As the holiday season fades away and the chill of winter lingers, it’s the perfect time to focus on fortifying your immune system to stay healthy through the colder months ahead
CREDIT: This is an edited version of an article that originally appeared on The Independent
Christmas may be over, but the cold, gloomy days of winter still hang around. January is notorious for bringing the dreaded New Year bug – immune systems are depleted, everyone is worn out and all those festive gatherings have left you exposed to a merry-go-round of germs.
While catching the occasional bug might be unavoidable, there are steps you can take to strengthen your immune system and reduce the chances of being surrounded by a pile of tissues until spring arrives.
Pass on the Wine
The holiday season is a time for indulgence but overdoing it with rich foods and alcohol can take a toll on your immune system. Excessive alcohol consumption not only disrupts immune responses but also affects the quality of your sleep, which is vital for staying healthy. Inadequate sleep can trigger increased inflammation, impair your body’s ability to produce antibodies and reduce the effectiveness of immune cells, which are crucial for fighting off infections. To help support your immune system, consider swapping out some alcoholic beverages for non-alcoholic or low-alcohol options.
Cut Down Your Sugar
It’s easy to find yourself reaching for sugary treats almost daily from late October through December. Before you know it, that once-occasional Toblerone becomes a weekly indulgence. However, too much sugar – especially from processed foods – can suppress your immune system by reducing the effectiveness of white blood cells, which are your body’s first line of defense against infections.
To keep your immune system in top shape, it’s essential to balance out these indulgences with nutrient-dense foods. Incorporate plenty of green leafy vegetables and fresh fruits into your daily meals. These are packed with essential vitamins, minerals and antioxidants that help strengthen your immune response.
Take a Break
Between wrapping up work deadlines, caring for family and squeezing in social events, December can leave you feeling completely burnt out. When you’re stressed and exhausted, your body produces more cortisol, a hormone that, when elevated for too long, can suppress immune function and slow down the body’s natural healing processes. This leaves you more vulnerable to catching whatever bugs are going around.
It’s crucial to carve out some time for yourself to recharge, even amidst the post-holiday chaos. Simple self-care routines can make a world of difference. Try sinking into a hot bath with some calming music or your favourite podcast – the warm water helps relax tense muscles and encourages circulation, supporting your immune health. Alternatively, consider unplugging for a bit; turning off your phone for an hour or two can give your mind a much-needed break.
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