Photo Credit: Alexandro Espinar
First of all, you may be surprised to learn that there is not actually a flu season. I mean that in the sense that our bodies don’t suddenly decide that “it’s winter, we’re giving up on you for a while.” We see more sickness around the change of season because of compromised immune systems. This happens for a variety of reasons and includes low exposure to sunlight (your body gets less Vitamin D), less exercise (we tend to be way more sedentary when we can’t go outside), loading up on bad holiday foods, and drinking less water because we don’t feel as parched as we do in the summertime.
But you don’t HAVE to get sick. In fact, many patients have been telling me lately that after following some simple guidelines and getting treated regularly they either haven’t gotten sick the past few winters, or have gotten over sicknesses very quickly.
So, what can you practically implement into your lifestyle to improve your immune system? Here are six important things to do this winter to help you stay healthier longer.
1. Cut the sugar. I get it. Sugar season lasts from Halloween to Valentine’s Day and is hard to avoid. But it’s also not a shocking coincidence to see that is when the rate of sickness tends to be highest. Having a treat occasionally at the holidays is fine. Having treats constantly, like daily cookies and pie at the office, can become a problem, not only for your waist line but also for your immune system. It’s okay to enjoy your favorite holiday traditions. But cutting it down to the actual holiday will significantly reduce your chance of getting a cold/flu/virus/etc. Why? Because sugar actually PARALYSES your white blood cells. You know, the guys that do the fighting of infections/viruses for you. So, if they can’t do their work, you get sick!
2. Drink plenty of fluids. Here in the Midwest we don’t drink enough water when it gets cold. When we’re cold our first thought is not “let me pick up a nice, refreshing glass of aqua.” Hey, if that is what you’re thinking, you’re a cut above the rest. Our mucous membranes protect us from incoming viruses/infections/flus. So, when those guys dry out (due to lack of humidity in the air) you are WAY more likely to get sick. So, it’s important to stay hydrated. And, yes, getting a humidifier can also be a great asset.
3. Find ways to move. I know we all want to hibernate when it gets this cold. I know I do. But finding ways to move, going to the gym, bundling up and even taking a short walk (when temperatures are reasonable) can go a long way in keeping you healthy. If you are sweating your toxins out, you will support your immune system and be able to stay healthy.
4. Alter your dietary regimen. I see this with patients all the time: you get away with eating certain foods during the summer months but aren’t so lucky in the winter. With my patients (and in my own personal life) I work on changing diet to fit the increasing demands and stressors of the season. This can include specific muscle testing to see what’s best for you over the course of a few days, weeks or months. Making sure your digestive tract is working well is imperative for a healthy immune system. My other blogs explain how to naturally address digestive health.
5. Stress reduction. First of all, winter and thermal stress IS a stressor. And don’t discount the fact that we tend to experience more stress around family issues during the holidays! By doing stress relief techniques, such as simple breathing meditation, you will also help to boost your immune system. Research demonstrates that prolonged increased stress can negatively impact our immune system. Even if you don’t “FEEL” stressed, you might have stress in your life. Regular routines of journaling, meditation/prayer, spending time with your loved ones, recharging alone (for those introverts among us), etc., will go a long way to keeping you healthier AND saner around the holidays! In the office, I do a technique called Neuro Emotional Technique (NET) which helps people work through their underlying stressors or emotions. This is beneficial if you’ve had a history of mental/emotional struggles, anxiety, depression, etc., which can be prone to come up again during the harshness of winter or during family events at the holidays. In a previous blog I’ve outlined more about Neuro Emotional Technique. I’ve also written about the impact of stress on the body.
6. Vitamins/Herbs/Homeopathy. There are a lot of great nutrients/vitamins that I test my patients for every time the weather turns which helps them stay off the path of sickness. For example, herbs such as garlic, echinacea, licorice, and a number of adaptogen herbs are incredible for supporting the immune system. Supplements such as Vitamin A, C, D, Zinc, digestive support, adrenal/thyroid support and many others go a long way in helping people feel and stay healthier. Of course, it is important to work with a provider on getting proper dosages and types of these supplements. Not everyone needs the same thing. So, just because your sister-in-law, neighbor or your best friend is on something, doesn’t mean that it’s good for you. I’ve written before about the importance of quality supplements and when to take supplements.
If you have more questions on how to best support your immune system through the winter months, don’t hesitate to reach out. If you are getting sick more than once a season, or even getting sick at all, you will likely need some form of immune support. The best way to keep the holiday season happy is to stay healthy!
If you are interested in further addressing this topic, please feel free to reach out and schedule an appointment. Dr. V is a Chiropractor and Functional Medicine Doctor in Elmhurst, Illinois who evaluates patients from the inside out, focusing on areas including hormone imbalance, digestive health, anxiety/depression, autoimmune disease, and many others.