Holiday Immune-Boosting Tips

One of the things that make the holidays special is that it’s a time for parties and get-togethers. 

However, all that togetherness can challenge your immunity, especially in a winter when the flu, Covid and respiratory syncytial virus (RSV) may create what theNew York Times has called a “tripledemic.”

Public health authorities still recommend wearing a mask in places of extreme crowding such as transportation centers, particularly for older adults or those with pre-existing conditions.

In addition, there are commonsense ways to give your immune system a hand.

Wash Your Hands Frequently

This is a no-brainer. It’s easy for your hands to accumulate microbes throughout the day, so wash them for at least 20 seconds, with soap, frequently and always after preparing food (especially raw meat), touching an animal, blowing your nose or changing a diaper. And make sure your kids wash up, too.

Add Lemon to Your Water

More than half your body weight consists of water, which gives you an idea of how important it is to stay properly hydrated. Consider drinking filtered water, which contains significantly fewer impurities and pollutants.

What’s more, registered dietitian Anne VanBeber, PhD, a professor at TCU, suggests that instead of drinking plain water, “add some lemon juice. Squeeze it in and then you can even add the whole rind. You can also add fresh grated ginger or ginger paste and raw honey for additional immune support.”†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

Ditch the Sugar

This may be more of a problem at a time of year when sweets abound, but try to avoid sugar whenever you can.

“Over-consumption can substantially decrease the immune system’s ability to attack viruses and bacteria for up to eight hours after you enjoy that delicious piece of pie,” say the folks at Sleigh Family Chiropractic (SFC) in Arlington, Illinois.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

Avoiding candy, sweet baked goods and sugary drinks is only part of the solution; sugar can also hide in such unlikely places as pasta sauce, instant oatmeal and salad dressing. Check the Nutrition Facts boxes on your planned purchases, especially the Added Sugars line.

Instead, Fill Your Plate with Colorful Produce…

You can never go wrong by loading your plate with richly colored vegetables, including those that are deep green (such as spinach and broccoli) and bright orange (such as carrots and sweet potatoes).

You should also include the blue/purple part of the color spectrum, since fruits sporting those hues—including blueberries,cranberries, raspberries and strawberries—contain healthful phytonutrients.

“For the holiday season try preparing fruit salads with these dark-colored berries,” suggests VanBeber. “You can even squeeze some lemon juice and raw honey on top for added nutrients or cut up some fresh mint.”

Over on the white side of the rainbow, garlic is packed with various vitamins and nutrients, it also contains the beneficial compounds cysteine and allicin. While garlic is most potent raw, it is still quite effective when its cloves are roasted, giving it a slightly more subtle flavor and soft texture. (It can also be consumed in supplement form.)

Mushrooms should also appear on your immunity menu. And while even plain old button mushrooms provide some immune support, there are species that specialize in it—such as lion’s mane, maitake and shiitake—and are tasty to boot.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

…And Fermented Foods…

Did you know that the digestive system contains approximately 70% of the body’s immune cells? Most people don’t.

One way of supporting digestive health is viaprobiotics, beneficial microbes normally found in a healthy gastrointestinal tract. Plain yogurt is one source, particularly brands that contain live cultures and are relatively low in sugar, as are other fermented foods such as sauerkraut and kimchi; probiotics are also available supplementally.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

One advantage of eating such whole foods as bananas, legumes and onions is that they containprebiotics, special types of fiber that help feed probiotic organisms.

That’s why “overall, we need to focus on eating real foods,” says VanBeber. “We need to eat a variety of fruits and vegetables to fight disease and boost immunity.”

To cover your nutritional bases, add a multivitamin/mineral based on whole foods and vitamin D, a key immune-support nutrient that many people are deficient in.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

…And Use Herbs and Spices Freely

Many common herbs and spices contain immune-supporting substances…and they make food taste great.

VanBeber suggests incorporating them into dishes whenever possible. “For example, if you are making mashed potatoes, add garlic or onion powder. If you are making roasted carrots, add some dill. Think of ways to add herbs and spices to what you already eat, and add a little extra,” she says.

Reduce Your Stress Levels

Among all its other harmful effects, stress is a real buzzkill for your immunity. Yoga, deep-breathing exercises and mediation can all help.

In addition, SFC suggests “scheduling some time for yourself. Whether it’s a day at the salon for a mani/pedi, a massage, spending time with your favorite friends or taking a peaceful walk in the park, take the steps that will help you keep it stress-free over the holidays.”

Go here for more tips on easing holiday-related stress.

Get Enough Exercise…

One way to reduce your stress levels is to exercise regularly. What’s more, scientists have long known that there’s a link between regular exercise and proper immune function. According to one study, “The practice of physical activities strengthens the immune system, suggesting a benefit in the response to viral communicable diseases.”†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

Brisk walking allows you to get the exercise you need without stressing your joints too much. Be sure to wear properly fitted shoes; if you can, find cushioned surfaces, such as dirt trails or rubberized tracks, to walk on instead of pavement.

Try for at  least 30 minutes of moderate physical activity every day.

In addition to helping reduce stress, yoga provides other immune-supporting benefits; go here to learn more.

…And Enough Sleep

Your immune system needs a good night’s rest just as much as the rest of your body does.

SFC suggests “having a consistent wake-up and bedtime routine and avoiding ‘blue light’ activities such as using a computer or a cell phone up to two hours before going to bed.”

Proper sleep also requires the proper setup.

For example, bedding made from natural fibers such as cotton, bamboo and hemp is more breathable and can keep you cool at night, as can new "performance" sheets and pillowcases. You can also promote a cooler sleep environment by lowering the thermostat, switching on a fan, removing extra blankets and donning lighter sleepwear.

And just as some foods and beverages (such as coffee) can inhibit sleep, there are others that promote deep, restful slumber. For example, cherries are a natural source of the sleep-regulating hormone melatonin (which is available in supplement form), bananas are a good source of muscle-relaxing magnesium, and walnuts contain sleepytime tryptophan.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.