Winter tends to bring more sickness, as people are stuck indoors in small spaces together, and cold and flu season is in full swing. Here are some tips for improving your immunity and staying healthy:
Stay hydrated
You hear it all the time. But why is it so important? Water does more than quench your thirst - it’s a vital part of your immune system’s function. Staying hydrated flushes out toxins and ensures your cells, including those critical for fighting infections, operate at their best. Besides water - you can also resort to teas, broths, or other low-sugar beverages that are also excellent for hydration.
Exercise regularly
Movement is medicine. Because exercise boosts your immunity by increasing blood flow and circulating immune cells more effectively. But regular movement also sharpens your mind, lifts your mood, and reduces stress. Whether it’s a brisk walk, a yoga class, or weight training, staying active helps you feel more empowered and connected to your body.
On low-energy days, or even when you’re under the weather, prioritizing gentle exercise and light movement such as stretching or walking can aid in recovery and clear your mind. On healthy days, focus on building strength and more robust cardiovascular exercise to maintain resilience and stay motivated.
Prioritize restful sleep
Sleep is the foundation of health - both physically and mentally. While you sleep, your body repairs itself and produces the cells needed to fight infection. Sleep also refreshes your brain, improves memory, and helps regulate your emotions.
Lack of sleep can leave you feeling foggy, irritable, and more prone to illness. To set yourself up for a great night’s rest - stick to a consistent bedtime, limit screen time before bed, and create a calming nighttime routine. Good sleep equals a strong immune system, sharper mind, and better overall mood.
Eat a nutrient-rich diet
Food is fuel, not just for your immune system but for your energy levels and mental clarity as well. A colorful diet full of fruits, vegetables, lean proteins, and healthy fats helps your body stave off infections and illness, while also giving you the daily stamina to stay active and focused.
Probiotic-rich foods like yogurt and kimchi are great for gut health, which influences both your immunity and your mood. A healthy gut also means better digestion and less inflammation - which will naturally put you in a happier state of mind. When you eat well, you’ll feel energized and ready to take on whatever the day brings, and will be less likely to get sick.
Be social
Human connection is one of the most overlooked aspects of health. Positive relationships not only boost your immune system but also improve your emotional resilience and mental well-being. Whether it’s a shared laugh or a heartfelt conversation, spending time with others helps you feel grounded and supported.
When you’re feeling good, make an effort to connect in person - perhaps during a walk or an exercise class. And when you’re under the weather, pick up the phone or hop on Zoom. Staying connected keeps your mindset strong, even when your body needs a rest.
Get outside
Fresh air and natural light are some of nature’s best medicines to improve your immune system and mood. Stepping outside reduces stress, gives you a boost of vitamin D, and encourages more physical activity. Even a short walk outdoors can improve your focus, energize your body, and clear your mind.
In colder months, it’s tempting to stay indoors, but bundling up and getting outside - even briefly - can make a big difference. Nature has a way of lifting your spirits and making you feel more alive. When you do get outside and walk - try to aim for 10K steps throughout the day - your body will thank you.
You can read the full article here.
There is no guarantee you will be able to avoid illness this winter. But there are things you can do to increase the odds. Of course, remember to wash your hands often. Take extra precautions if you know you have been exposed to someone who is sick And if you do become under the weather, rest will help you get back on your feet sooner, and keep from spreading germs to others.