3 Ways to BEAT The Flu This Winter
Cold and flu season is officially underway. If early numbers are any indication, we’re in for a doozy.
The building flu wave is gathering speed about a month earlier than usual. That’s typically a sign that infection numbers could be especially high this year.
One possible reason for the uptick in cases is that isolating, social distancing, and wearing masks over the past two years has dramatically reduced our exposure to influenza.
As a result, we could have ended up with reduced immunity to the latest strain.
Of course, the mainstream’s answer is always the same: get a flu vaccine.
My answer is much different…
Help your immune system help itself, instead.
You don’t have to feel like a sitting duck. You have everything you need to strengthen your defenses against this season’s fast-spreading flu AND the common cold.
These three simple tips could help you stay healthy all fall and winter long.
- Get good sleep.
Don’t overlook the importance of a good night’s sleep. One study found that people who slept less than seven hours per night in the weeks leading up to their exposure to a cold were less likely to be resistant.
In other words, less sleep equals less a higher risk of droplet-spread diseases like colds and flu.
There’s a good reason for this. Cytokines, the proteins your immune system uses to target infections, are produced and released while you sleep
- Load up on vitamin C.
Plenty of nutrients can help bolster your immune system’s defenses, but for now I’ll focus on the powerhouse vitamin C.
Vitamin C promotes the multiplication of lymphocytes, which help fight off foreign invaders. It also allows neutrophils to destroy harmful microbes.
Because your body doesn’t produce vitamin C on its own, you’ll need to prioritize eating vitamin-C-rich foods (like citrus fruit, spinach, and peppers) or taking a vitamin C supplement.
- Reduce stress.
Reducing stress is always easier said than done, especially as we enter the “busy holiday season.”
But it’s worth trying to cut back on the chaos because it suppresses your immune system.
Stress causes the release of cortisol, which prevents white blood cells called T-cells from proliferating and getting messages from your body.
Cortisol also reduces an antibody called secretory IgA, your first line of defense against invaders.
But one particular stress-busting activity—meditating—has been shown to boost levels of IgA. You can download an app to your smartphone to help you get started.
Other stress-relieving activities include exercise, yoga, laughing, or spending time with friends.
P.S. Including certain key foods in your daily diet can strengthen your immune system no matter what time of year it is. Click here for the details on 5 IMMUNE-BOOSTING foods that pack a huge health punch.
SOURCE:
Frye, H. (2022, October 30.) “3 Habits to Start Now for a Healthier Cold and Flu Season.” MBG Health. https://www.mindbodygreen.com/articles/habits-to-to-start-now-for-healthier-cold-and-flu-season
