Our daily choices and habits can either support or stress our immune system. As we get through another cold and flu season lets take a look at the 4 main lifestyle factors that can help support a strong and healthy immune system.
4 Lifestyle Factors to fine tune
1. Sleep
Adults: aim for 7-9 hours a night. Get into a routine of going to bed at the same time each night to help regulate your adrenal glands' response.
Avoid blue light 2-3 hours before bed.
Consider pre bed activities to wind down from your day such as calming yoga, meditation, journaling, reading, warm bath or shower.
2. Exercise
Walking 20minutes a day 5 days a week has been found to boost immune cell production, which lasts up to 6 hours!
Prolonged exercise, longer than 2.5 hours, has been found to put more stress on the immune system and weaken its response.
Find activities that you enjoy and look forward to, don't compare yourself to others, and switch it up! (Don't forget to stay hydrated!)
3. Stress Management
Stress hormones help us to survive, however when we are in a constant state of fight or flight those hormones stick around at higher than needed levels leading to stress on our immune system.
Recreation or "Vitamin R" can help! Take time to yourself each day to process the mental load. Make a list of your favorite go to relaxation and self care techniques such as listening to your favorite podcast, playing video games, getting out into nature, taking a staycation.
4. Nutrition
Daily diet can boost our immune system or put more stress on it leading to more frequent infections and colds or lingering symptoms. (70% of the immune system is in the gut!)
Focus on whole foods for 80% of your meals.
Switch up the color of your fruits and vegetables so that you have a beautiful rainbow of options each day.
Stray hydrated with filtered water and herbal teas, which contain medicinal properties to support a healthy immune system.
Focus on pure forms of proteins such as chicken, fish, beans, legumes, nuts, seeds and avoid processed forms such as salami, canned and smoked meats, hot dogs, chicken nuggets.
Support your gut health with prebiotic rich foods from your fruits and veggies plus probiotic rich foods found in kimchi, sauerkraut, miso, kombucha, kefir, yogurt, tempeh, and natto.
Your Naturopathic Doctor can guide you in personalized recommendations to boost your immune system this cold and flu season and all year long! Call Remedy today to book your next appointment at (773) 820-7580.