Immunity is important all year round, but specifically, this time of year as we collectively head back indoors in closer proximity to one another. Kids coming and going back and forth from school or daycare, also means lots of germs are hitching rides in and out of our homes.
To keep your family as healthy as possible, staying on top of robust hygiene practices, eating and sleeping well, and staying hydrated can all contribute to supporting and giving a boost to our immune systems.
Get Your Daily Dose of Fruits and Veggies
While it’s tempting during the winter to fall into a less healthy pattern, keep in mind that food can impact our energy levels and our immune systems. Make sure that sweets are occasional and healthy foods are part of your daily meals.
Eating healthy during the winter months is absolutely possible. There are plenty of seasonal fruits and veggies available to make nutritious recipes.
- Sweet potatoes
- Squash (acorn, pumpkin, butternut, and delicata)
- Brussel Sprouts
- Mushrooms
- Apples
- Pears
- Root Vegetables (parsnips, turnips, and beets)
- Cranberries
- Persimmons
- Pomegranates
- Kale, cabbage, and chard
Consider Incorporating Low-Inflammation Foods
Your immune system is responsible for fighting foreign invaders in the body, like viruses and bacteria. A large majority of your immune system is housed in your gut. Poor nutrition can result in increased infections, slow healing from injury and infections, and increased susceptibility to symptoms and complications.
As you meal plan and grocery shop, consider foods that help the body reduce inflammation.
Processed and added sugars are potentially damaging to your immune system because of their tendency to cause inflammation in the body. Sugar creates a fertile ground for unwanted microbes and germs. Be mindful of your overall sugar intake. For holiday treats use alternatives such as honey, maple syrup, molasses, figs, and dates.
Incorporate garlic into your sauces, stews, marinades, and proteins as it contains allicin, which is known for its anti-microbial and T-cell-producing properties.
Use lemons in your water or beverage and/or squeeze its juice over your meats, salads, and side dishes. Not only does it provide flavor but lemons act as a powerful natural antioxidant.
There are many other foods that are also known to counter inflammation including:
- Berries
- Nuts
- Dark leafy greens
- Fish
- Ginger
- Chia or Flax seeds
- Olive Oil
- Turmeric
Further Support With Supplementation
As we approach the winter season, we inevitably are spending more time indoors, so bolstering your immune system can help provide a layer of protection to shield you from certain illnesses. The easiest way to boost your immune system is by consuming the right kind of nutrients. While food is the best way to ingest these nutrients, supplements are a steady second. Here is a list of some supplements that are known to support your immunity:
- Vitamin C
- Vitamin D
- Zinc
- B Vitamins
- Elderberry
- Echinacea
Many of the above are available for purchase at Vaida Wellness. We also carry Congaplex which can be taken when you first feel an illness taking root.
Water, Water and More Water
Our bodies are made of up nearly 60% H20. Staying hydrated has been researched to be vital to communication and biochemical pathways in your immune system. Your immune system relies on your blood stream to transport fluid, nutrients and important signals to organs.
Don’t wait until you are thirsty. Carry a water bottle or take water breaks every hour with a goal to drink half of your body weight in ounces per day. If you weigh 150 pounds then your average water intake should be approximately 75 ounces per day.
Here is a Vaida blog that talks about how important your hydration status is.
How Chiropractic Care Can Assist In Immune System Support
Routine chiropractic care is essential during all seasons but especially during the cold winter months, to keep your body running at its most optimal level. Chiropractic adjustments promote communication from your brain to the rest of your body by decreasing any nerve interference caused by spinal restriction.
We encourage our patients to come in for an adjustment with Dr. Lydia or Dr. Emily at least once a month to regulate their nervous system. The quicker your body can respond to external threats, the easier your immune system can get rid of them.