Every winter, not only do I get sick…but my kids bring germs home from school. Then it becomes a vicious cycle with the whole family sick in turns.
When you suffer with cold symptoms throughout the winter, your problem could be related to a weakened immune system. I know with me, I “think” I am SUPERMOM..but, with my busy lifestyle, job, kids,and running around…I get and feel run down very quickly.
So, last winter I decided that none of us were getting sick!!
And, to my surprise….this is the second winter with no sickness.
Take charge of your immune system with some simple lifestyle changes & good habits. That’s what we did. Here are a few of our simple steps to a healthier lifestyle while boosting your immunity that have worked for me and my family.
Rest, Relax, Meditate
Getting enough sleep is incredibly important to maintaining the health of your immune system. The CDC reports that somewhere between 50 million to 70 million American adults suffer from sleep disorders like insomnia.
According to WebMD, studies show that sleep deprivation lowers T-cell counts—the very cells responsible for the body’s immune response to ward off cold and flu viruses. All of this weakens the immune system & increases your likelihood of contracting a cold.
Your body uses sleep to recharge. Give your body the time it needs to regroup from the day’s events by taking time out for relaxation or meditation each day. Clear your mind of the day’s stresses. Turn down the volume on the TV or radio—better yet, turn off the noise entirely. Follow a consistent nighttime routine to help ease your body into rest mode.
Eat a Balanced, Nutrient-Rich Diet
Vitamins & minerals are essential for bone health, great skin, hair & vital organ functioning. Experts estimate that poor dietary habits contribute to 310,000 to 580,000 deaths among U.S. adults each year—especially when combined with a lack of regular exercise.
Fruits & vegetables are regarded as immune-boosting foods and are typically low in calories, but packed with fiber & nutrients that your body needs to ward off disease. I love vegetables such as kale, broccoli, lettuce and cabbage which support your liver & immune function by boosting the liver’s ability to flush out toxins.
My family LOVE avocados. Avocados support adrenal function and health, and keep your immune system happy. Avocados contain essential amino acids, antioxidants and healthy fats.
When it comes to fruits, again, we have no problem here…and cannot get enough! Choose fruits & vegetables with rich colors, such as deep purples, reds, oranges, yellows & greens.
Here is an interesting fact, I just found out about. Black currants contain compound anthocyanosides, which promote blood vessels that have protective properties against forms of retinal damage in people with diabetes. It is also helpful for promoting night vision. They are rich in vitamin C (they contain 5 times the amount in an orange), making them a powerful immunity booster. I will be buying some today.
Zinc and selenium are two minerals classified as antioxidants. You’ll find them in foods like tuna, red meat, poultry, nuts and grain products.
Harvard Health Publications, which is an interesting site with health and medical news, names the following vitamins and minerals as immune-boosters:
Vitamin B12– I like the Garden of Life Raw B 12
Vitamin C– I take Garden of Life Raw Vitamin C
Vitamin D– I highly recommend the Nordic Naturals ProOmega + D3
Vitamin E– again, I suggest Garden of Life Vitamin E
Oregano oil– cant say that I take this, but we all should. It helps improve your gut health & eliminates bad bacteria
Probiotics– one that I love is Dr. Ohirra’s which has 12 strains of lactic acid bacteria, helps support your overall health and digestive system.
Prime One– I cannot live without this product. It contains Adaptogens that provide immune support. I also have more energy since taking this product.
Fuel Your Vital Organs with Plenty of Water
Your body is mostly made up of water, and proper hydration improves blood flow—allowing your body to deliver more oxygen-rich blood to your vital organs and help flush out toxins.
Water is necessary for proper kidney function. It’s your kidneys that hold the primary responsibility for removing waste and toxins from the foods and beverages you ingest. You can’t over-hydrate your kidneys.
Water keeps your skin looking healthy and your body temperature regulated. That means your skin can better protect against germs and airborne bacteria.
Try to consumer 64 ounces of water daily. If I can, so can YOU!
Regular Moderate Exercise
There are a few ways exercise works to boost immunity. First, the activity and the extra air you’re consuming helps to flush out bacteria from the lungs—and even cancer-causing toxins by increasing your urine and sweat output. It also decreases the production of stress hormones. Because stress contributes to illness, this factor alone helps keep colds and viruses at bay.
These lifestyle changes may seem basic, but they provide a strong immune foundation. It does not take a lot of time or effort to boost your immune health—just a few small changes to your daily habits can lead to a healthier & longer life.