As winter approaches the days get shorter, the temperatures get colder, and viruses like the common cold and flu begin to run rampant. As it gets darker and colder, we are forced to spend long hours indoors for months on end, which makes us more susceptible to illnesses. It is important that we take some time to prepare our body’s defense system as we hunker down inside. When it comes to avoiding illness, it is always better to be proactive, rather than reactive. Today we will review some of the most effective, natural ways to prepare our bodies for the long, cold winter, and to stay well both mentally and physically.

Stay Hydrated

Staying hydrated is crucial year-round, but particularly during cold and flu season. Since our bodies are made up of up to 60% water, it goes without saying that hydration plays a key role in our overall health. Maintaining good health and hydration will do wonders to ward off the onslaught of contagious illnesses that run rampant as the seasons change. Drinking adequate amounts of water will help keep your immune system functioning optimally year-round, and in the event that you do catch a virus, your body will be well-equipped to handle it and recover much more quickly.

Manage Your Stress

Stress has gained itself a reputation for being the “silent killer”. Overextended periods of time, stress slowly breaks your body down and inhibits its ability to stay healthy and strong. While major stressors certainly play a role, it is the daily, seemingly insignificant stressors that slowly break down our body’s natural healing systems. Learning how to properly manage your stress levels is one of the best things you can do for both your short-term and long-term health. Some great habits to implement into your daily life to manage stress include:

Take frequent breaks from keeping up with news media.
Limit your social media use.
Take 30-60 minutes a day to unwind and participate in activities you enjoy.
Nurture your relationships with friends and family.
Carve out about 10 minutes each day to focus on deep breathing, meditation, or prayer.
Eat well, exercise often, and get at least 7-8 hours of sleep at night.

If you have the means, getting regular massages, taking yoga classes, or joining social groups with like-minded individuals are also great ways to build connection, de-stress, and “fill your cup”!

Get Moving!

When you hear the words “work out every day” do you immediately recoil and think of all the other things you’d rather do? You’re not alone. Implementing and sticking with an exercise routine can be difficult even for the most dedicated individuals. The good news is, you don’t have to join a gym, hire a personal trainer, or spend an hour on the elliptical to reap the benefits.

It is important to find ways to incorporate movement into your day and identify exercises that you enjoy and look forward to. For some, this may very well include going to a gym, but if that’s not your cup of tea, no need to worry! Some other great sources of movement and exercise include:

Dancing
Gardening
Cleaning
Walking around the neighborhood or a beautiful park
Playing in the backyard
Going for a bike ride

That’s right, you can simply throw on your favorite playlist and let loose in the kitchen for 30 minutes while you wait for dinner to cook. Or take the kids out back and play. Finding enjoyable movement is key and will make it easier for you to find ways to incorporate movement into your day. Doing so will help to boost your immune system and keep your immune system running smoothly!

Prioritize Your Gut Health

The term “gut health” has become a buzzword in the health and wellness community in recent years. This is because it’s true that our overall health begins in our gut.

The foods we eat are broken down in the gut so that the nutrients can be transported throughout our bodies through the bloodstream. Without good gut health, the nutrients cannot be broken down or absorbed properly, leading to a wide variety of nutrient deficiencies and health issues. So, how can you ensure that your gut is in tip-top shape?

Consume probiotics and prebiotics.
Eat a variety of fruits and vegetables to diversify your gut’s microbiome.
Drink plenty of water throughout the day.
Avoid binge-eating snack foods like candy, chips, cookies, etc.
Eat as many home-cooked meals as possible.
Avoid foods that are labeled as sugar-free or fat-free.
Eat seasonal fruits and vegetables.
Stop eating when you feel full.
Incorporate plenty of fiber and healthy fats into your diet.
Avoid excess stress.
Exercise to promote good digestion.
Limit your alcohol intake.

Get Enough Sleep

Did you know that not getting enough sleep can make you sick? Sleep is one of the most commonly overlooked and undervalued ways to boost your immune system, and your overall health.

When you are asleep, your body creates proteins called cytokines to help your body recover from inflammation, infections, and stress. Without adequate sleep, your body never has the opportunity to produce enough cytokines to help keep you healthy, therefore compromising your body’s natural healing abilities.

Your body needs a good night’s sleep to help you recover from the day, and to help prepare you for the one ahead. When creating your own wellness plan, be sure to place rest and sleep at the top of your priority list!

Eat a Balanced Diet

Since you were a child, you’ve probably heard that eating a well-balanced diet is the key to good health. While that’s true, that statement often leaves us with more questions than answers. What is a well-balanced diet, anyway? Here are some quick and easy tips to keep in mind when building your plate. Each meal should include:

A variety of in-season vegetables that take up about ½ of your plate.
Whole grains such as quinoa or brown rice that take up about ¼ of your plate.
About ¼ of a plate’s worth of protein such as chicken, fish, beans, or nuts.
A healthy fat source such as olive oil, coconut oil, or grass-fed butter. Avoid inflammatory oils such as the canola, corn, vegetable, and sunflower varieties.
Preferably water, or tea or coffee with a limited amount of sweetener and cream.

While making these changes to each of your meals can seem daunting at first, it is best to just keep things simple to get you started! For breakfast try some eggs, lightly sautéed kale, and quinoa. At lunch time, have some grilled salmon, roasted brussel sprouts, and brown rice. Then for dinner try a delicious grilled chicken salad with a homemade salad dressing of olive oil, balsamic vinegar, and maple syrup. Over time, you will get more comfortable following this formula, and will learn how to incorporate more diverse recipes into your diet that are all much more conducive to good health!

How to Naturally Boost Your Immune System This Winter