SELF CARE TO BOOST YOUR IMMUNE SYSTEM THIS HOLIDAY SEASON

It would be nice if we could do that one magic thing to ensure we don't get sick.  The immune system is, as it's name suggests, a whole system which makes it hard to definitively conclude that we can do things do improve it.  While we can't completely avoid coming down with a sickness, studies show living a healthy lifestyle goes a long way in keeping the balance and harmony of our immune system.  Let's look at some immune system boosting options for this holiday season.      

Exercise to boost immune system

Physical activity is always beneficial to the body.  It's part of remaining a healthy human being.  Our bodies are made to move and that alone is reason to use them.  When looking at exercise as an immune system booster, getting the positive effects from it may not require as much as you think.  Exercising with a moderate level of exertion 3 times a week can give your immune system the boost it needs to fight off infections and viruses.  This may include walking, cycling, swimming, yoga or a hike which elevates your heart rate for roughly 30 minutes.  For an easy guide, pick a pace that will make you sweat and increases your breathing moderately above resting levels. 

Holiday fitness

With the extra activities competing for our time during the holidays it can be a challenge to stick with an exercise routine.  Whether you have a regular exercise program or not, the holidays are the time to add exercise to boost the immune system.  Exercise manages stress and because stress will decrease the body's ability to fight off infection, taking extra care of your body during this time is golden!  Check out this blog post about Easy Ways to Add Exercise to Your Day.  Make sure you do SOMEthing for exercise during the holidays, no matter how small.

Foods to boost immune system

A well balanced diet is always a good idea but during the holidays it can be a big help in staying healthy.  Protein along with plenty of colorful foods in your diet will give your body the micronutrients needed for proper immune function.   

Proteins are the building blocks of our cells.  Protein is vital to build and repair body tissue and fight viral and bacterial infections.  Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds. 

Focus on eating colorful foods to get the vitamins and minerals that keep your immune system strong.  Here are some top picks for immunity boosting. 

• Citrus fruits - you need daily vitamin C for continued health
• Broccoli -  vitamins, minerals and packed with vitamins A, C, and E
• Garlic - recognized in fighting infections
• Ginger - decrease inflammation
• Turmeric - anti-inflammatory 
• Spinach - vitamin C, antioxidants and beta carotene
• Kiwi - folate, potassium, vitamin K, and vitamin C

Here is a good recipe to help increase your intake of vegetables and boost the immune system. 

Holiday healthy eating

During the holidays there is always more food than normal and an exorbitant amount of sugar available!  The cookies and sweets that show up around the holidays can leave us saying, "Ugg, I shouldn't have eaten that extra piece of pie."  While enjoying the festivities, remember to balance with good amounts of fruits and vegetables and drinking more water.   

Water to boost immune system

Staying hydrated is an important part of maintaining a healthy body with all systems running smoothly.  Brain function, organ function and digestion are just a few areas where efficiency relates to the amount of water we drink.  The more water our body has the better it can work for us.  A healthy immune system relies partially on water  to detoxify  and clear any foreign invaders or other waste materials.  

Even mild dehydration can contribute to headaches, muscle tension and digestive issues.  As a massage therapist you know well hydrated muscle tissue is your best friend when trying to accomplish a goal.  Tell your clients to drink, drink, drink.  

Recommended water intake

The recommended amount of water intake per day varies based on activity level but a general guideline is 72 ounces.   Many people consume caffeine daily and as a diuretic, it works against the overall water intake count for the day.  For every cup of coffee or other caffeinated drink, an additional 8 ounce glass of water should be consumed.  Alcohol works in the same way and rids your body of the water it needs.  Since alcohol is a diuretic and distracts the body from other health sustaining functions, it should be avoided to keep immunity high. 

Tip: During the cold winter months it may be more appealing to drink hot beverages.  Herbal teas are a healthy option and can be counted towards your daily water intake!  

Sleep to boost immune system

Sleep and the immune system have a direct relationship.  The importance of getting enough sleep isn't disputable when it governs every function of our body.   Consistent sleep strengthens the immune system, allowing for effective immune function. Conversely, lack of sleep can throw the immune system off.  According to SleepFoundation.org, not only does the overall immune system stay stronger but getting sufficient hours of high-quality sleep enables efficient response to vaccines, and less severe allergic reactions.  

Create good sleep habits to strengthen your immunity making sure your body has a chance to rest and recover.  Turn electronic devices to dark screen mode during night time viewing and some say to stay off screens completely one hour before bedtime.  Use the same routine each night in order to get ready for bed.  Your body will begin to prepare itself for sleep when the routine begins. 

Overall immune boosters

• Eat a diet high in fruits and vegetables
• Exercise regularly
• Get adequate sleep
• Minimize stress
• Drink alcohol in moderation
• Take steps to avoid infection, such as washing your hands frequently
• Don't smoke

Keeping our immune system high is important enough to try different things that may give us an edge in staying healthy during the holidays.  Eating well, exercising, getting enough rest and staying hydrated are all within our control.  

Until next time

Be fit, be strong, and do what you can to avoid getting sick.