Are you ready for winter?

Winter is coming and there’s much fun to be had, so don’t let cold and flu season take you down.  These 5 immune boosting tips will help you to stay healthy and active not only this winter, but though out the year.

• Take a Time-out
  • Long term stress weakens the immune system, so instead of burning the candle at both ends this holiday season make sure you have time to rest and relax.  Over committing to tasks and engagements it a sure-fire way to wear your immune system thin. (Psychological Bulletin)
• Exercise Daily
  • Your white blood cells fight infection, but without exercise they don’t get circulated enough to do their job.  This doesn’t mean you have to spend an hour a day at the gym.  A brisk walk for 30 minutes is enough to do the trick.  (Sports Medicine)
• Get Enough Vitamin D
  • You can get vitamin D from sunlight, from the foods you eat or by taking a supplement
  • Vitamin D is essential for modulating the immune system and your body’s stores become depleted as sunlight exposure decreases.  It’s no wonder that most people get sick in the season with the least sunlight.
  • Have you had your vitamin D checked lately? Vitamin D levels should be between 40 and 60 nanograms (ng) per mL. Supplementing at least 3,000 IU of vitamin D daily will get most adults into that range.
  • If supplement aren’t your thing fatty fish such as herring, mackerel and salmon contain a substantial dose Vitamin D.
  • “In a study of more than 300 Japanese children, those who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo.”  (Eatingwell.com)
• Eat Your Fruits and Veggies and Skip the Sweets
  • These superfoods contain fiber and other nutrients like vitamin C, vitamin A and zinc that are essential for healthy immune function.
  • Excess sugar intake (even in the form of fruit and fruit juice) hampers the ability of white blood cells to fight off infection (American Journal of Clinical Nutrition)
  • Don’t forget the garlic! This flavorful spice is also a potent immune system booster.
• Get Some Sleep
  • An inadequate amount of sleep is detrimental to the immune response. (Nature)
  • Whether you are getting inadequate amounts of sleep or if you are getting poor quality sleep, chances are your immune system is compromised
  • If you are not able to sleep readily and soundly your health care practitioner can help you find a solution.  Often times sleep medications are not necessary, just a few changes to diet and daily habits can make all the difference.