With the progressive drop in temperature and shorter days, it is when most of us prepare our defenses for the coming cold months. Winter does not only bring chilly winds and cozy sweaters but also lessens your body’s defenses, opening up your susceptibility to getting sick. While there is no surefire way of avoiding cold and flu viruses, a strengthened immune system will make the difference to start with, trying to see you through the season in health. Here are five key tips to help get your immune system ready for cold weather.
Get Enough Sleep
Sleep is important for the immune system because it helps in the repair of cells and the boosting of resistance against infections, which involves the regeneration of all different components composing the immune system. This is well evidenced by the fact that sleep deprivation undermines your body’s mechanism of overcoming viruses and leaves you open to colds, flu, and other infections.
For this reason, it’s best to get 7-9 hours of quality sleep every night to support optimal functioning of the immune system. The benefits in sleep quality are consistent with a habitual pattern of sleep and relaxing bedtime routine. Avoid caffeine or stimulating activities near bedtime and go to bed at the same time every night.
Stay Physically Active
People only think of exercising during summer, but exercising is highly essential during winter as well. Regular physical activity helps to improve immunity. By doing so, the white blood cells will be able to flow in one’s body by allowing good blood circulation. Exercising decreases inflammation and forms antibodies and WBCs, which are highly useful during infections.
You do not have to exercise strenuously for this. Even mild exercises like walking, stretching, yoga, or light strength training are enough to provide a good immune response. If the weather is cold and discouraging one from going outdoors for exercise, switch over to indoor activities or even online workout classes to keep yourself motivated.
Focus on a Healthy Diet
When it comes to your body’s immune health, food takes center stage, especially during cold winter months. A diet of fruits, vegetables, lean proteins, and whole grains provides the nutrients needed for immune function. Antioxidants, vitamins, and minerals all have a major role in the body, strengthening defenses against infection.
Apart from a balanced diet, add supplements that will help boost the immune system. Opt for potent immunity supplements that include ingredients such as zinc and vitamin C to give your body an extra layer of protection. This will complement the nutrition and bridge any deficiency in your diet, especially in winter when access to fresh fruits and vegetables is not adequate.
Manage Stress Levels
The stress factor does considerable damage to your immune system. If this state of stress continues for a long period, then the high level of stress weakens your body’s immune system against different infections. Cortisol is released from the system during stress and suppresses the immunity in your body. This makes you more prone to colds, flu, and other winter diseases.
Allow de-stressing through the addition of a daily relaxation practice in your routine: meditation, deep breathing, or mindfulness. Even three to five minutes a day can make a significant difference in your general feeling. Participation in hobbies and socializing also reduces the level of stress, which may help improve mood and, correspondingly, immune function.
Stay Hydrated
Hydration often gets left in the lurch when it comes to immune health, especially during the colder months of the year when we simply do not feel as thirsty as we do during summer. In any case, staying hydrated during winter is just as important as during those warmer months of the year. Water serves to move nutrients into cells and carry toxins out of the body, supporting all systems, including the immune system.
Herbal teas and warm drinks are very comforting and a nice way to keep up the hydration levels during winter. Soups and broths, also much relished in cold weather, would contribute to your fluid intake as well as add much-needed vitamins and minerals.
Setting your immune system up for winter is all about making conscious choices to support overall health. As the weather starts cooling down, these five strategies will keep your immune system going strong so that you can enjoy winter with peace of mind.
