The holidays are full of festive get-togethers, but all that socializing can be a challenge for your immune system. Here are nine practical tips to keep your body healthy and strong this season.
1. Wash Your Hands Often
Handwashing is one of the easiest ways to stop germs from spreading. Be sure to wash for at least 20 seconds, especially after preparing food, touching animals or blowing your nose. Make sure your children wash their hands, too.
2. Add Lemon to Your Water
Staying hydrated is key to maintaining your immune system. Add a little lemon (and even the rind) to your water for a vitamin C boost. “You can also add fresh grated ginger or ginger paste and raw honey for additional immune support,” says registered dietitianAnne VanBeber, PhD, a professor at Texas Christian University.
3. Cut Back on Sugar
So many sweets at the holidays! However, too much sugar can lower your immune response, making you more susceptible to illness. Try to avoid sugary treats and check labels on processed foods, where sugar often hides in unexpected places; be sure to look for the Added Sugars line in the Nutrition Facts box.
4. Eat More Colorful Produce
Fill your plate with a rainbow of fruits and vegetables, especially dark greens, orange root vegetables and red-purple-blue fruits like blueberries and cranberries. These are packed with nutrients that support immune health.
“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.”
5. Incorporate Fermented Foods
Fermented foods, such as yogurt, sauerkraut and kimchi, are great sources of probiotics, which support gut health—your body's immune powerhouse. Include them regularly to help keep your digestion and immunity strong.*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. (Probiotics are also available in supplement form.)
6. Use Immune-Boosting Herbs and Spices
Garlic, ginger and turmeric are just a few herbs and spices that support immune function. Add them to your meals for a flavor boost as well as extra health benefits.
VanBeber suggests incorporating herbs and spices 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.
7. Reduce Stress
Stress can take a toll on your immune system, so make sure to take time for yourself during the busy holiday season. Practice stress-reducing activities like yoga, meditation or a relaxing walk to unwind. (Gohere for more tips on easing holiday-related stress.)
8. Get Enough Sleep
Quality sleep is essential for a healthy immune system. Create a bedtime routine, avoid blue light from screens before bed and make your sleep environment as comfortable as possible for deep, restorative rest. (Find more ways to deal with sleep and stress issueshere.)
9. Stay Active
Regular exercise, like brisk walking or yoga,helps boost your immune system and reduce stress. Aim for at least 30 minutes of moderate activity each day to keep your body and mind in top shape.
In addition to helping reduce stress, yoga provides other immune-supporting benefits; gohere to learn more.
IMPORTANT DISCLAIMER
The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.
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**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.
