With the arrival of cooler winter temperatures, battling against (man)flu season and other viruses becomes a priority.
As we move our gatherings indoors and crank up the thermostats, the warmth encourages bugs to breed, making it all the more important for our immune systems to be in tip-top shape.
No one is safe, but with the right lifestyle choices, we can boost our natural defenses and do our best to fight off the threats.
To help you make the most of the season, we’re going to take you through some top tips to help you build a winter routine that keeps you full of energy and flu-fighting fit as the year winds down and draws to a close.
Immune-Boosting Fuel
First up on your checklist should be a long hard look at your diet. The foundation of a healthy immune system starts with what you are fuelling it with. Nutrient-rich foods can bolster your body defenses and help you stay healthy. You are what you eat, after all!
Nutrients To Prioritize
Vitamin C and zinc-rich foods should be top of your priorities; each is essential for immune health. In studies, vitamin C has been shown to reduce the severity of the common cold by 15% as well as help prevent viruses from finding their way into the body in the first place.
Be sure to pack in plenty of fruit and vegetables and turn toward beans, nuts, and seeds for your zinc top-up.
Probiotic Support
Your immune system works in symbiosis with your gut bacteria to function properly. Without the right healthy bacteria in your gut microbiome, your immune system is fighting a losing battle.
So add probiotics to help balance it – yogurts and fermented foods such as sauerkraut and kimchi are full of good bacteria.
Don’t Overlook Hydration
In the summer, hydration is at the forefront of our thoughts as our mouths dry and we sweat profusely. But the dry winter air and blowing winds dehydrate the body similarly.
Without enough water, our mucus membranes simply can’t protect our respiratory system adequately. So drink plenty of liquids when the weather cools and keep the invading viruses at bay!
Regular Exercise For Resilience
Exercise improves blood flow, which helps to circulate immune cells throughout the body. It also produces chemicals that reduce our stress, which can be a big factor in how well our immune system works. Below are some tips for your winter workouts.
Warm-Up Is Crucial
In colder weather, the muscles take longer to warm up, leaving you more prone to injury. It is important to take a little longer to warm up and really stretch your muscles well to prevent getting an injury that could potentially stop exercise altogether and weaken you.
Keep It Moderate But Consistent
Although an intense workout might appeal to you, the data says that moderate activities are best for immune system health. Avoid major cardio and opt for a brisk daily walk or light jog.
Keep strength training light and reduced to a few times a week to keep your immune system actively ready to fight any illnesses headed your way.
Seasonal Activities
Embracing the season by trying a few winter sports is a no-brainer; they require endurance and keep your muscles in working order. Going skiing, ice skating, and snowshoeing keep you active and raise your mood because you are outdoors.
Rest Is Not The Enemy
While exercise is important, rest is your secret weapon. It’s no coincidence that many mammals hibernate in the winter months. We, too, need to wind down to battle flu season. It has been documented that in insomniacs and poor sleepers, the risk of influenza is more than four times higher.
Schedule Your Sleep
Keeping your circadian rhythm in check is key to feeling refreshed in the mornings and energized throughout the day. To balance it out, your sleep should be consistent, so set yourself a bedtime and stick to it if you want to reduce your chances of getting sick.
Pre-Sleep Routines
Of course, with a bedtime set, it is no good if you can’t get off to sleep, so the activities you schedule beforehand are equally important. Screens should be avoided an hour before bedtime, because they mess up your melatonin production.
Stick to reading and meditative activities to relax and wind down before bed.
Bedroom Tips
Set up your bedroom environment to be sleep-conducive by keeping the temperature cool and blocking light sources out. Around 60-67°F is the sweet spot, and remember blackout curtains can help improve the quality of your sleep.
Germ Prevention Habits
Germs are unavoidable, especially in the winter when they are spreading and mutating like wildfire, but the following can help you avoid unnecessary exposure.
Hands & Surfaces
It goes without saying that you should wash your hands regularly year-round, regardless, but make sure you’re especially thorough if you want to prevent spreading illness during flu season!
The surfaces in your home and workspace also need regular disinfection and a humidifier isn’t a bad investment – dry air makes it easier for germs to get into your respiratory systems.
Taking Year-Round Supplements
There are many known supplements that you can take to help support your immune functions, such as Vitamin D, to make up for the shorter days and lack of sun. Others include elderberries and echinacea.
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Keep Stress At Bay
There is nothing like stress to weaken the immune system. A healthy mind makes a healthy body, so stress reduction during the winter is another effective way to make sure your defenses are strong. Here are our 3 top tips:
- A few minutes of daily meditation and reflection can help reduce stress
- Being outside boosts serotonin, lifting your mood, and also gives you some much-needed vitamin D
- Socializing with friends and family is also a great way to keep your mental health in check, so don’t isolate yourself
Conclusion
Avoiding the flu requires a healthy proactive approach that centers around getting your immune system into the best shape possible.
The good news is our body knows just how to fight it off. So with a good diet, regular moderate exercise, and the right amount of good-quality sleep, you are well on your way.
Of course, stress needs curbing and you might need to supplement yourself, but with everything we have outlined, you should be as ready as possible for a flu-free winter.
