Support Your Immune System
The cold weather months lead to more time indoors, so we end up sharing our close space with others around us. Therefore, contagious viruses are easily transmitted this time of year from person to person. However, there are many precautions we can take to help limit our exposure and protect ourselves from falling ill. These tips are good ALL YEAR ROUND but are of upmost importance right now. Read below to arm yourself with my science-based tips to support your immune system during cold and flu season. My advice will help you avoid getting sick and will help fuel your days for productivity and exercise as well!
1. Get enough sleep
I know we all have a lot on our minds- work, family, health, friends, responsibilities, etc. and it is well-known that feelings of stress and anxiousness can prevent us from a restful slumber, but sleep is ESSENTIAL to immune support. Lack of sleep decreases the production of antibodies that fight infection in the body. Without enough sleep, your immune system will suffer. Most adults and older children need 7-9 hours of sleep per night. Arrange your daily schedule so that you have an earlier bedtime before early rising for days with morning calls in a different time zone or early morning work outs. On the other hand, if you have a later start to your day and work into the later hours of the evening, then you’ll want to structure your sleep to accommodate this. Sleeps aids can help. You can play white noise from your phone in your room to drain out noise from other family members or roommates, or noise from outside your bedroom window, in order to successfully snooze. Utilize black-out curtains to shut out pesky light from the moon, sun or streetlights. Shut off the TV (and other blue screen devices like your phone, tablet, and computer) one hour before you intend on going to sleep. Ditch the afternoon caffeine and opt for decaf to prevent interference with falling asleep. Consider taking 2.5-5 mg melatonin, especially if you’ve recently traveled from a different time zone or if you work night shifts. It can be difficult to get a good night’s rest with so much going on, but it’s worth it to protect yourself!
2. Get plenty of vitamins and minerals from healthy foods
Though it can be tempting to dig into foods with empty calories when you’re feeling stressed or run down, it’s important that we don’t skimp on the foods that provide us with vitamins and minerals that our bodies NEED to support a number of processes, but most notably, immune function. There are tasty ways to include more fruits and vegetables into your day!
Combine ½ cup frozen berries with ½ a banana, yogurt and water into a blender for a fruit smoothie.
Add a can of crushed tomatoes, a can of beans (drained and rinsed) and a bag of frozen vegetables into a heated pot of broth for soup.
Add one chopped apple and cinnamon to a bowl of plain oatmeal.
Freeze pureed peaches and raspberries into molds for fruit pops.
Add spiralized zucchini to angel hair pasta, drained and rinsed cannellini beans, and lightly sauteed spinach and tomatoes for a pasta dish.
Mix melting frozen fruit into plain yogurt for a snack.
As a Dietitian, I promote "food first" as a means to get the nutrients your body needs to stay healthy. Eating a balanced diet with the recommended amounts of nutrients will help maintain regular immune function at any time during the year. Vitamins A, C, and E, and minerals like zinc, all play a role in immune system function. There is no need to take supplements if you eat a balanced diet, so include these foods in your daily diet for essential nutrients that support your immune system. Studies show that only 10% of adult Americans are getting the recommended number of daily fruits (2 cups/day) and vegetables (2-3 cups/day). Now is the time to look at your diet and make sure you’re getting in what you need! Your body actually prefers to get nutrients from whole food forms versus from supplements. Unless you have a proven deficiency, look to food first for these key nutrients that support immune function.
Sweet potatoes, carrots, red bell pepper, dark leafy greens (like kale and spinach), apricots and winter squashes for a dose of beta-carotene (Vitamin A)
Citrus fruits like oranges, grapefruit, mandarins, pineapple, lemons and limes, as well as peppers, strawberries, kiwi and papaya are all high in vitamin C
Nuts and seeds can pack in vitamin E in small convenient portion sizes
Lean chicken and turkey, fish, beans, seeds and nuts for zinc
3. Protect with probiotics
Did you know your digestive system plays a role in immunity? It’s true! Probiotics promote gut health and an ideal environment for the optimal balance of good and bad bacteria in your digestive tract. Naturally fermented foods, like sauerkraut, pickles and yogurt, are rich in probiotics and are tasty ways to support your gut. Add these items to your meals throughout your day.
