Did you know that 70-80% of the immune system is found in the gut? It is!
As we enter into the peak of cold and flu season – December through February – there are a few things we can do to help boost our immune system. Here are your 3 tips:
- Manage stress. This one is a big one and is easier said than done. I recommend keeping a few stress management techniques in your “mental health toolbox” to help with stress. My favorite stress-reducing activities include: 4-7-8 breathing – for the moment you need a breather, have tingles in your hands, and you’re feeling overwhelmed; tapping – for when you’re feeling anxious and need to calm down; and the 5-4-3-2-1 method – to ground yourself during high anxiety and stress. Each stress-inducing incident will be different, so practicing each of these techniques when you don’t need them will help you prepare for when you actually do need them.
- Support your body with nutrients. Micronutrients that are great for supporting the immune system include Vitamin C, Vitamin D, zinc and selenium. Food sources for each of these are as follows: Vitamin C: bell peppers, kale, broccoli, strawberries and oranges. Vitamin D: cold water fish such as mackerel and salmon as well as egg yolks. Zinc: oysters, pumpkin seeds, ginger root, split peas and almonds. Selenium: Brazil nuts, oats, Red Swiss chard and garlic.
- Get enough sleep. Adults are recommended to get at least seven hours of sleep each night. Sleep is restorative and essential for the immune system, and without an adequate amount of sleep, your immune system is lowered, leaving you more prone to infections such as the flu, the cold and even the stomach virus. Tips for a restful sleep include creating a sleep hygiene routine. This includes reducing blue light activity 1-2 hours before bed (blue light sources come from iPads, cell phones and TVs), drinking a calming herbal tea such as chamomile, using aromatherapy such as lavender essential oil in a diffuser, and aiming for a consistent bedtime between 8-10 p.m. each night.
I hope you found these tips useful and can integrate them into your daily routine to optimize your immune system and overall health. Take care!
