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As we get into the colder months, illnesses like colds and the flu become an even bigger threat. While historically a stuffy nose and sore throat were commonplace and nothing major to worry about, with the added pressure of COVID-19, even the slightest tickle in your throat can be stressful and scary. This is why it’s important to keep your immune system strong now more than ever—investing in your health is the best way to prevent illness, and in turn, spreading it to others.
What exactly is it about the colder temperatures that leave us prone to illness? "I think that most people get sick during the colder months because they continue to feel the stresses of everyday life, but they no longer have the outlets that they have in the warmer months, and they are also confined inside with other people who may be sick.” says Liz FitzGerald, a certified yoga instructor and the wellness expert behind Daygold.
The best way to promote a strong immune system is to lead a healthy life, and that requires a balance of diet and lifestyle. FitzGerald recommends things like getting fresh air (even when it’s cold) and exercising. Ultimately, our immune systems are suppressed in the face of stress, so finding things that are relaxing and energizing to you are key. Additionally, eating foods that are nourishing and support the immune system is crucial. Here are some of the best foods to eat this winter to keep your immune system in check.
Blueberries
Blueberries are rich in antioxidants, particularly one called anthocyanin, a flavonoid that has immune boosting properties—one study in 2016 found that anthocyanin directly supports the respiratory system’s immune defense. Some research has also found that a diet rich in flavonoids decreases your likelihood of getting an upper respiratory infection and common cold.
Turmeric
Turmeric is a popular spice in cooking—while it’s delicious in any curry dish, it has also been used for centuries for its medicinal properties. One of turmeric’s main compounds is curcumin, which is the main ingredient its health benefits come from. One 2017 study found that curcumin has both anti-inflammatory and antioxidant properties. Try cooking with turmeric or adding it to espresso with milk and sweet spices to make a warm, delicious latte.
Green Tea
As the weather gets colder you may want something warm to drink, so green tea is the perfect option to stay warm and healthy. Like blueberries, green tea is rich in antioxidants and flavonoids which, as stated previously, can reduce the likelihood of catching a cold. On top of that, it is a more hydrating way to get caffeine than coffee. Hydration is key for staying healthy, as it’s necessary for almost all functions in the body. Try swapping out your morning coffee for green tea a few times a week to reap its benefits.
A healthy life is all about balance—finding ways to manage your stress, exercising regularly, getting outside, and eating nutritious foods are all important pieces to the puzzle that is your health. Keeping your immune system strong is one of the best long term investments you can make in yourself, so that you can stay strong and ready to take on the colder months.
