The seasons are beginning to change. There’s a chill in the air – at least there is where I live…
We are starting to pull out our warmer clothing. Wear a jacket in the evening. It’s fun.
But this is also the time of year when people start catching colds and flus.
I know that we are all focused on COVID-19 but there are other viruses out there. I think it’s smart to boost immunity – both as protection from COVID-19 but really to protect ourselves from the common cold and flu.
While a cold or flu is obviously not as threatening as COVID-19 – it is very common and can be uncomfortable, make you lose work days, and zap you of energy.
Here are my favorite practices to boost immunity:
Get a good night’s sleep:
Sleep provides important support to your immune system. Getting enough hours of high quality sleep improves your body’s immune system, allows your body to respond more efficiently to vaccines (make sure to sleep the night after) and allows for less severe allergic responses.
Research suggests that sleep can also strengthen immune memory – improving the immune system’s ability to remember how to recognize and react to dangerous invaders.
Dramatically reduce sugar consumption:
We all know that sugar isn’t good for us. But what you might not know is that sugar can depress the immune system. Studies show that sugar can affect white blood cells -the cells that fight infections – not allowing them to do their job of destroying bacteria or viruses.
Studies show that 75 grams of sugar can weaken the immune system for around five hours.
A can of soda, sweetened yogurt, and a cupcake each contain around 45 grams of sugar.
So pay attention to what you are eating!
Drink at least 6-8 cups of water per day:
Hydration is an important part of maintaining a healthy immune system. Our immune system is really dependent on the nutrients in our blood stream. Having enough water allows the blood to transport these nutrients appropriately. Water also helps detoxification pathways ensuring that we are clearing out any foreign invaders (and other waste material).
Do moderate exercise at least 4 times per week
Exercise can help boost your immune system. When you exercise white blood cells travel through your body faster and do their jobs better, meaning you get sick less.
Experts say that all you need is 20-30 minutes of moderate cardio like walking, swimming,biking or running.
Some studies even show that moderate intensity exercise can cut down on the number of colds you get by 25-50%.
So dust off your exercise clothes and get moving!
Next week I’ll share with you my favorite supplements to boost immunity.
Here’s to a healthy winter!
