct sunlight.
4. Eat only nutritious meals with lots of nutrients
This winter, boost your immune system naturally by eating plenty of healthy foods. Foods like kimchi, probiotics, vitamin-rich fruits and vegetables, and non-processed foods will go a long way to preventing colds and flu this season. Sugar and processed foods will reduce your immune system function, so be sure to limit your intake. It can be tough to eat well throughout the holidays, and you should enjoy them, but be mindful of your diet even during your celebrations.
5. Vitamins and Supplements
It is important this winter to supplement your diet with vitamins and supplements to boost your immune system. Vitamins like these will help protect your wellbeing this season:
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
It can be difficult in the winter to get all the vitamins and nutrients you need because the days are short, sunshine is limited, and we spend a lot of time indoors. Talk to your doctor about which supplements and vitamins they recommend to boost your immune system and prevent sick days this winter.
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