Wash Your Hands. It sounds basic, but it’s an important reminder. The Center for Disease Control and Protection claims that keeping your hands clean is one of the best ways to fend off infection. They also recommend that you wash your hands with soap and warm water for 15 – 20 seconds, or about the length of time it takes for you to recite your ABCs.
Sleep. You can’t overestimate the importance of sleep. Adults need anywhere from six to ten hours of sleep each night, and spending enough time getting your beauty rest will help stave off sickness. Getting enough sleep has also been linked to weight loss, so hit the hay on time and let yourself sleep in every now and then. You’ll thank yourself for it in more ways than one.
Reduce Stress. Study after study has linked chronic stress with a reduced ability to fight off infection. Short term stressors have been shown to temporarily rev the engine of your immune system, but constant stress eats away at your immune system and increases your vulnerability. Find ways to eliminate stress from your body and incorporate it into your daily routine. The time you take decompressing will help you feel better, and may even increase your productivity because of the time you would lose if you were sick.
Get Out in the Cold Every Now and Then. Exposure to the cold stimulates the thyroid, and even though the weather might be hard to handle, seeing a little natural light helps to fend off winter depression (e.g. Seasonal Affective Disorder). Getting outside also gives you relief from stuffy filtered air, recirculated germs, and the other environments that breed the sickness of the season.
Work Out. Exercise mobilizes your infection fighting T-cells in impressive ways. A recent study of more than 1,000 adults found that people who exercised at least five times per week had 43% fewer upper-respiratory infections than those who are sedentary. Those who reported being in good shape were also more equipped to battle sickness. Physically fit individuals were 46% less likely to fall victim to infection than their out of shape counterparts.
Eat Your Fruits and Vegetables. Integrate fruits and vegetables into your diet regularly, replacing a bag of chips with a bag of carrots or other healthy snack. If you’re worried about shopping for vegetables and then just watching them spoil because you haven’t used them all, try planning meals ahead so you know you’ll eat what you buy.
The nutritional content of this decision will help you immensely, especially if you choose your produce wisely. Dark colored produce tends to be higher in plavonoids, polyphernols and other antioxidants, which may boost your immune system and keep you at your strongest through winter.
Get Your Herbs and Vitamins. A recent article from Harvard Medical School’s Health Publication isolated Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, and Zinc have all been known to help boost your immune system. The same article also highlighted Aloe Vera, Estragalus membranes, Echinacea, garlic, ginseng, licorice, and probiotics as supplements that have been known to help people fend off sickness.
Cut Out the Sugar. As wonderful as it may taste, refined sugar is as bad for your immune system as it is for your weight and energy levels. You don’t have to cut sugar out of your diet entirely, but moderation helps. You can also try eating healthy alternatives like fruit, agave, and stevia to satisfy your sweet tooth.
Hydrate. Proper hydration is important to just about every aspect of your life. Dehydration is linked to headaches, chapped lips, and other issues. Hunger can be a masked form of dehydration, so getting enough water can also help you lose weight. Remember that if you’re thirsty, you’re already dehydrated and be sure to drink at least 8 cups of water daily. If you’re a runner, you can use this hydration guide to make sure you’re hydrating properly.
Listen To Your Body. Perhaps the most important part of staying healthy is listening to your body and recognizing your needs. It sounds simple, but it’s very important and will lead to a healthier and happier life.