It comes every year: the inevitable wave of illnesses popping up among friends, family, and coworkers. They don’t call it cold and flu season for nothing! Luckily, while a spike in these viruses is expected every winter, it doesn’t mean that you have to fall victim to them. Of course, there’s no way to guarantee that you won’t catch a little cold or come down with the flu every now and then, but there are ways to keep your immune system strong so that you can stay as healthy and protected as possible this year.
To get some of the best immunity-boosting tips you can follow every day, we spoke to Norman B. Gaylis, MD, of Rheum Care. He told us that some of the best things you can do to keep your health in tip-top shape is stay hydrated, exercise get plenty of sleep, and maintain a balanced diet. Learn more below!
1. Stay hydrated
We're sure you hear it all the time, and we don't want to sound like a broken record here, but seriously: hydration is everything when it comes to your health. And Dr. Gaylis agrees, noting that sipping on that water bottle is especially important when it comes to protecting your body from infection. "Our bodies need to stay and remain hydrated to work at their optimum levels," he says. "When we are not functioning at our best, we become more susceptible to viruses and illnesses." That means one of the best things you can do this cold and flu season is make sure you're drinking water and staying hydrated—so simple!
2. Rest up
Another factor that can't be underestimated when it comes to your health is sleep. Dr. Gaylis urges readers to "get as much sleep as possible," because "when you are well rested, you are naturally in a better mood, are more active and have good energy levels," all of which can help you stay healthy and protected from viruses this winter. However, getting enough sleep can be difficult during such a busy time, especially if you're traveling. He offers some advice in that area: "If you are traveling and changing time zones, try to sleep as soon as you can to fight jet lag." Got it!
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3. Get exercise
Even though the cold can make it difficult to get up and moving, exercise is still essential to your wellbeing and your immune system. "Exercise is critical," Dr. Gaylis confirms. "I recommend doing exercise at least a minimum of 30 minutes a day, and if possible, outdoors." Of course, when temperatures are freezing, there's nothing wrong with a little at-home routine to get your blood flowing. Just remember not to overdo it; don't exhaust yourself, as this can also put you at risk of health issues. "Too much exercise is not good and one should not exhaust the body," Dr. Gaylis reminds us. Just find your sweet spot and stay active enough to feel good and energized!
4. Eat healthy (limit alcohol and large meals)
What you put into your body is another major aspect of your health that plays a role in your immunity. While certain foods (such as those rich in Vitamin C) can help give your immune system a boost, it's also important to avoid things that can take a toll on your health. In general, processed foods filled with refined carbs and sugar are never a good idea. Dr. Gaylis tells us that staying away from large meals "so that your digestive system is not overtaxed" is another major tip, as optimal gut health is essential to your immune system. Additionally, he says you should "avoid drinking alcohol or keep it to a minimum" because "alcohol can suppress the immune system." We know—there's so much alcohol at all those holiday parties, but limiting your intake can do wonders for your health.
The bottom line
Of course, there's no sure-fire way to avoid viruses completely; despite your best efforts, you may end up with a cold. However, keeping your immune system as healthy as possible by following these tips is the best way to decrease your chances of that happening as much as possible. Additionally, don't forget you should always follow those basic health tips you're reminded of all the time: wash your hands frequently, stay away from anyone who's infected, get your flu shot, etc. If you follow these best practices along with ample rest, hydration, exercise, and nutrition, your health should be in as good a shape as possible this cold and flu season.
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