Cold and flu season is upon us and there’s nothing worse than a house full of sick kids when you’re sick as well. I can’t focus enough on how the right healthy habits do so much more than help you lose weight. Those same habits boost your immune system and will keep you and your family healthy all through the cold and flu season! 

Think about all of the ways that your body tries to defend you from infection. Your skin, mucus, stomach acid, sweat & tears, and immune-system cells all prevent pathogens from entering your system. And your cells and your organs (like the spleen, thymus, bone marrow, and lymph nodes) help to attack pathogens and create antibodies.

Your body is trying so hard to defend itself from the viruses and bacteria that it comes into contact with every day. And hopefully you’re creating a lifestyle that gives your body weapons to fight with. Your immune system is complex and it takes a balance of diet, movement, sleep, and stress management to help it fight infection.

Weapon #1: Nutrients

There’s no one, superfood that will boost your immune system. So you can put the orange juice down. Studies show that your immune response relies on a variety of nutrients like vitamin C, vitamin D, zinc, selenium, iron, and protein. Hopefully, your diet is giving those nutrients to you. But if it’s not, you can find supplements that boost your diet.

I love to get my vitamin D from the sun. And if you can get outside (with some sunscreen of course), that’s a wonderful way to boost your immune system. But because I live so far north, it’s hard to get that during the winter. So especially this time of year, I take vitamin D supplements.

Weapon #2: Move

Exercise benefits your body in so many ways! And that includes boosting your immunity. How? Moderate-intensity exercise increases the circulation of immune cells in your body. It raises your body temperature. It helps you sleep better! It decreases your risk of heart disease, diabetes, and other diseases. It decreases your stress. And it reduces inflammation.

Aim for 60 minutes of moderate to vigorous exercise daily (or almost daily) and you will boost your body's ability to fight off sickness.

Weapon #3: Sleep

Getting at least 7 hours of sleep at night is connected to so many health benefits. It’s connected to a faster metabolism and weight loss. And it’s connected to your immune system. 

When we sleep, our bodies produce a protein called cytokines, which target infection and inflammation, creating an immune response. People who don’t get enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. Getting enough quality sleep is so important to your health.

Weapon #4: De-stress

Stress creates the hormone Cortisol which lowers the number of lymphocytes present in the blood and interferes with normal white blood cell communication. In other words? Stress suppresses your immune system's effectiveness.

I know I can’t tell you to stop feeling stressed. But if stress is a chronic presence in your life, I can help you find ways to delegate, digitize, set boundaries, or manage your time. Whatever you need to decrease your stress. 

Feel great and look great too!

Your body needs to be able to defend itself. And it cannot defend itself if it isn't being taken care of. If you want to stay healthy this cold and flu season, give your body everything it needs to fight! The wonderful thing is that these habits won’t just benefit you during cold and flu season. These same habits lead to a strong, energetic, and confident body year round.

If you’re ready to create that for yourself, send me an email and let’s get started!