10 Natural Ways to Stay Healthy this Season
Benjamin Franklin famously said, “an ounce of cure is worth a pound of prevention.”
As we move into the upcoming cold and flu season I think this adage is more true than ever. Simple lifestyle and dietary habits still go a long way in decreasing your risk for cold and flu.
Here are a few of my favorite tips:
Wash your hands. I recently saw a sign that read “wash your hands like you just chopped jalapeños and need to put your contacts in.” I think that’s a pretty good rule of thumb.
Eat the rainbow. Phytonutrients are the chemicals in plants that give them their deep colors and powerful antioxidant capabilities. The more the better.
Reduce alcohol and sugar. I know, that’s not the most fun advice you’ve ever received but alcohol dehydrates your body and both sugar and alcohol can suppress your immune system, making it even harder for your body to fight off infections.
Optimize vitamin D. Lot’s of research is being done on vitamin D and immunity right now. A level of 50-80 nl/dL is optimal for most people. Food sources include Cod liver oil, egg yolks, and fortified milk are some of the most potent dietary sources, but getting enough from your diet alone can be difficult. Most of us will benefit from a supplement of about 2000-5000 IU/day. Vitamin D is a supplement where more is not always better, so make sure you know your levels.
Reduce your stress. Stress is a known immune suppressant and it’s never a bad thing to have a few go-to strategies for stress reduction.
Prioritize quality sleep. Forever and always my favorite prevention and cure for almost everything life throws at you. Well, that and a cup of tea.
Move your body. Aerobic exercise helps to give your body a natural immune boost and you’ll almost never regret taking a few minutes to move your body. Let’s make movement breaks the new smoke break. Remember the non-smoking section in restaurants?! I’m glad that’s not still a thing.
Stay hydrated! Drinking 1/2 your body weight in ounces is a good goal. Even when it’s cold outside your body still needs water.
Supplement with immune boosting herbs and supplements. I’m a big believer in food first but there are a few herbs and supplements that I like to keep around this time of year. Echinacea, Elderberry, zinc, vitamin C, Rhodiola and reishi are a few favorites. I’ve included a link to my online apothecary if you’re looking for quality supplements.
Mix up a batch of fire cider. Fire cider is a traditional immune-boosting health tonic made from fresh horseradish, ginger, garlic, onions, cayenne pepper, apple cider vinegar and honey. It’s sweet and spicy and a tasty way to protect against cold and flu symptoms.