How to Boost your Immunity this Winter
I think everybody at some point in 2020 has read an article about “How do I strengthen your immune system”. Its a hot topic, rightly so. Our immune systems do SO much for us on a daily basis. And right now, the threat is so real and we need to stay healthy and strong!
I was talking to a neighbor recently, she told me about the supplements she bought to help boost her immune system. The are always some commonalities in the supplements people decide to take- such as Vitamin C.. maybe echinacea or zinc. Depending on what article you read, you will find different results about the BEST supplements to take. So how do you know which one to spend your money on?! There is a lot of noise out there. I want to keep it super simple for you guys today. I have gathered a few of my favorite tips to help you keep your immune system strong this season!
*Please keep in mind that I am a dietitian, not a doctor. I am not here to prescribe anything. Medications can interact with certain supplements so you do need to tell your doctor about the supplements you are taking.
Supplements: I personally take vitamin C, probiotics, and vitamin D year-round to help strength my immune system. I drink Ningxia for a high dose of antioxidants daily. If I get sick, I boost the dose of vitamin C, add some echinacea or elderberry. Now you might not think of probiotics and vitamin D to strengthen immunity, but they are crucial for immune system and overall health. If I feel like my body is fighting something off, I also take raw garlic (cut it up and eat like a pill) and well as oregano oil in a capsule.
Nutrition: Have you even went on vacation, ate and drank everything in sight then came back home with a sore throat or cold? Nutrition is what gives our bodies fuel to combat these viruses and bacterias. This season, focus on a variety of fruits and vegetables, whole grain like oatmeal and quinoa, legumes, nuts/seeds. A smoothie is an amazing snack or breakfast to add to your daily routine. Leave out the juice and add fresh fruits, celery/cucumber, spinach. For extra credit, throw in wild blueberries or a kiwi to boost your antioxidants (Vitamin C is in antioxidant!).
If you are following a vegan or vegetarian diet, you have a greater chance of being deficient in certain vitamins/minerals such as zinc, vitamin D, and iron. Having a deficiency in your diet may lower your immune system. To make sure you are meeting all of your needs, I recommend working with a dietitian, like myself, to discuss your diet and any health concerns.
Stress Management/Sleep: Exercise or a nature walk is my form of stress management. Getting fresh air and a little sun also helps me sleep at night. What is your form of stress relief? It may be a movie night with your family or a deep tissue massage. Stress (especially the hormone cortisol) can really wreck havoc on your immune system. So find your version of self-care and fit it into your schedule!
During these times of COVID and increased anxiety, it is so important to find time for yourself. Between homeschooling, working from home, and taking care of kids, you may be putting yourself at the bottom of the ‘To-Do’ list. But caregiver burnout is very real and it can put you at risk of getting sick. So turn off the news, pour yourself a cup of tea, and write down 3 things that you could do THIS WEEK to bring a smile to your face. Your body and soul will be glad your did!
