As the snow sticks to the ground, and our breath becomes visible in the cold air, it’s time to pay attention to our immune systems! Winter can be a challenging time to stay healthy, due to flu and cold viruses on the rise! Since no one is hanging around outside, all of us love to bundle up indoors in close proximity, which equals closer proximity for germs! Also, research suggests that cold, dry air can affect our immune response, particularly in the nasal passages. The nasal passages are the main entry point for many respiratory viruses, so this could be affected by the cold dry air, or even the blasting heat as well.
Given this information, we need to reflect on the precautions we can take to keep ourselves, and everyone around us safe and sound for the winter! In our golden years, it's more important than ever to give our immune systems a little extra tender loving care!
Pinpoint any seasonal allergies or serious allergies you have
While allergies themselves don't directly cause colds or the flu, those pesky symptoms like a stuffy nose or scratchy throat can take a toll on your immune system. This can make you more susceptible to other illnesses like sinus infections or post-nasal drip.
For example, if you are allergic to dust or certain particles within heating systems that are blowing around in your home, it could cause an allergic reaction. Another common allergy symptom is asthma, that can lead to coughing and inflamed lungs! Allergies weaken your immune system, which can let other nasty viruses in when you least expect it! So, make sure you have allergy medicine catered to you, any inhalers you need, and an EpiPen for any life-threatening allergies present.
Nourish your body
A lot of foods have natural vitamins and minerals that boost your immune system! Nutritional foods such as fruit, vegetables, whole grains, eggs, and lean protein can help increase your overall well being with natural vitamin C, Vitamin D, and Zinc! This also calls for limiting the amount of processed foods and sugars you consume. A lack of nutrients can weaken your immune system. Try to consume whole, unprocessed foods as much as you can
Take Vitamins and Supplements
For an increase of needed vitamins, such as Vitamin C, take vitamin supplements! Vitamin C supplements come in all shapes and sizes, such as powder you can pour into a drink, lozenges, pills, soft chews, and more! The same concept goes for multivitamins, which you should also be incorporating into your daily routine. Vitamins are very versatile and can cater to your needs!
Stay Hydrated
Staying hydrated is crucial for immune function and overall health. Drinking plenty of water will not only help you feel more motivated, but it will also help your body fight against germs and pathogens better. Winter is also the perfect time for comforting food and beverages, such as herbal teas, and broth-based soups. These substances are great for nurturing your body and also keep you hydrated. More forms of natural vitamins that can hydrate you are juices and milk! Milk can make your bones stronger, which can help you feel more motivated to move around and exercise; this is another important factor to immune system health!
Move your body!
Regular exercise is like a tune-up for your body, and that includes your immune system! When you exercise, your heart pumps faster, increasing blood flow throughout your body. This improved circulation helps immune cells move around more efficiently, allowing them to quickly reach and fight off infections. Along with that, exercise is known to alleviate stress hormones; it triggers the release of endorphins, which are natural mood boosters. Chronic stress can weaken your immune system, so finding healthy ways to manage stress is important. Walking, swimming, chair yoga, and gentle stretching can be a great way to exercise daily!
Prioritize Sleep
When you sleep, your body has to recharge and repair itself. If you don’t give your body enough time to rest and recover from your day, it’s going to perform worse. When you don't get enough sleep, your body produces fewer protective proteins and other protective cells, making you more susceptible to getting sick. Also, when you are well rested, your body is better equipped to manage stress hormones like cortisol. High levels of cortisol can suppress your immune system, making you more vulnerable to illness.
Overall, your body is your temple, and so important. Even something as simple as staying up late in the winter can be a sacrifice to your physical well-being! Use these steps to reflect on your daily routine; stay safe, warm, and comfortable this winter with these Helping Hearts at Home tips!
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