Winter Is Coming, Is Your Immune System Ready?
With all eyes and attention on COVID, we should keep in mind that we’re still susceptible to the common cold & flu, and that season is, sadly, upon us. Anything you can do to support your immune system’s capacity to fight off pesky winter bugs (and COVID) should definitely be a priority. There are certain actions you can take to strengthen your immune defenses to decrease the odds that you’ll get sick and help reduce the intensity and minimize the duration of any cold or flu you may combat.
Wash your hands. I’m going to assume you’ve already nailed this one down back in March, so I won’t elaborate.
Rest and optimize your sleep. Consistent, quality sleep is associated with a decreased risk of infections and inflammation and an increase in cells that support antiviral immune response. Work to improve your sleep by establishing a regular sleep schedule, getting daily movement or exercise, exposing yourself to natural sunlight for 10 minutes every morning (if possible), avoiding caffeine in the afternoon, reducing exposure to artificial light and screens (particularly at night), and focus on stress management techniques. Speaking of…
Address your stress: We’ve talked about this before. Chronic stress has a significant negative impact on the immune system, and research shows about 70% of Americans are struggling with heightened stress from the pandemic.
Load up on essential nutrients. Vitamin C is well known for its favorable effects on our immune system and stress response. Liposomal forms are preferred due to its absorbability. Vitamins A & D are vital for immune health, and some studies suggest that they may only be effective for preventing or reversing colds and flus when taken in combination. There is no better time to get a taste for grass-fed organ meats, but for those of you who can’t stomach the thought, a quality cod liver oil will also contain both. Another immune-boosting nutrient that many folks are lacking is zinc. If you enjoy oysters, they are your best bet through obtaining adequate amounts through diet alone. You can also supplement with zinc picolinate or zinc gluconate for brief periods when you’re feeling under the weather. You can find a more exhaustive list of valuable supplements here.
Invest in some elderberry syrup. Elderberry is one of the most effective botanicals for strengthening immune function and reducing the duration and severity of colds.
Live clean. Everyday exposure to heavy metals, pesticides, and hormone disruptors such as polychlorinated biphenyls (PCBs), phthalates, and bisphenol A (BPA), negatively affect immune system function by inducing inflammation and decreasing the cells that help the body respond to pathogens. Limit your toxin exposure by consuming organic, preferably local foods, reducing your processed food intake, filtering your water and indoor air, and using less problematic food containers and hygiene and beauty products. Don’t forget to re-evaluate your household and cleaning products.
Get moving. Exercise is well known to reduce stress, boost white blood cells, and can decrease inflammation. It doesn’t have to be anything intense or crazy, just general, regular movement. Find an activity that you enjoy, such as walking, yoga, cycling, dancing, hiking, etc. and incorporate it into your weekly routine. Consider combining it with some social interaction or taking it outdoors for added benefit. Important thing to note, high intensity exercise can temporarily increase inflammation and actually suppress immune response, so low to moderate is best depending on your circumstances.
In the face of the occasional winter bugs (and the current pandemic and all of its uncertainty), focus on what you can control to promote overall health and resiliency. Your body will thank you for it.