It’s the season to think about your immune system: colds, flu, and of course, COVID-19, are making their rounds. While you’re masking and distancing and washing your hands, there are also steps you can take to support your immune system. The immune system is your body’s line of defense when it comes to fighting off viruses. It is a complex and interrelated system, and there are no quick and easy fixes. The same habits that support health in other areas of your body will also contribute to a healthy immune system. Here are five areas to think about. 

1. SLEEP.

   In order to keep your immune system doing its best work, you need to sleep. Your body heals and repairs itself while you sleep. Sleep aids in recovery from stressful situations as well. You should get 7-9 hours of good quality sleep every night. Aim to go to bed at the same time and wake up at the same time every day, even on weekends, in order to establish a consistent sleep routine. Keep a dark, cool, comfortable room, and keep your phone somewhere else. If you need help winding down, try a little reading or journaling to get your thoughts in order. 

2. Hydrate.

   Drink plenty of water throughout your day in order to keep your body hydrated. If your thirst need is quenched, you’ll be less likely to reach for something else like coffee or alcohol, both of which have a dehydrating effect on the body. Drinking enough water supports the health of your cells and supports the ways your detoxification pathways flush out waste.  You can try setting alarms on your phone to remind you to take a water break if you find it easy to forget. Herbal teas can be a nice way to mix things up a bit. 

3. Nourish.

   This is a season to nourish yourself with warm, comforting foods. Soups and stews can be nutritional powerhouses, offering a wealth of easily digested nutrition. They are a delicious way to combine the health benefits of bone broth, garlic and onions, and a variety of colorful vegetables all in one bowl. As we move into the monochrome winter season, brighten things up by eating colorful vegetables with every meal. The fiber feeds good bacteria in your gut, and veggies are packed with the vitamins and minerals that your body needs. Eating on Purpose has entire chapters on eating raw vegetables, cooked vegetables, and soups to get you started. 

4. Move.

   Moving your body every day improves your oxygen intake and circulation, both of which are vital to your immune function. The winter months can be hard on your mental health as well, and movement is an excellent way to relieve stress and shift your mood. Even a quick movement break in the mid-afternoon, such as a set of jumping jacks or squats in the rest room or a short brisk walk, will improve your mental clarity and give you an energy boost. 

5. Supplement.

   Supplements should be just that: an additional boost to the nutrients it is difficult to get enough of in your daily life. As the days shorten, it can be hard to get the vitamin D your body needs. Talk to your healthcare provider about supplementing with vitamin D3. If you’re not eating plenty of citrus fruits and leafy greens, consider vitamin C as a supplement, as well as an Omega-3 if you’re not eating fish every day. Since as much as 80% of your immune response begins in your gut, a healthy gut microbiome is essential as well. If you don’t eat fermented foods such as raw sauerkraut or kimchi on a daily basis, look for a reliable probiotic supplement to take every day. 

There are no shortcuts to good health, but choosing one area to focus on will set good changes in motion. Your health is vital, and since you only have one body to carry you through this life, it’s worthwhile to protect it in every way that you can. If you are looking for support to make healthy lifestyle changes, all TruBalance offices are equipped for virtual appointments. You are WORTH IT!