4. Wash your hands, and then wash them some more
Think of everything you touch in just an hour of your day- keypads, remotes, buttons, touch screens, handle bars, railings, doors, chairs, your phone, your shoelace that dragged on the ground, the dining table, menus, and the list goes on and on. Take every chance you can to wash your hands with soap and water. Make it a habit to effectively wash your hands before eating anything (ie. meals or snacks, and even before eating foods from a wrapper) and after using the bathroom. When out and about, bring a bottle of hand sanitizer with you, but do not use this as a substitute for water and soap throughout the entire day, and especially if your hands are visibly dirty. The Centers for Disease Control (CDC) recommends washing hands with soap and water (for at least 20 seconds, or two rounds of the "Happy Birthday" song) whenever possible because hand washing reduces the amount of all types of germs and chemicals on hands. But if soap and water are not available, using a hand sanitizer with at least 60% alcohol can help you avoid the spreading germs to yourself and others.
5. Use disinfectant wipes
Certain viruses and bacteria can live on hard surfaces for up to 24 hours (some, even longer). At home, wipe down surfaces daily – especially your bathroom counters, kitchen counter and food preparation area, work desk, eating area, and doorknobs. When traveling, pack travel disinfecting wipes to quickly wipe down the steering wheel of your car, as well as the remote control, coffee maker, light switch and faucet in a hotel room, or the key pad of your lap top.
6. Drink lots of water
In the cooler months, it can be easy to deprioritize frequent water refills and hydration since we don’t have the intense heat and sweat as a constant reminder. Adequate water intake will prevent dehydration and support several bodily functions important for feeling good, like digestion and energy levels. If you’re not a fan of plain water, try water with fresh or frozen fruit, naturally flavored seltzer water, or herbal/caffeine-free teas.
7. Get your flu shot
Protecting yourself against the flu is important for everyone. Think of all the things that expose you to large crowds in a limited area or space - office work, mass transit, travel, parties and social gatherings, errands like grocery shopping, visiting your doctor for health checkups, school visits for your children, etc. The list goes on and on. Though we may not always know when and how certain viruses spread, the flu is one topic public health officials are very well-versed on with years and years of supporting research. The flu shot is available in doctors’ offices, select pharmacies, flu clinics, and even in some corporate medical clinics. Be sure to reach out to any one of these for more information.
8. Social Distancing
When there is an outbreak in illness, avoiding crowds and closed in spaces is ideal. It is inconvenient and burdensome for many, but it will undoubtedly reduce the spread of the virus overall, and it will lower your risk of contracting the illness as well. When bunkering down at home, set up a comfortable work space free of distractions. Ensure you have the right connections and devices to maintain work correspondence in a virtual setting. Reduce voluntary travel as much as possible and postpone social events to a later date. On the upside, having more time at home cuts commute time. Plan to get outdoors for a walk, fit in a work out, and try some homemade recipes for meals and snacks to vary things up a bit. Make time for more family meals and distraction-free eating when possible.
These tips for staying healthy during cold and flu season can set you up for protection and wellness all year long! Even when we take ALL precautions, we can still get sick. When you’re feeling ill with a fever or symptoms of body aches, chills, and generally worn-down, seek out a medical assessment and avoid encountering others. Speaking with your doctor will lead you to personalized treatment or management plan to get better. Staying home from work and stepping out of social gatherings until you're well again will help prevent the spread of the virus to others around you.
Disclaimer: If you are immunocompromised or have any concerns regarding an impending or recent illness, you should discuss your needs and risks with your doctor. It is always important to take the necessary precautions to prevent the spread of illness and disease.