The holiday season is right around the corner and for many of us, it is a time to connect with
family and friends but it is also a time that can be stressful. Stress is one of the many factors
that reduce our body’s immunity and make us more susceptible to cold and flu viruses.
As a registered holistic nutritionist, here is my holiday list of top 10 tips to help you boost your
immune system during the holidays and help you have a happy and most importantly healthy
holiday season.
1. Wash your hands thoroughly and often.
We all remember the constant reminder during the COVID pandemic to wash your hands.
Washing your hands is one of the most simple and effective ways of minimizing your exposure to germs. Whenever possible, use soap and running water to create a rich lather, then vigorously rub your hands together for a minimum of 20 seconds or the time it takes to sing one rendition of Happy Birthday.
2. Avoid overindulgence.
It is the holidays and it is often an opportunity to overeat and overdrink. Excess sugar, fats, processed and refined foods, caffeine and alcohol consumption all can put a strain on your body and weaken your immune system. Remember to eat and drink in moderation.
3. Maintain a balanced diet.
It is not easy to maintain a balanced diet during the holidays but by eating a variety of fruits and vegetables rich in vitamins and antioxidants, plus lean proteins, whole grains and healthy fats in your meals, you will not only feel better, your digestive system especially your microbiome will thank you. Your digestive system plays an important role in ensuring that your immune system is healthy, especially during stressful periods, like the holidays.
4. Stay hydrated.
Drink plenty of water throughout the day to help flush out toxins and keep your body
functioning optimally. Rule of thumb for every alcoholic and caffeeine drink, have a glass of
water
5. Get enough sleep.
Sleep is our best friend, especially as we get older. For many of us, getting enough sleep is not easy, especially during the holidays. Try to aim for seven to nine hours of quality sleep per night to allow your body to rest and repair. If you are someone who likes to nap, remember to nap for no more than 45 minutes before 3 p.m. Napping longer and later can have a negative effect on your sleep cycle.
6. Exercise regularly.
Exercise or movement of any kind is key to building our immunity. Going for a walk, taking a yoga or strength training class or modest shovelling can boost circulation and support immune function. Bonus – exercising with friends, as your happiness hormones, dopamine and serotonin, which further support your immune system.
7. Manage stress.
Sometimes it is easier said than done. The holidays can be stressful, so practice stress
reduction techniques like reading a good book, meditation, deep breathing or yoga to help lower stress levels.
8. Consider Immune-Boosting Supplements
Sometimes we are not able to get all the vitamins and minerals we need in our food.
Supplements can be a convenient way to ensure you’re getting essential nutrients to support your immune system. A few that are particularly known for their immune-boosting properties: -Vitamin C and D-Zinc and magnesium-Probiotics-Vitamin B6 and B12 Always remember to consult with your doctor or pharmacist before starting any new supplements to ensure they align with your individual health needs.
9. Stay informed.
Keep an eye on local health advisories and guidelines, especially during the holiday season, to make informed decisions about gatherings and travel.
10. Slow Down
Recent research on Stress Sickness highlights the importance of relaxation to improve immunity. (Cleveland Clinic, 2023) Try to make sure that this holiday season is about slowing down and appreciating the people we love and that means ourselves too. Start a tradition of
carving out some time just for you and the family. No rushing around and just hang out together. Make it your day!
Remember that no single lifestyle change can guarantee immunity against illnesses, but a combination of these practices can help support your immune system and keep you healthier
during the holiday season!
Happy Holidays!
-Kelly