Ads
This time of year, from the kids returning to school until long after Christmas, it can seem like you’re riding an unending roller coaster of plagues and diseases. Already sniffling and coughing? You’re not by yourself. But fear not, there are many steps you can take to attempt to strengthen your immune system and prevent having a mass of snotty tissues stuffed up your sleeve till spring, even if getting the occasional lurgy is probably inevitable.
Here are some common seasonal health practices that may be undermining your body’s defenses and what you can do to address them.
Firstly, it’s important to remember that self-care should be a priority. It’s okay not to be perfect all the time. Take time for yourself, whether it’s listening to a podcast, going swimming, reading a chapter of your book, or simply enjoying a cup of coffee without interruptions. Make time for breaks and moments of happiness each day to help reduce stress and boost your overall well-being.
One of the most important steps you can take to protect yourself from seasonal illnesses is to get vaccinated against the flu. The flu virus is currently raging, and it can cause severe illness and even be life-threatening for those who are most at risk. If you are eligible, you can receive the flu vaccine for free on the NHS, or you can purchase one at pharmacies and supermarkets for a nominal fee.
Excessive alcohol consumption can weaken your immune system and make it more difficult for your body to fight off viruses and diseases. Alcohol also interferes with sleep, which is crucial for immune function. Try to moderate your alcohol intake, switch between alcoholic and non-alcoholic beverages, and avoid drinking for several days in a row to support your immune system.
Not washing your hands properly can expose you to a variety of bacteria and viruses, including the norovirus. Remember to thoroughly wash your hands with hot, soapy water for at least 20 seconds to prevent the spread of germs. It’s a simple yet effective way to protect yourself from common illnesses.
Consuming excessive amounts of sugar can impair white blood cell function and weaken the immune system. While it’s okay to indulge in treats occasionally, make sure to include plenty of healthy, nutrient-rich foods like fruits, vegetables, beans, lentils, and nuts in your diet to support your immune system.
Getting enough sleep is essential for immune function and overall health. Maintain good sleep hygiene by avoiding screens before bed, keeping your room cool, and avoiding caffeine in the afternoon. Aim to get at least 7-8 hours of quality sleep each night to support your body’s natural defenses.
During the winter months, it can be challenging to get enough sunlight, which can lead to vitamin D deficiency. Vitamin D is crucial for immune function, as it supports the production of antimicrobial proteins that help fight infections. Consider taking a vitamin D supplement and spending time outside whenever possible to ensure you’re getting enough of this essential nutrient.
While it’s tempting to cuddle up on the couch with a blanket and comfort food, it’s important to stay active to support your immune system. Regular exercise promotes healthy circulation, which helps immune cells travel more efficiently throughout the body. If you can’t make it to the gym, try dancing in the kitchen, taking the stairs, or practicing yoga at home to keep your body moving.
By taking steps to strengthen your immune system and practicing healthy habits, you can help protect yourself from common seasonal illnesses and stay healthy throughout the year. Remember to prioritize self-care, get vaccinated against the flu, maintain good hygiene, eat a balanced diet, get enough sleep, and stay active to support your body’s natural defenses. With these tips, you can help keep the sniffles and coughs at bay and enjoy a healthier, happier winter season.
